ANP01 - Case Study

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Gluteus Maximus Synergist Joint Concentric (lifting/shortening phase) Eccentric (lowering/lengthening phase) Ankle Plantarflexion Dorsiflexion Knee Knee extension Knee flexion Hip Hip extension Hip flexion Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse) Sagittal Shoulder Press Muscle Role during the Shoulder Press (prime mover, synergist, antagonist, fixator) Rotator Cuff Fixator Latissimus Dorsi Antagonist Triceps Brachii Synergist Deltoid Prime mover Joint Concentric (lifting/shortening phase) Eccentric (lowering/lengthening phase) Shoulder Shoulder abduction Shoulder adduction Elbow Elbow extension Elbow flexion Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse) Frontal 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 Increase oxygen to the muscles, muscular fibre recruitment, increased muscle flexibility, increased muscle stimulation and rate of force development. Increased mitochondria and neuromuscular efficiency (Improved movement efficiency, strength and power). Increased coordination and symmetry of the muscles. Increased coordination/recruitment of motor units (Faster reaction time) Increased © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 3

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 For both male and females muscle mass reduces with age and the lost fibres are replaced with fat tissues, the muscles lose their flexibility/ ability to contract and muscle strength and power decreases. Meanwhile, only males muscle growth becomes reduced while their testosterone decreases. Females have a faster decrease in muscle mass then males and have a decrease in muscle strength sooner then them. Skeletal System Shared changes can include bones becoming brittle due to a decrease in collagen fibre production, an increased risk of fractures and cartilage becomes thinner. Differences in changes can include the loss of calcium which begins at 55-60 for males but around 30 for females, females have a faster rate of cartilage thinning than males. Females have an increased risk of joint pain and osteoarthritis. Question 1.7 Complete the table below about the nervous system. a. Describe the overall function of the nervous system below. The nervous system controls the body, it’s responsibilities can include controlling, regulating and maintaining the communication between structures in the body. 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 that it can make the appropriate response. Peripheral Nervous System The PNS connects the CNS to the internal and external stimuli in the body so that it can respond to its surroundings and transmit information from the CNS to the rest of the body. c. Nerves and nerve impulses Describe how nerves and nerve impulses work in the human body. Nerves are pathways for signals that come from the rest of the body to the spinal cord + brain and vice versa. Nerve impulses are electrical signals that pass through neurons or nerve cells, the neurons in specific areas within the body sense a change they receive the information and send it to the brain or spinal cord to be processed. d. Variances between males and females Identify any variances that exist between male and female nervous systems and functions. Males and females brain region volumes can differ by around 1%, male brains are up to 11% larger. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 6

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) c. Identify any variances that may exist between males and females during respiration, both at rest and during exercise. The length of the diaphragm muscle is smaller in females meaning they use the accessory muscles of breathing more to assist at rest. Females having reduced airway and diameter and lung volume means less air is expelled per breath resulting in increased breaths per minute compared to men to compensate. Females have an increased tidal volume during exercise compared to men. 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 1. Diagnosing injuries or diseases 2. Prescribing medication or recommended treatments. Not misdiagnosing injuries/ diseases, leading to further harm. Refer to a health professional instead to keep clients health and wellbeing first 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 tailored client assessments, program development, program demonstration and client reviews. Provide supervision of a facility or service. How each responsibility helps to meet duty of care Helps develop routine/ program with the personal goals and needs in mind. Provides your client with needed information to avoid risk, instructions must be given clearly and they must be informed ahead of time about any potential risks or dangers. Main differences between gym- based programs and fully personalised programs involving ongoing one-to-one instruction Gym based programs are strictly conducted in the gym, they are partially tailored to the clients preferences. Typically she’s services and equipment of the gym and they are most often managed by the client. Fully personalized programs are completely tailored to your clients preferences and can be conducted in multiple settings. The services can also include nutrition advice, weight loss challenges, seminars, specific fitness classes and amenities. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 9

