ANP01 - Case Study (FIT)
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ANP01
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Anatomy
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Jan 9, 2024
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
ANATOMY AND PROGRAMMING (ANP01)
Student details
Student name
Student Email address
ClusterCode and Title
ANP01 Anatomy and Programming
Purpose of Assessment
The purpose of this assessment task is to assess your knowledge of Anatomy and Programming.
Instructions for the Student
Read through the following case studies and reflect on your learning and your own research within this cluster.
Prepare a response that responds to each of the issues presented below. Your responses must reflect your knowledge, skills, and application for this unit.
This is an individual assessment
To ensure your responses are satisfactory, you should consult a range of learning resources and other information such as handouts, textbooks, credible internet sources, etc.
You are required to answer the questions based on given scenarios
The student must be concise, to the point and write answers according to the given word limit to each question and not provide irrelevant information
You must write your responses in your own words
You will be required to complete all parts of this assessment task
Assessment Conditions
This assessment is untimed
You may refer to your learning materials during this assessment
You must read and respond to all questions
Answers must be typed and submitted through My eCampus for assessing
You must complete the task independently
No marks or grades are allocated for this assessment task. The outcome of the task will be Satisfactory or Not Satisfactory
As you complete this assessment task, you are predominately demonstrating your written skills and knowledge to your trainer/assessor
Please note: A qualified trainer and assessor will review and assess all the submitted comments, observation
checklists, and assessment evidence to determine the students' competence and abilities against the unit of competency requirements. A trainer and assessor will ensure each assessment has been sufficiently completed and determine the final assessment outcome.
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
QUESTIONS
Question 1.1 Explain how a thorough understanding of anatomy and physiology will help you achieve the following fitness
instructor duties.
Fitness Instructor Duty
How knowledge of anatomy and physiology will assist you
Interpret pre-exercise screening information Understanding that you reading on the client’s screening.
Develop exercise programs suitable for different ages, gender, or
fitness levels
Everyone has different characteristics and aims, and also need to give them safe and effective way for the program.
Provide instructions about exercise technique
When you don’t have any knowleages on the antomy and physiology then you may not be able to explain the techniques and or why they needs a certain exercise.
Explain to clients the purpose of chosen exercises
When you don’t have any knowleages on the antomy and physiology then you may not be able to explain the techniques and or why they needs a certain exercise.
Question 1.2
Complete the following tables to describe the muscle roles, joint movements, and plane of movement during the squat and shoulder press. Squat
Muscle Role during the Squat (prime mover, synergist, antagonist, fixator)
Abdominals
Fixator - Stabilises the trunk.
Hip Flexors
Antagonist - Maintains pelvic stability.
Quadriceps Prime mover – Responsible for hip flexion and knee extension.
Gluteus Maximus
Synergist – assists the prime mover
Joint
Concentric (lifting/shortening
phase)
Eccentric (lowering/lengthening
phase)
Ankle
Plantar flexion
Dorsiflexion
Knee
Extension
Flexion
Hip Extension
Flexion
Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse)
Sagittal movement like you go up and down
Shoulder Press Muscle Role during the Shoulder Press
(prime mover, synergist, antagonist, fixator)
Rotator Cuff Fixator : stabilized the humeral head within the shoulder joint
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Latissimus Dorsi
Antaginist : assist medial and lateral rotation of the shoulder joint.
Triceps Brachii
Synergist : holds the head of the humerus in the glenoid cavity. Deltoid
Prime mover : its function is to raise your arm overhead.
Joint
Concentric (lifting/shortening
phase)
Eccentric (lowering/lengthening
phase)
Shoulder
Cocentric phase of going up
Eccentric occurs when coming back down to the starting position.
Elbow Extension
Flexion
Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse)
Frontal plane as your hands and arms are moving up and down along the front and back of the body
Question 1.3 The body undergoes responses to help keep up with increased demand during exercise. The body also undergoes various changes from exercise over a long period of time. Provide one expected short term (during exercise) and long term response to exercise across the below body systems/components.
For each body system/component, identify any variances between males and females.
Body System/Component
Short-Term Response
Long-Term Response
Neuromuscular & Muscular Systems
Increased muscle temperature, muscle flexibility and possible muscle soreness and fatigue.
Increase in muscle fibres, leading to higher endurance. Increased muscle mass and strength.
Variances between males and females
Males have more muscle power, strength and lean muscle mass than females. Females generally recover faster than males due to a lower amount of damage after exercise possibly due to lower power/strength.
Blood Pressure
Increased during exercise, however, returns to normal post exercise with in 24-48H.
Increased Cardiorespiratory Fitness therefore lowering resting and exercise heart rate.
Variances between males and females
Males blood pressure increased significantly as they tend to lift heavier weights than females.
Cardiovascular System
and Cardiorespiratory Fitness (CRF)
Increased heart rate and stroke volume during exercise from cardiovascular system
Increased Cardiorespiratory fitness therefore lowering resting and exercise heart rate
Variances between males and females
Males tend to have a higher CRF than females due to higher levels of red blood cells.
Skeletal System (Bones and Joints)
Resistance exercises increase circulation for nutrient delivery to joints and increased synovial fluid production
Increased bone density, improved joint flexibility and increased joint stability.
Variances between males and females
Women have a wider pelvic structure than men. Bone mass, density is higher in males.
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.4 Complete the table below about cardiovascular circulation and responses.
a.
Describe the flow of blood in each circulation pathway.
b.
Outline the three main roles of the blood in the body.
c.
Describe the effect of exercise intensity on breathing rate and heart rate.
a. Circulation Pathways Circulation Pathway
Description of Blood Flow in Pathway
Pulmonary Circulation
In this pathway, blood flows from the heart to the lungs for oxygenation, then back to the heart agin.
Systemic Circulation
Moves the blood between the heart and the rest of the body. Sending oxygenated blood out to cells and return deoxygenated blood to the heart.
b. Roles of Blood - Outline the three main roles of the blood in the body.
1. To transport oxygen, 2. Move nutrients and hormones to the cells and tissues of the body, 3. Removal of waste.
c. Relationship of Exercise Intensity to Breathing Rate and Heart Rate Description of How Exercise Intensity Affects Each
Breathing Rate
To provide the body with oxygen at a higher rate. The increase in your heart rate
increase your breathing rate.
Heart Rate
As the heart beats faster it uses more energy which sends more oxygen to the muscles.
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.5 a.
Describe the structure and function of the muscle system, types of muscle tissue and classifications and when applicable, state whether there are any variances between males and females – if there are none, please state this.
