PSC01 - Knowledge Questions - Charlie Price

docx

School

AIPE - Australian Institute of Professional Education *

*We aren’t endorsed by this school

Course

123

Subject

Mechanical Engineering

Date

Feb 20, 2024

Type

docx

Pages

Uploaded by BarristerOxide10818

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) PSC01 Programming strength and conditioning MARKER’S GUIDE Student name Charlie Price Email address Charlie.ecirp04@gmail.com Purpose of this Assessment The purpose of this assessment task is to test how you apply your knowledge to a real-world situation as a strength and conditioning coach or personal trainer. Your assessor is looking for how you apply your knowledge and how you think critically about the topic area. Student Instructions This assessment task contains Short Answer Questions where you need to provide a response in your own words to demonstrate your knowledge and understanding of the unit. Carefully read through each question and reflect on your learning in this unit, including any additional research you have conducted. Please note: Where your response does not sufficiently address all the question components, your submission will be returned to you for resubmission. 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 © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 1

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Knowledge Questions Question 1 Complete the table below regarding major body systems: a. In 50 words or more, explain the purpose of the following body systems:  Skeletal (bones and joints)  Muscular  Circulatory  Respiratory b. In 50 words or more, explain the function of each body system listed in performing exercises. Major Body Systems Purpose Function in Strength and Conditioning Exercises a) Skeletal Bones are crucial for the body as they provide structural support by helping muscles, organs and other tissues to maintain its structure. Bones also protects organs such as the brain, heart and lungs. Along with these, bones help with blood cell formation, energy storage also hormonal regulation. In strength and conditioning exercises, bones provide the structural framework that muscles attach to and act upon. They offer support during weight-bearing activities and help distribute forces generated by muscle contractions. Bones adapt to resistance training by becoming denser and stronger, enhancing overall skeletal integrity and resistance to fractures. i. Bones ii. Joints The joints within our bodies allow for us to be able to move the way we do. They allow for movements such as bending, extending, rotating and gliding. The also help absorve shock and help remove any stress on the bones from high impact activities. Joints also help provide stability by controlling the range of motion and preventing excess movement which could result in injuries. Joints allow for the muscles to move and to generate force for particular exercises. They are crucial for safe and effective training by also giving the muscles stability to ensure there is no unwanted excess range of movement which could result in injury. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 2

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) b) Muscular The muscular system within the body is crucial for all movement and function. Muscles connect to bones via tendons and allow them to contract and pull the bones which facilitates various forms of locomotion. Along with movement, muscles tissue is metabolically active which requires energy even at rest. This is crucial to avoiding or even improving being overweight. In strength and conditioning exercises, the muscular system plays a central role in generating force and movement. Muscles contract to lift weights, perform exercises, and overcome resistance. Over time, these activities stimulate muscle growth and strength adaptation, improving physical performance, endurance, and overall athletic abilities. The muscular system's function in strength and conditioning is to enhance power, endurance, and functional capabilities. c) Cardiovascular The cardiovascular system is responsible for moving blood around the body. The blood carries nutrients, oxygen and waste to the proper organs for use and disposal. The body uses energy from nutrients and oxygen to keep it going during exercise. More efficient blood circulation leads to less fatigue when training. The cardiovascular system is crucial during exercise. It is crucial during cardiovascular exercises such as running as the organs need the nutrients and oxygen the blood carries to be able to keep going for extended periods of time. It also helps during strength and resistance training by delivering oxygen to the muscles which provides energy production. d) Respiratory The respiratory system functions as the main regulator of gas exchange in the body. This system is mainly concerned with delivering oxygen to the blood, which is then supplied to the cells and tissues. It also collects carbon dioxide (CO2) for disposal as waste gas when you exhale. This body system focuses on one of the primary energy sources during training— oxygen. Delivery of oxygen to working skeletal muscle is vital for medium to long duration exercise. Strength and conditioning training improve the muscles that assist with breathing. Considering the respiratory system during training improves endurance. Question 2 a) Identify at least one way that each major body system below adapts to strength and conditioning training. Major Body System Adaptation to Strength and Conditioning Training i. Skeletal System From resistance training or weight bearing, your bones experience increased mechanical loading. This allows the bones to adjust to the load which they are exerting and to adapt and become more dense. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 3