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Tempo refers to how long the muscle is under strain during a rep, This is articulated through concentric (shortening), eccentric (lengthening), and transition phases. This refers to how fas the. Client should perform a rep. The client's rep tempo depends on their goals; if they want to build muscle mass, then their exercises should have a slow-normal tempo to keep their muscles under tension. Question 1.16 Complete the table below by describing how the following factors affect exercise program design: Adults of different sexes Exercise habits and goals will vary depending on the clients sex. Older adults There may be a decrease in physical activity levels as the client reaches older ages because muscle mass and strength are reduced. Older age groups are also more likely to possess balance and/or coordination impairments. Antenatal and postnatal Requires appropriate exercises for these clients, the safest exercises during pregnancy are low impact exercises. Menopausal and post menopausal women Exercises that are recommended are low impact and include stretches + exercises for strength training. 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 These are procedures that must be followed when your client suffers an injury. These specific procedures may differ depending on your client’s injury.  Injury management protocols typically follow these procedures; protection, rest, ice, compression, elevation and referral. Contraindications and precautions for exercise for those with medical conditions or risk factors Contraindications include the following; wounds or illnesses, past surgery or medical procedures (e.g., implants), exercises can also be contraindications. On the other hand, precautions are warnings or measures that must be taken to avoid risks or danger to your client. These are caused by your client’s health concerns, conditions or identified contraindications. Exercise recommendations for health improvement and rehabilitation These are general recommendations regarding suitable exercise types, intensity etc. They may also highlight the benefits to working collaboratively or together. This information should be based on the information gathered during fitness assessment. This would reflect the client’s current physical abilities, conditions, and capabilities. Tasks Task 2 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 12

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 0volume 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 Gender Male ☐ Female þ Other ☐ Lifestyle and Exercise History How would you rate your lifestyle’s activity levels? Sedentary þ 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? © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 15

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 Cardiovascular 65%MHR NA NA Machines 30 1 Resistance 65%1RM 15 2 Weight machines + bodyweight 30 1 2 Cardiovascular 65%MHR NA NA Machines 30 1 Resistance 65%1RM 15 2 Weight machines + bodyweight 30 1 3 Cardiovascular 65%MHR NA NA Machines 30 1 Resistance 65%1RM 15 2 Weight machines + bodyweight 30 1 4 Cardiovascular 65%MHR NA NA Machines 30 1 Resistance 65%1RM 15 2 Weight machines + bodyweight 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 18

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Push ups 15 2 BW 45 seconds Leg press 15 2 65%1RM 45 seconds Goblet squats 15 2 65%1RM 45 seconds Step-ups 15 2 BW 45 seconds Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Toe touch 30 seconds Quad stretch 20 seconds each side Seated hamstring stretch 20 seconds each side Shoulder stretch 20 seconds each side 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 Cycling Cycling increases both stamina and strength as it uses all major muscle groups and is a good way to help reduce weight. Treadmill Jogging helps strengthen muscles and increase stamina at your own pace while also helping maintain or reduce weight. Shoulder press Shoulder press improves shoulder muscle and mobility. Goblet squats Full body movement that works quads, calves, glutes and your core. Can be done with desired weight so can work arms and grip strength as well. 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 Volume progression The volume can be increased by the number of reps per set, number of sets, total session time or weekly volume. Intensity progression Intensity can be progressed by increasing the their range otherwise the weight being lifted could be increased. Task 4 Task 4 Another new client, Mikayla Hipwood, 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 21

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 (Total minutes per week) 45 minutes 60 minutes N/A 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 22

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Client Information Name Mikayla Hipwood Age 28 Gender Male ☐ Female þ Other ☐ Lifestyle and Exercise History How would you rate your lifestyle’s activity levels? Sedentary ☐ Moderately Active þ 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 þ Afternoon þ Evening ☐ What days are you available for training? Monday þ Thursday þ Sunday þ Tuesday þ Friday þ 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 23