Structure and function
There are 3 main types of muscles in the body, sketetal, smooth and cardiac. It allows movement of the body, maintains posture and also circulates blood throught the body. Whilst there are main functions of the muscular system, which are;- 1.Mobiltiy 2. Stability 3. Posture 4. Circulation 5. Respiration 6. Digestion 7. Urination 8. Childbirth 9. Vision 10. Organ Protection 11.Temperature Regulation
Types of muscle tissue and classifications, e.g., voluntary/involuntary, striped/striated, etc.
Sketetal muscle tissues are attached to the tendons and bones in the body. They can be controlled intentionall to support movement in a direction hence, they are considered voluntary muscles. They are striped or striated. Males generally are faster and have a maxi power output, whilst women are generally more fatique resistant and recover faster. Smooth Muscles are found in the walls of various organs of the body, these are hollow organs for example the stomach, bladder, airways and lungs. They are not striped and act involuntary, they also contract in all directions to allow for smoother constriction and dilation of organs. Cardiac Muscles are located in the heart and are composed of cardiac muscle tissues. They are connected to each other throught the gap instead of separate. These cannot be controlled intentionall but they are striped. These muscles co ordinate the beating of the heart. Males heart is generally bigger .
b.
Describe the function of the two muscle proprioceptors below. Muscle Spindle
These are stretch detectors that inform the central nervous system of changes in
the length of the muscle when it is stretched and contracted.
Tendon Stretch Organ (GTO)
Senses changes within muscle tension when they are contracted or are stretched.
c.
Describe the structure and overall function of the skeletal system, name the major bones, joints, and joint structures and provide bony landmarks.
Structure and function
The skeletal system is the main support system of the body and is responsible for helping to facilitate movement, support structure of the body, protect internal organs, producered and white blood cells in bone marrow and lastly storing mineral and fat in the yellow marrow. It is made up of bones, cartilages, ligaments, tendons and
Major Bones& Bony Landmarks There are 5 bone types in our bodies. They consist of long bones, short bones, flat bones, irregular bones and sesamoid bones. Bony landmarks are facte – vertebrae, protuberance – chin and articulations-the knee joint. Joint structures make up the a joint. Capsule surrounds the joint and is attached to the articulating bones. Cartilage – is the surface that is in direct contact with the two
bones as they move. Synovial Fluid – is the fluid inside the joint cavity. It functions as a lubricant and
Major Joints and Joint Structures As we age our bone density, muscle strength weaken. Females experience a decrease in muscle strength earlier than males and their muscle mass decreases faster
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.6
As we age, the muscular and skeletal systems undergo changes. In the table below, identify how the following systems change with aging including any differences between males and females.
Muscular System
As we age our bone density, muscle strength weaken. Females experience a decrease in muscle strength earlier than males and their muscle mass decreases faster
Skeletal System
As the body ages not only does their muscular system change but their bones and other skeletal parts lose their sturdiness. Females have an increasesd risk of osteoarthritis and begin to lose calcium in their bones around 30 years of age as opposed to men being 55 to 60 yearsos age. Females cartilage beomes thinner at a faster rate than a male.
Question 1.7 Complete the table below about the nervous system.
a. Describe the overall function of the nervous system below.
The nervous system transmits signals between the brain and the rest of the body through the spinal cord, including internal organs.
b. Subsystems of the Nervous System
Describe the role of the two subsystems of the nervous system in controlling skeletal muscles.
Subsystem
Role in Controlling Skeletal Muscles
Central Nervous System
Responsible for storing and processing information from the senses of the body so the body can make the appropriate response. For example when a person thinks of moving a specific body part, the central nervous system processes the signal and sends it to the somatic branch of the peripheral nervous system to trif=gger the appropriate motor respons.
Peripheral Nervous System
Peripheral Nervous System is responsible for playing a key role in both sending information from different areas of your body back to your brain, as well as carrying out commands from your brain to various parts of your body. It also regulates automatic functions such as brathing, heart rate and digesting.
c. Nerves and nerve impulses Describe how nerves and nerve impulses work in the human body. Nerves connect the brain and spinal cord with our peripheral area (legs and arms) and organs. This allows signals to travel along the nerves in the form of nerve impulses.
d. Variances between males and females
Identify any variances that exist between male and female nervous systems and functions.
Brain size – males brains are up to 11% larger, although this is relative to the fact that males bodies are larger. Aspects are different between male and females such as how memories are formed, problem solving and decision making.
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.8 In the following environments, explain two different body reactions the body undergoes to maintain ideal body temperature through thermoregulation.
Cold Environments
Shivering – muscle tremors generate heat Circulation – blood is redistributed away from the skin to surround vital organs for warmth
Hot Environments
Sweating – cools the skin as it evaporates and reduces temperature, Circulation – blood is redistributed from internal organs to the surface of the skin, which increases heat lost through radiation.
Question 1.9
Complete the table below on the types of injuries.
a.
Define each injury.
b.
Identify at least one exercise-related cause for each injury.
Type of Injury
Definition of Each Injury
Exercise-Related Cause of Each Injury
Primary
Occurs directly as a result of a sporting injury
Being tackled in rugby league
Secondary
Occurs as a result of a previous injury, which may have not been treated correctly
Shoulder may have been injured in the tackle and not healed correctly or enough.
Direct
Occurs as a result of an outside cause such as an external blow.
Being tackled in rugby league
Indirect
Usually occurs as a result of the individuals over estimation of their bodies capabilities.
Lifting weights that are too heavy without
sufficient warm up.
Acute
Suddenly occurred and is severe.
Twisted ankle from running.
Overuse
Occurs with repeated trauma in a specific area.
Increasing intensity of exercise to fast or not allowing the specific body part sufficient rest and over training it.
Question 1.10 Provide a definition of each of the six levels of structural organisation in the human body below:
Levels of Structural Organisation
Explanation of How the Body is Formed at Each Level a.
Chemical
Elements and compounds that form all the structures of the body
b.
Cellular
Being the smallest functioning structures that hold the body together. Each cell has a specific function.
c.
Tissue
Cells that perform the same function can group together to become tissure
d.
Organ
When tissus that perform functions that support each other group together, then they become organs
e.
Organ System
A the different systems working together to do the same function
f.
Organism
All the above structures combining toether
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.11 a.
Outline the structure and major function of the respiratory system, including any variances between males and females.
The respiratory system is a network of organs and tissues that help you breathe. It includes your airways, lungs and blood vessels. These parts work together to move oxygen throughtout the body and clean out cardon dioxide.
b.
List the muscles involved in inspiration and expiration at rest and during exercise. Respiration Type
Explanation of How the Body is Formed at Each Level Inspiration At Rest
When we breather in, the diaphragm contracts and pulls downwards. At the same time, the muscles between the ribs contract an pull upwards. And air rushes in and fills lungs.