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) ii. Muscular System From the microscopic damage muscles experience from strength and conditioning training, the body will have to repair these and by doing so, overtime the repairs will make the muscles stronger and thicker allowing them to carry more load. iii. Cardiovascular System Stroke volume can be increased from strength and conditioning training by strengthing the heart mucle, enlarging ventricles, increased preload and reduced afterload. These things all allow the heart to pump more blood which leads to an increased stroke volume. Question 3 Complete the table below regarding types of exercise equipment: a. Provide two examples of each type of equipment b. Provide two safety considerations to be aware of when using each type of equipment Types of Exercise Equipment Examples (2) Way of Safely Using Each Exercise Equipment Type a) Cardiovascular equipment Rower and Treadmill Rower – ensure body is warmed up, foot straps are secured correctly and propure form is kept through the motions. Treadmill – ensure the treadmill is set at a suitable pace to the clients needs and keep safety clip on to ensure if something does happen the treadmill is turned off immediately. b) Free weight equipment Barbell and dumbell Barbell – ensure that a barbell with the correct weight and thickness is chosen which goes with the clients needs. Dumbell – ensure proper form is kept throughout any exercise as dumbbell require more joint stability as they allow for a wider range of motion. Along with this, ensure the weight chosen does not go beyond the abilities of the person performing the exercise as this can result in an inability to maintain proper from which can lead to injury. c) Hydraulic equipment Chest press machine and Latt pulldown machines For both, ensure participant is properly warmed up and that none of the cables which attach the handles to the weights are broken in any manner. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 4

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) d) Exercise balls Larger exercise balls and medicine balls Ensure proper form is kept so stability can be maintained and for incase there is a loss of balance, ensure the exercise is done on a padded surface to reduce the impact of a potential fall. e) Bars Pull up bar and a parallel bar Check if the bars are stable and use them over a padded surface f) Steps Stepper machine and side stepper machine Maintain proper posture and adjust height according to the clients needs g) Bands Figure 8 bands and loop bands Do not stretch bands beyond two and half times their length and also check the bands are in strong condition h) Resistance equipment Stack machines and plate loaded machines Make sure equipment has no loose parts and make sure equipment is set up so client is in a safe position i) Pin loaded equipment Leg extensions and Chest press ensure participant is properly warmed up and that none of the cables which attach the handles to the weights are broken in any manner. j) Electronically braked equipment Rower and Assault bike Check if machine is well maintained before use and also review instructions on how to use it k) Air braked equipment Rowing machines and assault bike Check if machine is well maintained before use and also review instructions on how to use it l) Pool based equipment Foam dumbbells and pool noodles Get equipment with proper fit and also assess if the equipment is necessary and not too challenging for the clients to do. m) Innovative equipment Smart fitness clothes and fitness tracking technology Read and understand the instructional manual carefully. Also ensure that the fit is correct for the participant use. n) Plyometric training equipment Box sets and hurdles Ensure proper form is being used when jumping and landing. Ensure that the boxes height isn’t beyond the clients capabilities and it will still be safe to perform. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 5

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 4 Complete the table below regarding techniques in teaching strength and conditioning exercises: a. In 50 words or more, explain how each task listed is used in teaching techniques in strength exercises. b. In 50 words or more, explain how each task listed is used in teaching techniques in conditioning exercises. Types of Tasks How Each is Used in Teaching Techniques in Strength & Conditioning Exercises a) Drills Drills in strength exercises is crucial for learning how to do an exercise with the proper form and also to get muscle groups prepared and switched on. If you decide to add a new exercise to your clients program, you must ensure that they perform it with the best form to they get the most out of the exercise whilst also reducing the risk of an injury. Drills in conditioning exercises simplify complex techniques by breaking them into parts, aiding skill acquisition. Repetition reinforces muscle memory, while progression and feedback refine form. Drills build confidence, focus, and muscle engagement, transferring skills to real exercises, enhancing performance, and minimizing injury risks. b) Activities Activities in strength exercise teaching provide hands-on practice, bridging theory and execution. They simulate real scenarios, emphasize muscle engagement, and offer dynamic learning. Immediate feedback, safety awareness, and skill transfer enhance practical understanding, boosting motivation and effective technique application for better results. Activities aid in teaching conditioning exercise techniques by offering practical experience. They mirror real situations, engage learners dynamically, and reinforce proper form and movement patterns. Activities provide feedback, enhance safety awareness, and facilitate skill transfer, fostering effective technique application and improved performance. c) Games Games are employed to teach strength exercise techniques by making learning fun and engaging. They transform exercises into interactive challenges, emphasizing proper form, coordination, and muscle engagement. Games enhance motivation, create a dynamic learning environment, and promote effective technique application for better strength training outcomes. Games are utilized to teach conditioning exercise techniques by adding an element of enjoyment and competition. They integrate cardio and strength movements, making workouts interactive and engaging. Games enhance motivation, reinforce proper form, and promote effective technique application, improving conditioning exercise outcomes. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 6