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 Prefers morning or afternoon sessions on Monday, Tuesday, Thursday, Friday or Sunday. Enjoys cardio but wants to start resistance training. Goal is to improve cardiovascular fitness, increase muscular endurance and wants to consistently train at least twice a week. Exercise history Currently walks + jogs. 3x sessions a week; 1x light 45 min session and 2x 30 min moderate session. Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection Currently no medical conditions or injuries. Female, 28. 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  Journal articles, scholarly articles and textbooks  Articles written by educational institutions Source #1 Details Name or Title of Source: Training for Cardiovascular Fitness Author/Organisation: University of Colorado hospital - Anschutz medical campus Describe the information the source contains This source contains information on anatomy and physiology, it can be used to help increase the goal of increasing © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 24

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) (information on anatomy or physiology) and how you can use this information in fitness instruction: cardiovascular fitness. How can this information be used for safe and effective fitness training? This information can be used for safe and effective fitness training as it has reliable information regarding how many days per week should be trained, how hard you should train and includes information regarding warm-ups and cool-downs. Reference/link: https://www.ucdenver.edu/docs/librariesprovider65/clinical-services/sports- medicine/training-for-cardiovascular-fitness.pdf Source #2 Details Name or Title of Source: Foundations of fitness programming Author/Organisation: NSCA Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction: This source contains information regarding warm-up benefits and recommendations, it explains how the physiology can benefit more from warm-ups by increasing joint rom, blood temp etc. This can be used to better instruct warm-ups depending on the session plan. How can this information be used for safe and effective fitness training? This can be used to safely benefit training as it gives examples and recommendations and by following these it can decrease the likeliness of injury. Reference/link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/ Source #3 Details Name or Title of Source: Adaptation to endurance and strength training Author/Organisation: NCBI Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction: The source contains information on anatomy and how the body systems respond to strength or endurance training. It can be used to benefit instruction as it explains the load levels and how to use adaptions to when plateau is occurring. How can this information be used for safe and effective fitness training? This can be used for safe and effective training as it explains improvement levels for each training type and how the strength changes over long term training. Reference/link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/ 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 25

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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 cycling exercise 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 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) © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 26

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Butterfly stretch 30 seconds Cross body shoulder stretch 30 seconds Overhead shoulder stretch 30 seconds Cobra pose 30 seconds 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, 75% HRM Resistance and cardio 30 minutes Week 2 Twice/week 65%1RM, 75% HRM Resistance and cardio 30 minutes Week 3 Twice/week 65%1RM, 75% HRM Resistance and cardio 30 minutes Week 4 Twice/week 65%1RM, 75% HRM Resistance and cardio 30 minutes Modified Session Plan for Mikayla Warm-up Exercises Including Sets & Reps Intensity (%HRM) Duration (mins) Running – treadmill 90% HRM 5 mins Conditioning Exercises Sets Reps Intensity (%1RM) Rest © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 27

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) (seconds) Dumbbell Squats 3 15 65%1RM 60 Reverse fly machine 3 15 65%1RM 60 Machine Chest Press 3 15 65%1RM 60 Cycling 1 5 min 80% HRM 60 Cool-down Name Duration (seconds) Butterfly stretch 30 seconds Cross body shoulder stretch 30 seconds Overhead shoulder stretch 30 seconds Cobra pose 30 seconds 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 a brand-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 Mikayla 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 Exercise Program for Mikayla Hipwood Wee k 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 Cardiovascular 70%MHR Cardio machines 30 1 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 28

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Resistance 65%1RM 15 3 Free weights 30 1 2 Cardiovascular 70%MHR Cardio machines 30 1 Resistance 65%1RM 15 3 Free weights 30 1 3 Cardiovascular 70%MHR Cardio machines 30 1 Resistance 65%1RM 15 3 Free weights 30 1 4 Cardiovascular 70%MHR Cardio machines 30 1 Resistance 65%1RM 15 3 Free weights 30 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: Dumbbells, free weights/ squat racks Session duration (mins): 30 minutes Dynamic Warm-up Exercise Name (e.g., Duration or sets and repetitions. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 29