Inspiration During Exercise
The scalenes, pectoralis minor are recruited and assist inspiration by increasing the volume of thoracic cavity.
Expiration At Rest
When we exhale, the diaphragm relaxes, and the volume of the thoracic cavity decrease, while pressure within it increases and lungs contract and air is forced out
Expiration During Exercise
Accessory muscle activation is required to help the air escape the lungs. Abdominal muscles and the internal intercostals aid in the epiration during exercise by pushing the diaphragm upwards and increasing internal pressure.
c.
Identify any variances that may exist between males and females during respiration, both atrest and during exercise.
Question 1.12 a.
Complete the table below:
i.
Identify two boundaries in fitness instructors’ interactions with clients
ii.
Briefly explain how maintaining each identified boundary helps fitness instructors meet their duty of care
Boundary of Fitness Instructors
Explanation of How Boundary Helps to Meet Duty of Care Recommending diet plans
We can advise clients to follow the Australian Dietary Guidelines and basic healthy eating habits.
Diagnosing or treating injuries
We are not qualified to offer these services and can only recommend that they see an Allied Health Professional, therefore not harming our client.
b.
Complete the table below:
i.
Identify two responsibilities of fitness instructors in fitness instruction
ii.
Briefly explain how each identified responsibility helps fitness instructors adhere to their duty of care
iii.
Identify the main differences between gym-based programs and fully personalised programs involving ongoing one-to-one instruction
Responsibility of fitness instructors
Provide safe enviromnment Provide individually tailored
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
assessments, program development, demonstration and client reviews. Provide clients with needed information Provide advice that is based on solid facts from reputable sources.
How each responsibility helps to meet
duty of care As a gym instructor our duty of care is that we must put all clients health and well being first. Ensuring that the gym is clean and tidy without any hazards. Observing clients and helping with techniques.
Main differences between gym-based programs and fully personalised programs involving ongoing one-to-
one instruction
Gym based program caters for a wider range of clients, whereas a personalized one on one programs caters more for the individual and whether it is in doors or outdoors. A more specific support based program.
Question 1.13.1 Listed in the table below are different types of exercises. Based on the exercise type listed, provide a description of the exercise type, provide examples of equipment that can be used and at least two (2) safety considerations for this exercise type.
Cardiovascular (continuous and interval)
Descriptionof Exercise Type
Equipment Safety Considerations
Cardiovascular exercise, as our heart rate increases and we breathe more deeply to increase the amount of oxygen throughout our body.
Treadmill
Co ordination
Speed
Resistance (body weight, free weights and gym equipment, including weight machines)
Description of Exercise Type
Equipment
Safety Considerations
Resistance exercises improve our muscle strength by making the body use its muscles at an increased intensity against a resisting force.
Barbell
Weigh
Range of movement
Flexibility (dynamic and static)
Description of Exercise Type
Equipment
Safety Considerations
Flexibility exercises improve the flexibility by loosening up the joints, they consist of stretches that exert joints to the full range of motion and allows joints to be used without pain or injury
Resistance band None or towel
Range of motion, Stiffness Range of movement stiffness or pain
Question 1.13.2
Complete the table below about training techniques used in self-managed exercise sessions:
Identify at least two considerations for how this method can be safely administered during exercise Training Technique
Considerations for Safe Use of the Training Technique
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Question 1.13.2
Supersets
Keeping correct form and notcausing fatigue due to doing similar back to bac
exercises.
Drop sets
Only perform twice a week to prevent fatigue.
Use a spotter to keep check of form
Pre-fatigue techniques
Use pre-fatigue exercises once per session as you can over exhaust a client. Maintain proper form.
Plyometric training
Usually only recommended for imtermediate or advance fitness levels. Check
that equipment is suitable for training.
Interval training
Always perform warm ups Plan your training around your clients fitness level.
Circuit training
Always warmup and cool down. Maintain proper form and maintain an even tempo.
Question 1.14
Complete the table below by identifying which component of fitness is most suitable foreach type of client goal. Select from the below options:
Health related components
: cardiovascular endurance, muscle strength, muscle endurance, flexibility, body composition
Skill related components
: power, speed, agility, coordination, balance, reaction time, proprioception
Training Technique
Component of Fitness
Improve 5 kilometre run time
Cardiovascular endurance.
Olympic weightlifting (e.g. clean and press, snatch)
Power
Reduce risk of falls
Balance
Improve squat 5 repetition maximum Muscle strength
Improve 100 metre run time
Speed
Improve Range of Motion
Flexibility
Question 1.15
What is repetition tempo and how can it be used to target a client’s strength and conditioning goals? Repetition tempo is the speed of exercise execution, and it can be manipulated to target specific strength and conditioning goals for a client.
Question 1.16
Complete the table below by describing how the following factors affect exercise program design: Adults of different sexes Designing exercise programs for adults of different sexes involves tailoring workouts to their unique physiological and biomechanical differences to optimize their fitness and health outcomes.
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Older adults Exercise program design for older adults requires considering age-related factors
like reduced muscle mass, joint flexibility, and cardiovascular capacity to ensure safe and effective workouts that promote functional fitness and overall well-
being.
Antenatal and postnatal Designing exercise programs for antenatal (during pregnancy) and postnatal (after childbirth) women involves accounting for their changing physiological and
hormonal needs, ensuring safety and appropriately modifying exercises to support maternal health and postpartum recovery.
Menopausal and post menopausal women Menopausal and post-menopausal women may require exercise programs focusing on strength training to counter muscle loss, weight-bearing exercises for bone health, and stress-reducing activities due to hormonal changes and increased risk of osteoporosis.
Question 1.17
Complete the table to describe how guidance from a medical or allied health professional may have implications for exercise programming for each of the following: Injury management Menopausal and post-menopausal women may require exercise programs focusing on strength training to counter muscle loss, weight-bearing exercises for bone health, and stress-reducing activities due to hormonal changes and increased risk of osteoporosis.
Contraindications and precautions for exercise for those with medical conditions or risk factors
Guidance from a medical or allied health professional is critical for exercise programming when dealing with contraindications and precautions, as it helps identify safe exercises, avoid potential risks, and tailor workouts to individual medical conditions or risk factors.
Exercise recommendations for health improvement and
rehabilitation Guidance from a medical or allied health professional is vital for exercise programming in recommending appropriate exercises for health improvement and rehabilitation, ensuring safety, effectiveness, and personalized care.
TASKS
Task 2
Task 2.1
During a shift, you are approached by a gym member, Derek, who has mentioned they cannot perform the required reps outlined in their program. Derek says he must really exert himself and is failing each set. You quickly realise this may increase his risk of various common injuries like strains and sprains. How can you modify this exercise to reduce the risk?