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 5 Complete the table below about changes that occur with strength and conditioning training: a. List two body changes that occur with strength training from the categories below. b. List two body changes that occur with conditioning training from the categories below. Types of Body Changes Improvements & Benefits That Occur with Strength Training Improvements & Benefits That Occur with Conditioning Training a) Physiological changes Boosts muscle strength, power, endurance and bone density. Body fat is also reduced. Increases aerobic capacity and decreases resting heart rate b) Psychological changes Reduced stress and improved self- esteem Improved sleep and improved mood states c) Biomechanical changes Improved exercise technique and improved movement performance Improved exercise technique and improved movement performance d) Social changes Increase in social relations and better social skills Boost in motivation and increase in self confidence Question 6 Complete the table below regarding testing protocols: a. In 50 words or more, explain the purpose of each testing protocol listed. b. Identify at least one test conducted for each type of testing protocol listed. Types of Testing Protocols Purpose Test Conducted a) Core stability Core stability is the ability to maintain the balance of the body. It includes controlling the spine and pelvic area without extra movements. This ability is measured by testing the strength and stability of the core muscles. McGill’s torso test: This involves maintaining specific positions that challenge core stability while assessing endurance and control. b) Aerobic performance Aerobic testing evaluates cardiovascular fitness, oxygen utilization, and endurance. It provides insights into the body's ability to sustain prolonged exercise using oxygen as fuel. VO2 max test: This measures the maximum amount of oxygen an individual can use during intense exercise, reflecting their cardiovascular fitness. c) Anaerobic performance Anaerobic testing focuses on short bursts of high-intensity activity, assessing power, speed, and muscle strength without relying on oxygen. It's important for activities like sprinting and weightlifting. Wingate Anaerobic Test: Measures peak anaerobic power by assessing performance during a short, intense cycling sprint. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 7

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 7 Complete the table below regarding techniques of strength and conditioning: a. In 50 words or more, explain the purpose of each technique of strength and conditioning listed. Techniques of Strength and Conditioning Purpose a) Resistance training Resistance training is just another term for strength training. Resistance training focuses on muscle contraction against an outside force. It aims to increase muscle strength for more capacity to withstand external force b) Aerobic endurance Aerobic endurance as a technique focuses on the conditioning part of training. It increases heart and breathing rate to maintain force throughout the exercise. Aerobic endurance training aims to improve participants’ stamina, endurance and blood flow so they can exercise for a longer duration c) Anaerobic endurance Anaerobic endurance in strength and conditioning training focuses on developing the body's ability to sustain high-intensity efforts for short durations. It enhances power, speed, and muscle strength without relying on oxygen. This training is crucial for activities like sprinting, weightlifting, and explosive movements common in sports. d) Flexibility and stretching Flexibility is crucial for strength and conditioning training. It allows the body to have the abilities to move the way it does and allows it to have more range of motion and also helps prevent injury. Stretching is what helps to improve flexibility by lengthening muscles giving them the ability to stretch further. e) Elastic energy Elastic energy helps people such as athletes to be able to generate the force they need for things such as jumping and sprinting. This principle states that muscles/tendons have a desire to return to their normal resting length when they are lengthened. Lengthened muscles store energy which is then used to be able to generate force in things such as running and jumping. f) Abdominal Abdominal training in strength and conditioning focuses on strengthening the core muscles, including the rectus abdominis, obliques, and transverse abdominis. A strong core enhances stability, balance, and posture, leading to improved athletic performance, injury prevention, and efficient transfer of force during various movements and exercises. g) Core stability Core stability refers to the ability of the core muscles to work together to maintain the body's balance and control during movement. It provides a strong foundation for functional movements, improves posture, enhances stability in sports, and reduces the risk of injuries by preventing excessive movements that could strain the spine or other joints. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 8