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) leg swings) E.g., ’20 seconds OR ‘10 repetitions x 2 sets’ Arm rotations 20 seconds Shoulder rotations 20 seconds Leg swings 10 reps each side Side lunges 10 each side Conditioning Exercise Repetitions Sets Intensity (%1RM or BW for body weight exercises) Rest Box Squats 15 3 65%1RM 60 seconds Hip thrust 15 3 65%1RM 60 seconds Bench press 15 3 65%1RM 60 seconds Bicep curl 15 3 65%1RM 60 seconds Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Butterfly stretch 30 seconds Toe touch 30 seconds Overhead shoulder stretch 20 seconds per arm Arm stretch/ extension 20 seconds per arm 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. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 30

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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, rowing machine Session duration (mins): 30 minutes 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 reps x1 each side Ankle flexes 20 seconds Shoulder rotations 20 seconds Conditioning Exercise Sets Duration (per set) Intensity (%MHR) Rest Stationary bike 1 8 min 70%HMR 1 min Rowing 1 4 min 70%HMR 1 min Jogging (treadmill) 1 10 min 70%HMR None Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Treadmill walk 45%HMR 1 min Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Toe touch 30 seconds Butterfly stretch 30 seconds Quad stretch 20 seconds each leg © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 31

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 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-old male  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 Wants to enhance cardiovascular performance Exercise history 4x week total of 240 min Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection No medical conditions or injuries. Male, 29 Unfit cardiovascular Task 5.2 Your task is to develop a 30-minute cardiovascular 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 suited to the client’s profile  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 – Interval Training Session Equipment required: Jump rop, treadmill, stationary bike, rowing machine Session duration (mins): 30 min Warm-up Dynamic Warm-up Exercise Name (e.g., Duration or sets and repetitions. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 32

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) leg swings) E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Leg swings 10 reps each side Arm swings 10 reps each side Shoulder rotations 20 seconds High knees 40 seconds Conditioning Exercises Sets Interval Time Interval Rest Time Interval Intensity Rest Between Exercises Jump rope 3 1 min 30 seconds 70%MHR 1 min Rowing machine 3 1 min 30 seconds 70%MHR 1 min cycling 3 2 min 30 seconds 70%MHR 1 min sprinting 3 90 seconds 30 seconds 70%MHR 1 min Notes on how to conduct the session In between sprinting sets, walk on treadmill for rest Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Walk on treadmill 45%MHR 1 minute Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Quad stretch 30 seconds per leg Butterfly stretch 30 seconds Toe touch 30 seconds Arm stretch 30 seconds per arm 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 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 33

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26)  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. Dan Power Client Exercise Program Template Date 20 April 20xx Conditionin g Week 1 Week 2 Week 3 Week 4 Exercise Volume (minutes) Volume (minutes) Volume (minutes) Volume (minutes) sprinting 4.5 6 6 7.5 Intensity (%MHR) Intensity (%MHR) Intensity (%MHR) Intensity (%MHR) 70%MHR 70%MHR 75%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, duration, rest periods etc. must be suitable to the client’s profile  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: Treadmill, stationary bike, rowing machine Session duration 30 minutes © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 34

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) (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 reps each side Arm swings 10 reps each side Shoulder rotations 20 seconds High knees 40 seconds Conditioning Exercises Sets Duration Intensity (%MHR) Rest Jogging 2 5 min 65%MHR 60 seconds cycling 1 5 min 65%MHR 60 seconds rowing 1 6 min 65%MHR none Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Walking on treadmill 45%MHR 1 min Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Quad stretch 30 seconds per leg Butterfly stretch 30 seconds Toe touch 30 seconds Arm stretch 30 seconds per arm 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: © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 35

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 36