Firstly I would ask him to demonstrate that his technique to ensure it is correct as this maybe a reason for not performing. Then I would suggest to decrease his weights and start at a lower weight and work his way up from there.
Task 2.2 A new member Nate has joined the gym. He is reading through his program and is unsure of the purpose of some of the exercises and how they relate to his goals. He would like you to explain the following using terms he will understand.
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Task 2.2 Client Question Explanation/justification in terms client will understand
Which muscles willa squat target,
and where are they located? I would actually demonstrate a basic squat to Nate and talk about the various parts of the exercise, without being technical. Basic movement and showing the quads, hamstrings, glutes, calves and our abdominals.
What does an RPE of 5/10 mean
for intensity?
Rate of perceived exertion – A rating of 5/10 means that your activity levels aare moderate. Can hold a short conversation, sreathing slightly heavy but still a bit comfortable.
Task 2.3
Unfortunately, Nate is still struggling to understand some of these topics. Describe two examples of how you
could you use different visual aids, and how they would him understand.
Nate and I would sit down and watch training videos on the squat exercise and various ways of doing them and muscles needed to complete exercise. And re do them with him, taking it slowly will help.
Scenario for Tasks 3, 4 and 5
Scenario The following scenario applies to tasks 3,4 and 5.
You work as a Fitness Instructor for the premier fitness centre, Bounce Fitness. Part of your role is creating Exercise Programs and Session Plans for members of the gym to follow independently (whilst not being supervised by a Personal Trainer). Your workplace requires that you use their programming templates and that you follow their procedures and guidelines contained in the Bounce Fitness Programming Guidelines (contained in the Case Study Attachments zip folder). Bounce Fitness has a wide range of equipment at its fitness centre, which includes (but is not limited to) all of the following. You may use any of the equipment listed below or other common equipment in your session plans. Cardiovascular Equipment
Resistance Equipment
Treadmills
Rowing Machines
Cross trainers
Steppers
Assault bikes
Stationary bikes
Skipping ropes
Aerobic steps
Machines:
Lat pulldown machine
Assisted chin-up machine
Shoulder Press Machine
Cable row machine
Low row machine Chest Press Machine
Leg Press Machine
Cable cross-over/Functional Trainer machine
Free Weights
Bench press
Dumbbells
Barbells Kettlebells Medicine balls Task 3
Task 3
A new client, Emily Mills, has joined Bounce Fitness. She has asked you to write her an exercise program and
session plans. As she is new to the centre you first need to review her Pre-exercise Screening Tool, Lifestyle Questionnaire, and Fitness Appraisal results to create a Client Profile. This profile will then be used to assist
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
with programming. Review the documents below and complete the Client Profile template provided.
PRE-EXERCISE SCREENING DOCUMENT PRELIMINARY INFO
Full Name
Emily Mills Date of Birth
1 March 19XX (65 years old)
Male Female Other STAGE 1 (COMPULSORY)
YES
NO
1.
Has your medical practitioner ever told you that you have a heart condition or have you ever suffered a stroke?
2.
Do you ever experience unexplained pains or discomfort in your chest at rest or during physical activity/exercise?
3.
Do you ever feel faint, dizzy or lose balance during physical activity/exercise?
4.
Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?
5.
If you have diabetes (type 1 or 2) have you had trouble controlling your blood sugar (glucose) in the last 3 months?
6.
Do you have any other conditions that may require special consideration for
you to exercise?
IF YOU ANSWERED ‘YES’
to any of the 6 questions, please seek guidance from an appropriate allied health professional or medical practitioner prior to undertaking exercise.
IF YOU ANSWERED ‘NO’
to all of the 6 questions, please proceed to question 7 below and calculate your typical weighted physical activity/ exercise per week.
7.
Describe your current physical activity/exercise levels in a typical week by stating the frequency and duration at the different intensities. Intensity
Light
Moderate
Vigorous/High
Frequency (Number of sessions per week)
N/A
N/A
N/A
Duration
(Total minutes per week)
N/A
N/A
N/A
Total
0
• If your total is less than 150 minutes per week then light to moderate intensity exercise is recommended. Increase your volume and intensity slowly. • If your total is more than or equal to 150 minutes per week then continue with your current physical activity/exercise intensity levels. • It is advised that you discuss any progression (volume, intensity, duration, modality) with an exercise professional to optimise your results.
LIFESTYLE QUESTIONNAIRE TEMPLATE Client Information
Name
Emily Mills
Age
65
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Gender
Male
☐
Female
Other
☐
Lifestyle and Exercise History
How would you rate your lifestyle’s activity levels?
Sedentary
Moderately Active
☐
Active
☐
What activities did you do before/are currently doing at this time?
None Are there any barriers to exercise you can identify?
I’ve never exercised in a gym before, I’m apprehensive about machines and
how to use them
Goals and Preferences
List three goals that you hope to achieve during/by the end of your exercise program.
Start a fitness routine by exercising 2 times per week for 30 minutes each
session.
Increase strength and stamina levels so I can keep up with my
grandchildren within 6 months
Lose 2kg of weight within 1month. What activities do you enjoy/are interested in doing?
Some exercise to improve my strength and stamina. Happy to try anything.
What time of day do you prefer exercising in?
Morning
Afternoon
☐
Evening
☐
What days are you available for training?
Monday
Thursday
Sunday
☐
Tuesday
Friday
Wednesday
☐
Saturday
☐
Health and Medical Information
List any medical conditions that may influence your experience with exercise in the space below.
High blood pressure
Asthma is now well managed List any injuries that may influence your experience with exercise in the space below.
No injuries
Client’s Signature
EMills
Date Signed
XX/XX/20XX
FITNESS APPRAISAL TEMPLATE Client name: Emily Mills
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Gender: Female Date: 21/ 06/ XX
D.O.B: 1 March 19XX Age: 65
Height: 160 cm Weight: 81 kg
Blood Pressure: 140/85 mm/Hg
BP Rating: Hypertension
BMI: 31.6
BMI rating: Obese
Girth measurement
Chest: Blank
cm Arm: Blank
cm
Waist: 94
cm
Hips: 88
cm
Thigh: Blank
cm Waist-to-hip ratio:
1.07
Waist/ hip rating:
At risk (high)
RHR: 80
beats/min
(End of example)
Task 3.1 Review Emily’s pre-exercise screening document, lifestyle questionnaire, and fitness appraisal templates above to create a client profile to assist with programming.