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 8 Complete the table below regarding techniques of core lifts related to strength and conditioning exercises: a. Briefly describe the effect of each core lift listed below on the body. b. Discuss at least one method of effectively performing each core lift listed. Core Lifts Effect on Body Method of Effectively Performing Each Core Lift a) Dumbbell side bend Dumbbell side bend Targets the obliques and lateral trunk muscles. Helps improve lateral stability and core strength. Stand tall, holding a dumbbell in one hand. Slowly bend to the side, focusing on engaging the obliques. Return to the starting position and switch sides. b) Barbell back squat Barbell back squat Engages the core to stabilize the spine during heavy lifting. Develops lower body strength and functional movement. Place a barbell on the upper back, squat down while maintaining a straight back. Keep core engaged and push through heels to stand. c) Bent over row Bent over row Strengthens the upper back and engages the core for stability. Enhances posture and supports pulling movements. Hold a barbell with an overhand grip, hinge at the hips, keeping the back straight. Pull the bar towards your lower ribs while engaging the core. d) Lateral pull down Lateral pull down Targets the latissimus dorsi and engages core muscles for stability. Enhances upper body strength and coordination. Use a cable machine, grip the bar wider than shoulder-width, pull the bar down to your chest while engaging the core for stability. e) Biceps curl Biceps curl Primarily focuses on the biceps. Engages core muscles to maintain balance and control during the movement Stand with dumbbells, curl them towards your shoulders while keeping core muscles activated to stabilize the body f) Hammer curl Hammer curl Targets the biceps and forearms. Engages core muscles for stability during the curling motion. Hold dumbbells with a neutral grip, curl them towards your shoulders while maintaining core engagement for stability. g) Flat bench press - barbell Works chest, shoulders, triceps. Core stabilizes body. Lie on bench, grip barbell, lower to chest, push up, engage core to prevent arching. h) Flat bench press - dumbbell Engages chest, shoulders, triceps. Core stabilizes body. Lie on bench, hold dumbbells above chest, lower, press up, engage core for stability. i) Incline bench press - barbell Focuses on upper chest, shoulders, triceps. Core stabilizes body. Lie on incline bench, grip barbell, lower to upper chest, press up, engage core. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 9

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) j) Decline bench press - dumbbell dumbbell Targets lower chest, shoulders, and triceps. Core muscles stabilize the body on the declined bench. Lie on a declined bench, hold dumbbells above your chest, lower them down, and press them back up while engaging the core. k) Seated shoulder press Seated shoulder press Engages the shoulders and triceps. Core muscles provide stability and maintain proper posture during the press. Sit on a bench, hold dumbbells at shoulder height, press them overhead while engaging the core to prevent excessive leaning. l) Machine shoulder press Targets the shoulders and triceps. Core muscles stabilize the body and control the press movement Sit in a shoulder press machine, grip handles, and press the handles overhead while engaging the core for stability. m) Lying triceps extension Works the triceps. Core muscles stabilize the body on the bench and during the extension. Lie on a bench, hold a barbell or dumbbells above your chest, lower them towards your forehead, and extend them back up while engaging the core. n) Triceps pushdown Engages the triceps. Core muscles stabilize the body during the pushdown movement Stand at a cable machine, use a rope or bar attachment, and push the bar down while engaging the core for stability. o) Push press Targets the shoulders, triceps, and legs. Core muscles stabilize the body during the explosive press motion. Hold a barbell at shoulder height, perform a slight dip, then explosively press the bar overhead while engaging the core. p) Push jerk Engages shoulders, triceps, legs, and core muscles. Requires core stability during the explosive jerk motion. Hold a barbell at shoulder height, dip, then explosively push yourself under the bar while engaging the core for stability. q) Clean Clean Works entire body, including legs, back, shoulders, and core. Core stability is essential during the clean movement Hold a barbell with a hook grip, perform a clean by lifting the bar explosively and catching it in a racked position while engaging core muscles. r) Power clean Power clean Targets legs, back, shoulders, and core. Core stability is crucial during the explosive clean motion. Use a barbell, perform a clean with an explosive hip extension, and catch the bar in a racked position while engaging the core for stability. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 10