Client profile – Emily Mills
Fitness goals and preferences
- To increase strength and stamina Lose 8 kg within 12 months Exercise 4 timees per week within a month
- Lose 2kg weight within 2 months
Exercise history
1. Walks 60 minutes per week, although sedentary.
2. Never exercised in a gym before.
Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection
1. Suffers from asthma High Blood Pressure
2. Asthma is now well managed
Task 3.2Overview
It is now time to write Emily’s exercise programs. After requesting clearance to exercise from her General Practitioner regarding Asthma, the GP has advised:
‘I have examined Emily Mills and have determined that she would benefit from cardiovascular exercise at a moderate intensity (between 55 to <70% MHR) and resistance exercise between 60 - 65%1RM. As her asthma is well managed, you may follow all usual programming guidelines.’
You are now required to develop a 4-week Exercise Program for Emily.
Task 3.2 Instructions Develop a 4-week Exercise Program for Emily using the template below. The aim of the Exercise Program is to plan Emily’s weekly exercise sessions at the gym. Progression is not
required in this exercise program, as Emily has booked in for an exercise program review for week 5. Emily has advised you that she wants her exercise program to contain:
a 30-minute cardiovascular session once per week
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
a 30-minute resistance training session once per week using equipment and body weight exercises
.
Refer to the Bounce Fitness Programming Guidelines (contained in the Case Study attachments zip folder) for guidance on:
How to select the intensity for each exercise session
How to select the correct repetition range and sets to match the intensity for the resistance program.
How to complete the template
Exercise Program for Emily Mills
Week Session type
Intensity
(%1RM
%MHR)
Repetitions (resistance programs only)
Sets (resistance
programs only)
Types of exercises
(Cardio machines, other cardio, weights machines, free weights, bodyweight)
Session duration
(mins)
Session Frequency/
week
1
CARDIO
50%MHR
15
3
rm circles, Marching legs, Trunk rotation, toe
taps and standing side to side crunch.
30
1
Resistance
60%1RM
15
3
30
1
2
CARDIO
55%MHR
No specific sets
No specific sets
Arm circles, Marching legs, Trunk rotation, toe
taps and standing side to side crunch
30
1
Resistance
60%1RM
15
3
30
1
3
CARDIO
60%MHR
No specific sets
No specific sets
Arm circles, Marching legs, Trunk rotation, toe
taps and standing side to side crunch
30
1
Resistance
65%1RM 10
3
30
1
4
CARDIO
65%MHR
No specific No Arm circles, 30
1
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
sets
specific sets
Marching legs, Trunk rotation, toe
taps and standing side to side crunch.
Resistance
65%1RM
10
3
30
1
Task 3.3 You are now required to develop session plans for Emily. The sessions must be simple as Emily is a beginner, and she plans to complete these sessions predominately unaided (without the supervision of a trainer). Ensure that you follow the General Practitioner’s recommendations above in both of your session plans. Further guidance has been provided below. Cardiovascular Session
This session must be based on cardiovascular exercises and must be for a 30-minute duration. Ensure that your session contains the following:
Warm-up:
Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:
Must contain at least 3 different cardiovascular exercises
Exercises that are suitable for a beginner and are not too technically difficult
Must use the intensity chosen in the Exercise Program Cool-down:
A cardiovascular cool-down exercise and (must be at a lower intensity than the conditioning phase)
Static stretches for all major muscle groups used. For further guidance on completing the session plan template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder)
Emily Mills – Cardiovascular Training Session Plan Equipment required:
None
Session duration(mins):
30
Dynamic Warm-up
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Leg swings
1 min
Arm circle
1 min
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Conditioning
Exercise
Sets
Duration (per set)
Intensity (%MHR)
Rest Brisk walking
1
6 min
60%
1 min
Stationary Bike
1
5 min
60%
1min
Step-Ups
2
7 min
60%
None
Cardiovascular Cool-Down Cardiovascular Exercise
Intensity (%MHR)
Duration (in minutes) Walking at a slower pace
50 %
1
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Shoulder Stretch
1min
Hamsting Stretch
1min
Quadriceps Stretch
1min
Resistance Session
This session must be based on resistance exercises only and must be for a 30-minute duration. Ensure that your session contains the following:
Warm-up:
Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:
Must contain at least 4 different resistance exercises
Must contain a balance of upper and lower body exercises
Exercises must be suitable for a beginner and are not too technically difficult
Must contain at least one body weight exercise
and must also use weight machines
Must use the intensity, sets and repetitions that were chosen in the Exercise Program (task 3.2)
Cool-down:
Static stretches for all major muscle groups used
For further guidance on completing the session plan template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder)
Emily Mills – Resistance Training Session
Equipment Required:
D
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Session duration (mins): Dynamic Warm-up
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds OR ‘10 repetitions x 2 sets’ Leg swings
10 rep x 2sets
Arm circles
1 min
Arm swings (cross-body)
1 min
Conditioning
Exercise
Repetitions Sets
Intensity (%1RM or BW for body weight exercises)
Rest Bodyweight Squats
15
2
65 %
45 sec
Seated Chest press
15
2
65 %
45 sec
Lunges
15
2
65 %
45 sec
Lat pull down
15
2
65 %
45 sec
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Quadriceps Stretch
30 sec
Chest stretch
30 sec
Hamstring Stretch
30 sec
Lat Stretch (side stretch)
30 sec
Task 3.4
From the exercise programs above, choose 4 different exercises and explain to Emily how each would benefit her.
Exercise Name
Benefit to Client
Seated Chest Press
This exercise helps to strengthen and tone the muscles of the chest, improving upper body strength and stability.
Lunges
Lunges help to strengthen and tone the leg muscles, improve balance, and enhance lower body stability
Bodyweight Squats
Squats help to develop lower body strength, improve mobility and flexibility, and enhance overall functional movements like sitting down and standing up.
Lat pull down
This exercise helps to develop a strong and defined back, improving posture and overall upper body strength.
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Task 3.5
Two months later, Emily’s fitness levels have improved. Describe ways in which you can incorporate progression into her program by adjusting volume and intensity:
Progression Method
Description
Increase Intensity
Gradually increasing intensity to her cardio sessions to improve her aerobic fitness
Introduce light weights
Using resistance bands and light weights to strengthen her muscles.
Task 4
Task 4
Another new client, MikaylaHipwood, has just joined Bounce Fitness.Review the pre-exercise screening document and lifestyle questionnaire below and then respond to the tasks that follow.
PRE-EXERCISE SCREENING DOCUMENT PRELIMINARY INFO
Full Name
Mikayla Hipwood
Date of Birth
1/03/19XX (28 years old)
Male Female Other STAGE 1 (COMPULSORY)
YES
NO
1.
Has your medical practitioner ever told you that you have a heart condition or have you ever suffered a stroke?
2.
Do you ever experience unexplained pains or discomfort in your chest at rest or during physical activity/exercise?
3.
Do you ever feel faint, dizzy or lose balance during physical activity/exercise?
4.
Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?
5.
If you have diabetes (type 1 or 2) have you had trouble controlling your blood sugar (glucose) in the last 3 months?
6.
Do you have any other conditions that may require special consideration for you to exercise?
IF YOU ANSWERED ‘YES’ to any of the 6 questions, please seek guidance from an appropriate allied health professional or medical practitioner prior to undertaking exercise.
IF YOU ANSWERED ‘NO’ to all of the 6 questions, please proceed to question 7 and calculate your typical weighted physical activity/ exercise per week.
7.
Describe your current physical activity/exercise levels in a typical week by stating the frequency and duration at the different intensities. Intensity
Light
Moderate
Vigorous/High
Frequency (Number of sessions per week)
1
2
N/A
Duration
45 minutes
60 minutes
N/A
ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
(Total minutes per week)
Total
105 minutes
• If your total is less than 150 minutes per week then light to moderate intensity exercise is recommended. Increase your volume and intensity slowly. • If your total is more than or equal to 150 minutes per week then continue with your current physical activity/exercise intensity levels. • It is advised that you discuss any progression (volume, intensity, duration, modality) with an exercise professional to optimise your results.
LIFESTYLE QUESTIONNAIRE TEMPLATE
Client Information
Name
Mikayla Hipwood
Age
28
Gender
Male
☐
Female
Other
☐
Lifestyle and Exercise History
How would you rate your lifestyle’s activity levels?
Sedentary
☐
Moderately Active
Active
☐
What activities did you do before/are currently doing at this time?
I enjoy cardio training, I walk and jog currently. I would like to start doing
some resistance exercises too.
Are there any barriers to exercise you can identify?
Motivation Goals and Preferences
List three goals that you hope to achieve during/by the end of your exercise program.
Improve cardiovascular fitness Consistently exercise at least twice a week Increase muscular endurance What activities do you enjoy/are interested in doing?
Happy to try anything.
What time of day do you prefer exercising in?
Morning
Afternoon
Evening
☐
What days are you available for training?
Monday
Thursday
Sunday
Tuesday
Friday
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Wednesday
☐
Saturday
☐
Health and Medical Information
List any medical conditions that may influence your experience with exercise in the space below.
None List any injuries that may influence your experience with exercise in the space below.
No injuries
Client’s Signature
MHipwood
Date Signed
XX/XX/20XX
Task 4.1 Review Mikayla’s pre-exercise screening document, lifestyle questionnaire, and fitness appraisal templates above to create a client profile to assist with programming. CLIENT PROFILE – MIKAYLA HIPWOOD
Fitness goals and preferences
-Improve cardiovascular fitness - Consistently exercise at least twice a week
- Increase muscular endurance
Exercise history
-cardio training, walk and jog
Medical conditions and injuries i.e., note any anatomy &physiology factors impacting the client’s exercise selection
No injuries
Task 4.2
As a fitness instructor, you must have up-to-date knowledge of anatomy and physiology relevant to fitness instruction. This task will require you to research three credible sources of information on anatomy and physiology relevant to fitness instruction for Mikayla. You must identify information on anatomy and physiology from each source and complete the table below to:
Identify how this information can be used in different areas of fitness instruction
Identify how the information relates to safe and effective fitness training
You may research any aspects of anatomy and physiology relevant to fitness instruction. Some examples of areas of research have been provided below:
Information on exercises to work specific muscle groups
Information on health conditions and how exercise affects this
Information on how a body system responds to exercise (e.g., respiratory system, cardiovascular system,
muscular system, nervous system)
Credible sources will vary; however, you may consider seeking information from the following sources:
National Fitness Bodies (e.g., AUSActive, Physical Activity Australia)
Government websites and fact sheets
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Journal articles, scholarly articles and textbooks
Articles written by educational institutions
Source #1 Details
Name or Title of Source:
Australian Institute of Sport (AIS)
Author/Organisation:
Australian Institute of Sport (AIS)
Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction:
The AIS is the leading sports organization in Australia, providing resources and expertise in sports science and high-performance training. They offer information on various aspects of exercise physiology, including muscular endurance training for athletes.
How can this information be used for safe and effective fitness training?
The AIS resources can help fitness instructors understand the physiological and performance benefits of muscular endurance training, including muscle adaptations, fatigue mechanisms, and training strategies. This knowledge can be applied to design effective training programs that enhance muscular endurance, improve performance, and prevent overtraining or injury.
Reference/link: https://www.ais.gov.au/
Source #2 Details
Name or Title of Source:
Heart Foundation Australia
Author/Organisation:
Heart Foundation Australia
Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction:
The Heart Foundation is a national organization dedicated to promoting heart health and preventing cardiovascular diseases. They provide resources and information on cardiovascular anatomy, physiology, and the benefits of cardiovascular exercise
How can this information be used for safe and effective fitness training?
The Heart Foundation's resources can help fitness instructors understand the cardiovascular system, including the heart's structure and function, and how it responds to aerobic exercise. This knowledge
can be applied to design cardio workouts that are safe, effective, and beneficial for improving cardiovascular fitness and overall heart health.
Reference/link: https://www.heartfoundation.org.au/
Source #3 Details
Name or Title of Source:
Exercise & Sports Science Australia (ESSA)
Author/Organisation:
Exercise & Sports Science Australia (ESSA)
Describe the information the source contains (information on ESSA is a professional association for exercise and sports science practitioners in Australia. They provide evidence-based information
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
anatomy or physiology) and how you can use this information in fitness instruction:
and resources on exercise physiology, including topics related to muscular endurance training.
How can this information be used for safe and effective fitness training?
ESSA's resources can help fitness instructors understand the physiological adaptations that occur during muscular endurance training, such as improvements in muscle fibre recruitment, energy systems, and muscular fatigue.
Reference/link: https://www.essa.org.au/
Task 4.3 Scenario
Mikayla has come to you with the exercise program and session plan below she downloaded from the internet. She has been following this program for a few weeks but she has some concerns. These are listed below: Exercise Program Feedback:
Once a week does not feel adequate. Mikayla has indicated she can train two days a week. Session Plan Feedback: 1.
Mikayla finds the warm-up too intense and once had to have a week off from her program due to low back pain. 2.
Mikayla finds the dumbbell chest press unstable and is worried about having these weights over her body during this exercise. The client would like a chest exercise using machine weights instead.
3. Mikayla is unsure if bicep curls are an effective exercise for her. She has asked if she can do a back exercise instead (using a machine, not free weights)
4.