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 9 Complete the table below regarding techniques of core lifts and exercises related to strength and conditioning exercises: a. Briefly describe the target muscles being used in each core lift and exercise listed below. b. Discuss at least one method of effectively performing each core exercise listed. Core Exercises Target Muscles Method of Effectively Performing Each Core Exercise a) Ab Wheel Roll outs External/internal obliques, Rectus Abdominis, Erector Spinae Participants begin on their knees with the ball in front of them. They must place their arms on the ball to roll it outwards. The body must stay in a straight line. The distance of rolling will depend on the participant's stability. Participants with stronger and more stable cores can extend until their chest touches the ball. People who use ab wheels can extend until they reach a position that straightens their body. The participants must hold the position for a few seconds before rolling back to the starting position. b) Reverse crunches Rectus Abdominis, Obliques A reverse crunch allows participants to draw their legs up towards their chest. They must hold this position for a few seconds before slowly lowering their legs back to the floor. c) Prone and hold External/internal obliques, quadratus lumborum, erector spinae The plank makes participants hold a straight line from their shoulders to their ankles. They start face down, flat on the ground. They must lift their body and support it using their forearms and toes. A neutral pelvis must be maintained (avoiding hips sagging toward the floor). Gluteals must contract and belly button should be drawn in toward the spine. d) Standing calf and heel raise Gastrocnemius, Soleus, Peroneals, Tibialis Posterior To perform a standing calf raise the participants must stand straight with their feet at hipwidth apart. They need to press down into the balls of their feet and lift their body. Participants need to move straight upward without shifting to the front or back. A step can be used to increase range of motion © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 11

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) e) Peroneal flexions and wobble board Connective tissues in the ankle and lower limb To perform peroneal flexions and wobble board, stand with one on the wobble board. Stand near the centre of the board for better balance. The other foot is raised at approximately 45 degrees behind the standing foot. With only one foot for support on this unstable surface, a significant amount of balance is tested through the standing foot. Stand near a wall for support due to the extensive balance requirement this exercise has f) Wrist curl Wrist flexors, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus, Flexor Pollicis Longus For this, participants must sit down on a bench or other flat surface with their wrist in a neutral position. Forearms will rest on the thigh with the wrist hanging over the edge of the knee. They must exhale and slowly curl their wrists upward. Participants must inhale as they extend their wrists downward as far they will comfortably go g) Hip sled Quadriceps, Gluteas Maximus, Adductor Magnus, Soleus Sit on machine with back flat against back rest. Extend knees, remove safety rest (this will vary based on machine being used). Bend knees ensuring knees track over toes and do not collapse inward. Straighten knees to complete repetition. When ready to complete set, return safety pin and lower plate until it rests h) Back squat Quadriceps, Gluteas Maximus, Adductor Magnus, Soleus Stand underneath barbell and unrack weight. Barbell sits across the upper back behind the neck across the back of the shoulders. Stand with feet shoulder width apart or slightly wider. Toes pointed outward slightly. Weight should be distributed through heels and toes (toes or heels do not lift during movement). From a standing position drop as though you are going to sit to a chair, involves bending at the hip but more at the knee. Ensure knees track over direction of toes, usually involves driving knees out to prevent inward collapse (valgus). Squat down to around parallel with floor, or 90’ at the knees. Return to standing position (upright and tall stance) © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 12