Mikayla enjoys the cyclingexercise but doesn’t feel like the intensity is high enough. She would like to work harder in the last 5 minutes of her session. 5. Mikayla would like her program to contain stretches in the cool-down Exercise Program Frequency per week Intensity (%1RM/
%HRM)
Type (resistance, cardio)
Time (minutes)
Week 1 Once/week 65%1RM, 60%HRM
Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM
Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM
Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM
Resistance and cardio 30 minutes Session Plan Warm-up
Exercises Including Sets & Reps
Intensity(%HRM)
Duration(mins)
Rowing
90% HRM
5 minutes
Conditioning
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Exercises
Sets
Reps
Intensity (%1RM)
Rest (seconds)
Dumbbell Squats
3
15
65%1RM
60 sec
Bicep Curls
3
15
65%1RM
60 sec
Dumbbell Chest Press
3
15
65%1RM
60 sec
Cycling
1
5 mins
60% HRM
60 sec
Cool-down
Name Duration (seconds)
Quadriceps Stretch
30 sec
Hamstring Stretch
30 sec
Chest Stretch
30 sec
Triceps Stretch
30 sec
Task 4.3 Instructions Review Mikayla’s existing Exercise Program and correct the following:
She would like to train twice a week.
She would like the intensity of the cardio exercise to be higher.
Note: progression is not required in this exercise program as Mikayla has a program review booked with you in week 5. Review Mikayla’s Session Plan and correct the following:
Adjust any components that may lead to increased risk of injury by adopting injury prevention strategies
Review and correct exercise selection and training variables such as intensity, repetitions, sets, duration etc., in line with client feedback
Ensure the program is modified to ensure adaptation occurs
Ensure that your session plan contains the following:
Exercises that are suitable for a beginner and are not too technically difficult
Exercises that are safe and effective for client conditions and profile
Ensure you provide a specific intensity and repetition combination, not a wide range
Use the template below to document this session.
Modified Exercise Program for Mikayla Frequency per week Intensity (%1RM/
%HRM)
Type (resistance, cardio)
Time (minutes)
Week 1 Twice/week
65%1RM, 70%HRM
Resistance and cardio
30 min
Week 2
Twice/week
65%1RM, 70%HRM
Resistance and cardio
30 min
Week 3
Twice/week
65%1RM, 70%HRM
Resistance and cardio
30 min
Week 4
Twice/week
65%1RM, 70%HRM
Resistance and cardio
30 min
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Modified Session Plan for Mikayla Warm-up
Exercises Including Sets & Reps
Intensity (%HRM)
Duration (mins)
Treadmill
Arm Circles
Leg Swings
50%
3 min
1 min
1 min
Conditioning
Exercises
Sets
Reps
Intensity (%1RM)
Rest (seconds)
Leg Press (Machine
3
15
65%1RM
60
Lat Pulldown (Machine)
3
15
65%1RM
60
Chest Press (Machine)
3
15
65%1RM
60
Cycling
1
10 min
65%1RM
60
Cool-down
Name Duration(seconds)
Elliptical
3 min
Quadriceps Stretch
1 min
Chest Stretch
1 min
Task 4.4
3 months have passed and Mikayla has increased both her fitness and her confidence in the gym. She has now asked you to develop abrand new exercise program that she can follow that contains:
a 30-minute cardiovascular session x once per week
a 30-minute resistance training session using only free weights x once per week
Progression is not required in this exercise program, as Emily has booked in for an exercise program review for week 5. She would like the intensity of her resistance program to remain the same as her previous program (65%1RM) and she would like her cardio program to be at a moderate intensity. Refer to the Bounce Fitness Programming Guidelines (contained in the Case Study attachments zip folder) for guidance on:
How to select the intensity for the cardio exercise session
How to select the repetitions to match the intensity of the resistance program
How to complete the Exercise Program Template
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Exercise Program for Mikayla Hipwood
Week
Session type
Intensity
(%1RM
%MHR)
Repetitions (resistance programs only)
Sets (resistance
programs only)
Types of exercises
(Cardio machines, other cardio,
weights machines, free weights,
bodyweight)
Session duration
(mins)
Session Frequency
/
week
1
Cardio
60%MHR
1
1
Treadmill, Rowing Machine
30min
1
Resistance
65%1RM
12
3
Squats, Dumbbell Bench Press, Bent-Over Rows, Standing Dumbbell Shoulder Press
30min
1
2
Cardio
60%MHR
1
1
Stationary Bike, Elliptical Trainer
30min
1
Resistance
65%1RM
8-12
4
Squats, Dumbbell Bench Press, Bent-Over Rows, Standing Dumbbell Shoulder Press
30min
1
3
Cardio
65%MHR
1
1
Treadmill, Rowing Machine
30min
1
Resistance
65%1RM
12
3
Romanian Deadlifts, Dumbbell Lunges, Dumbbell Chest Flies, Seated Dumbbell 30min
1
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Shoulder Press
4
Cardio
65%MHR
1
1
Stationary Bike, Elliptical Trainer
30min
1
Resistance
65%1RM
8-12
4
30min
1
Task 4.5
You are now required to write the session plans for Mikayla that match the Exercise Program that you wrote in task 4.4. Complete the templates below to create
a 30-minute cardiovascular session
a 30-minute resistance training session Resistance Session
This session must be based on free weight exercises only and must be for a 30-minute duration. Ensure that
your session contains the following:
Warm-up:
Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:
Must contain at least 4 different resistance exercises using only free weights
Must contain a balance of upper and lower body exercises (e.g., 2 upper and 2 lower)
Exercises must not be too technically difficult
Must use the intensity, sets and repetitions that were chosen in the Exercise Program
Ensure you provide a specific intensity and repetition combination, not a wide range
Cool-down:
Static stretches for all major muscle groups used
For further guidance on completing this template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder)
Mikayla Hipwood – Resistance Training Session
Equipment Required:
Free weights
Session duration (mins): 30
Dynamic Warm-up
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds OR ‘10 repetitions x 2 sets’ Leg Swings
20 seconds each leg x 2 sets
Arm Circles
10 repetitions forward and backward x 2 sets
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Conditioning
Exercise
Repetitions Sets
Intensity (%1RM or BW for body weight exercises)
Rest Dumbbell Squats
12 repetitions
2 sets
75%
45 sec
Dumbbell Bench Press
10 repetitions
2 sets
75%
45 sec
Dumbbell Lunges
12 repetitions
2 sets
75%
45 sec
Dumbbell Shoulder Press
10 repetitions
2 sets
75%
45 sec
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Quadriceps Stretch
30 sec each leg
Chest Stretch
30 sec
Hamstring Stretch
30 sec each leg
Triceps Stretch
30 sec
Cardiovascular Session
This session must be based on cardiovascular exercises and must be for a 30-minute duration. Ensure that your session contains the following:
Warm-up:
Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:
Must contain at least 3 different cardiovascular exercises
Exercises must be of a moderate intensity
Exercises that are not too technically difficult
Must use the intensity chosen in the Exercise Program Cool-down:
A cardiovascular cool-down exercise and (must be at a lower intensity than the conditioning phase)
Static stretches for all major muscle groups used. For further guidance on completing this template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder)
Mikayla Hipwood – Cardiovascular Training Session Plan Equipment required:
Treadmill, Stationary bike
Session duration(mins):
30
Dynamic Warm-up
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Jumping Jacks
1 set of 20 sec
High Knees
1 set of 10 repetitions per leg
Conditioning
Exercise
Sets
Duration (per set)
Intensity (%MHR)
Rest Treadmill Running
2
10
70%
1 min
Stationary Bike
2
10
65%
1 min
Jump Rope
2
5
75%
1 min
Cardiovascular Cool-Down Cardiovascular Exercise
Intensity (%MHR)
Duration (in minutes) Stationary Bike
50
3 min
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Quadriceps Stretch
30 sec each leg
Hamstring Stretch
30 sec each leg
Calf Stretch
30 sec each leg
Shoulder Stretch
30 sec
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Task 5
Task 5.1 Your final new client, Dan Power, is experienced in resistance training but is unfit from a cardiovascular perspective. He can barely run 500 metres without becoming breathless, and he would like to do something about this.