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) i) Forward lunge Gluteus Maximus, quadriceps, hamstrings, gastrocnemius/soleus Stand with feet shoulder width apart or slightly wider. Weight is positioned across upper back if using barbell, or by sides if using dumbbells. Take large step forward. Toes on both feet pointing forward. Weight should be distributed through heels and toe (ensure toes and heels do not lift during movement). Drop back knee toward ground. Once desired range is reached, push through heel and toes of front foot, and toes of rear foot to return to upright position. Maintain upright torso during movement. Ensure knees track over direction of toes j) Cone pickups (Proprioception exercise) Ankle stabilizers, calves, quadriceps, hamstrings, gluteus medius Cone pickups are a proprioception exercise that involves picking up cones or markers from the ground to enhance balance and coordination. Stand upright, shift weight to one leg, and lower yourself while bending at the hips and knees to pick up a cone. Focus on stability and engage core muscles. k) Sprint intervals (Neuromuscular coordination exercises) Quadriceps, hamstrings, gluteal muscles, calves hip flexors T o perform sprint intervals for neuromuscular coordination, find an open area. Start with a light warm-up, then sprint at maximum effort for a short distance, around 20-30 seconds. Focus on explosive power and proper form, engaging muscles from legs to core. Recover with a slow jog or walk for 1-2 minutes. Question 10 Complete the table below regarding exercise techniques: a. Define each exercise technique listed below. b. Identify at least one effect of applying each exercise technique when conducting strength and conditioning exercises. Exercise Techniques Definition Effect from Application a) Hand grips There are two types of hand grips, pronated and supinated. Pronated is done by placing the hand over the bar and supinated is placing it under the bar. Having the hands over the bar allow for movements such as the bench press and barbell squat, whereas the underhand grip is used for pulling movements such as a row or a chin up. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 13

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) b) Stable body and limb positioning Involves maintaining a solid and controlled body position during an exercise. This helps to isolate the target muscles and prevent cheating or compensatory movements. The effect from this is that it helps to prevent excessive movements that could cause injury or just make the exercise easier by creating unwanted momentum. c) Movement range of motion Refers to the distance and direction through which a joint or body segment moves during an exercise. It determines the degree to which muscles are activated and stretched during an exercise. A proper range of motion allows for better muscle activation and can enhance flexibility. It also reduces the risk of muscle imbalances and joint problems. d) Movement speed Describes how quickly an exercise is performed, including both the concentric (lifting) and eccentric (lowering) phases. Different speeds can alter the focus on muscle strength, power, or endurance. Manipulating movement speed can influence the type of muscle fibers targeted and the overall training goal (e.g., strength vs. endurance). e) Breathing Proper breathing is vital in any training. Doing the appropriate breathing technique while doing an exercise can help improve performance. It can also help the participant reduce the amount of air they need to breathe during an exercise in the long run. The effect of proper breathing allows for the body to receive fresh, clean air and provide enough oxygen to the cells. This allows for better exercise performance leading to better growth towards ones goals and needs. f) Spotting Refers to the assistance provided by a partner or spotter during resistance exercises. The spotter helps lift or guide the weight, ensuring safety and allowing for extra repetitions when reaching failure. Spotting increases safety by preventing accidents, enables the lifter to push beyond their limits safely, and encourages better lifting technique. Question 11 Explain the importance of each of the following aspects of strength and conditioning programs. Program aspect Why it is important a) Ratio of instructors to participants It is crucial for to have the correct intructors to participants ratio as it allows for a much more effective and safe training session. If there are too many participants, then the quality of training will decrease as the instructor will struggle to attend to all of the participants and ensure they are effectively and safely pefroming their exercises. b) Ratio of equipment to participants This ratio ensures that there is enough equipment for the number of participants. Participants need not wait extremely long for equipment to be © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 14

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) available for their use. Having the correct ratio ensures that participants always have at least one type of equipment available to them. c) Access to first aid facilities Risk management helps reduce the likelihood of injury during training. But consider that it does not eliminate that risk. Overexertion and falls are still very possible while training participants. Fitness instructors must prepare for these instances. d) Access to equipment Some strength and conditioning exercises do not use any equipment. Despite that, training sessions need access to equipment if needed. Using equipment provides an easy way to progress exercises. Allowing access ensures that participants can maximise their training outcomes. Proper equipment also lessens the risk of injuries when exercising. e) Appropriate facilities Having the correct facility for the training is crucial. The participants need to have enough space to train safely and they also need a space where they feel happy and motivated to exercise. Question 12 Complete the table below regarding common types of injuries related to strength and conditioning exercises: a. In 50 words or more, explain how each common type of injury listed below affects the body. b. Identify at least two examples of injuries related to conducting strength and conditioning training for each type listed below. Common Types of Injuries How Type of Injury Affects the Body Examples of Injuries a) Soft tissue injury Soft tissue injuries involve damage to muscles, tendons, ligaments, or other connective tissues. They can result in pain, swelling, reduced range of motion, and functional limitations. These can include injuries such as sprains and strains. b) Back injury Back injuries affect the spine, muscles, and discs, causing pain, reduced mobility, and sometimes nerve-related symptoms. Poor form, heavy lifting, or sudden movements can contribute to these injuries. Herniated Disc: Disc between vertebrae bulges or ruptures, pressing on nerves. Lower Back Strain: Overuse or improper lifting strains muscles and ligaments of the lower back. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 15