Relevant information you have taken from his pre-exercise screening tool includes:
Dan is a 29-year-oldmale
He exercises 4 times per week for a total of 240 minutes
He only performs moderate-high intensity resistance exercises
He has no known medical conditions or injuries.
Based on this information, create a client profile to assist with programming for Dan. CLIENT PROFILE – DAN POWER
Fitness goals and preferences
Improve his cardiovascular
Exercise history
4 times per week, total of 240 minutes, moderate to high intensity resistance training
Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection
Nil
Task 5.2
Your task is to develop a 30-minutecardiovascular program for Dan that utilises interval-based training due to his inability to maintain cardiovascular activity for a long period of time. Ensure that your program contains the following:
The program contains a dynamic warm-up
The program must be based on interval training
The program must be cardiovascular based
The conditioning phase intensity, interval periods, rest periods etc. must be suitedto the client’sprofile
Coo-ldown specific movements that target the muscles used within the session
Ensure the session would fit within 30minutes
Use the template below to document this session.
Dan Power– Interval Training Session Equipment required:
Treadmill
Session duration(mins):
30 Min
Warm-up Dynamic Warm-up
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Jumping jacks
1 set x 10 repetitions
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
High knees
1 set x 10 repetitions
Butt kicks
1 set x 10 repetitions
Leg swings
1 set x 10 repetitions (each leg)
Conditioning
Exercises
Sets
Interval Time
Interval Rest
Time
Interval Intensity
Rest Between Exercises
Mountain Climbers
4
30 sec
60 sec
60%MHR
60 sec
Squat jumps
4
30 sec
60 sec
60%MHR
60 sec
Push ups
4
30 sec
60 sec
60%MHR
60 sec
Burpees
4
30 sec
60 sec
60%MHR
60 sec
Notes on how to conduct the session
Begin the conditioning phase by explaining the exercises to Dan Breathe deeply and relax into each stretch, avoiding any bouncing or jerking movements.
Cardiovascular Cool-Down Cardiovascular Exercise
Intensity (%MHR)
Duration (in minutes) Brisk Walking
50%MHR
3 min
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Chest stretch
30 seconds
Knee to chest
both sides for 30 seconds each x 2
Standing Quadriceps Stretch
30 seconds per leg x2
Task 5.3
Dan has grown to like cardiovascular training and would now like to incorporate continuous based cardiovascular exercise into his weekly schedule. He enjoys the rowing machine, bike, and cross-trainer and can quite comfortably complete 10 minutes of continuous exercise at a low-moderate intensity. You now need to program his next 3 weeks of progression to ensure he continues to improve. In the below template, you are to:
Complete the training variables of volume, intensity, and frequency for weeks 2, 3, and 4
Ensure progress is made over the 4-week period
Ensure progress is at a safe rate to adopt injury prevention techniques to avoid overuse injuries.
Use the program template below to document this session.
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Dan Power Client Exercise Program Template
Date
20 April 20xx
Conditioning
Week 1
Week 2
Week 3
Week 4
Exercise
Volume
(minutes)
Volume (minutes)
Volume (minutes)
Volume (minutes)
Stationary bike
10
15
20
25
Intensity
(%MHR)
Intensity (%MHR)
Intensity
(%MHR)
Intensity
(%MHR)
55%MHR
65%MHR
70%MHR
75%MHR
Frequency/week
Frequency/week
Frequency/week
Frequency/week
2
2
3
3
Task 5.4
You are now required to write a session plan for Dan for continuous cardiovascular exercise to complement his interval program. Using the variables of volume, and intensity, for example, from Task 5.2 above, write a single session plan using continuous cardiovascular exercise.
Your task is to develop a 30-minute
cardiovascular program that uses continuous cardiovascular training. Ensure that your program contains the following:
The program contains a dynamic warm-up
The program must be based on continuous cardiovascular
exercise
The program must be cardiovascular based only
The conditioning phase intensity, interval periods, rest periods etc. must be suitable to the client’sprofile
Cooldown specific movements that target the muscles used within the session
Ensure the session would fit within 30 minutes
Use the template below to document this session.
Dan Power– Continuous Cardiovascular Training Session Equipment required:
Rowing machine, stationary bike
Session duration(mins):
30
Dynamic Warm-up
Exercise Name (e.g., leg swings)
Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Jogging
2 min
Bodyweight squats
1 min
Arm swings
1 min
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ANP01 - Anatomy and Programming
(SISFFIT040, SISFFIT047)
Case Study v2.0 (2023/02/06)
Conditioning
Exercises
Sets
Duration
Intensity (%MHR)
Rest
Rowing machine
1
8 min
70%MHR
Stationary bike
1
8 min
70%MHR
Cross-trainer
1
8 min
70%MHR
Cardiovascular Cool-Down Cardiovascular Exercise
Intensity (%MHR)
Duration (in minutes) Brisk walking
50
3
Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Shoulder stretch
30 sec
Quad stretch
30 sec
Chest stretch
30 sec
Hamstring stretch
30 sec
Submission Instructions Please proofread your work and save a copy of your assessment to keep in your own records.
Save the document to include your name in the file for example:
ANP01 – Case Study – Your Name
Submit your completed assessment for marking by your assessor.
Assessor Overall Feedback
Satisfactory ☐
Not Yet Satisfactory ☐
Date: Date: Comments:
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