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 13 In 50 words or more, explain how each instructional technique is used in instructing strength and conditioning exercises. Instructional Techniques How Each Technique is Used in Instructing Strength and Conditioning Exercises a) Establishing rapport By establishing rapport with the client, it becomes easier for the client to trust you and to have a good positive relationship. This helps the client to enjoy the exercise more and feel more motivated to do it. b) Verbal communication Verbal communication helps the client to be cued with their exercises and to be given instruction. Along with this, the trainer can give the client an understand of what they are working on and how it is helping them to progress to their goals. c) Non-verbal communication It involves using demonstrations and gestures when instructing your participant. Demonstrations can help show the proper technique to use for each exercise. It will provide the participant with references on what they should and should not do. Gestures can be used to instruct directional movements. d) Goal setting Goal setting is crucial in helping to keep the client motivated. If they had no goals, then they would not feel the need to be doing the exercise. By using goal setting a client can feel as if they are progressing to something they either want or need. This helps the client to feel as if they are progressing and will help keep them motivivated. e) Positive feedback Offering positive reinforcement reinforces clients' efforts and achievements. Acknowledging improvements boosts self-confidence, encourages commitment to training, and creates a positive mindset, enhancing the overall training experience and long-term success. f) Self-reflection through journal Encouraging clients to maintain exercise journals fosters self-awareness. Writing down progress, challenges, and feelings allows clients to track their journey, identify patterns, and make informed adjustments to their routines for optimized results. g) Self-reflection through video recording Recording exercises on video enables clients to observe their form and technique objectively. Self-reflection through video empowers clients to identify areas for improvement, refine their movements, and work towards optimal execution, leading to safer and more effective workouts. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 16

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 14 a) Identify at least one of each of the following for each physical characteristic provided below:  Differences between men and women  Difference between older and younger people Physical Characteristics Gender Differences Age Difference i. Muscle Mass Men have more muscle mass than woman and also have stronger and larger muscles too. They have larger muscle fibres, have larger hearts and also have a higher proportion of type 2 fibres than woman. Younger age groups have less developed muscles. Muscle mass starts to decline at 30, becoming much more significant after the age of 60 ii. Bone Mass Men have a larger skeletal size and bone mass. Female bone structure is generally broader and more open than male bone structure. People below 30 have more bone mass than those over said age iii. Body fat Woman weigh less than males, but have a higher body fat percentage. Body fat tends to accumulate with age. Body fat increases steadily from the age of 30. The proportion of body fat to lean muscle mass increases also b) Identify at least one of each of the following for each physiological area provided below:  Differences between men and women  Difference between older and younger people Physiological Area Gender Differences Age Difference i. Cardiovascular System • Resting heart rate of adult men is lower on average than women • Men have wider blood vessels than women which allows more blood with oxygen to flow • Men have more red blood cells so their oxygen carrying capacity is higher • Men pump blood slower than women but they eject more blood per pump • Older people take a longer time to increase their heart rate when starting exercises. It also takes longer to slow down afterwards • Older individuals have a lower maximum heart rate • Older people experience a stiffening and thickening of heart valves, this can decrease the heart’s tolerance for exercise • Older people often experience a higher blood pressure as their heart works harder due to the thickening of blood vessels due to atherosclerosis © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 17

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) ii. Respiratory System • Males have a larger lung volume than females which leads to higher oxygen capacity • Males have wider airways than females which provides larger space for air to flow • Males can consume more oxygen during exercise allowing increased performance • Older people have a reduced oxygen consumption during exercise which reduces performance • Older people have a decreased lung capacity and often run out of breath faster than younger people • Older people suffer from a less efficient breathing process, which leads to less oxygen in the bloodstream iii. Muscular System ted • Male muscles have a higher power output than females which leads to stronger muscle strength • Male muscles have more Type II muscle fibres. These generate bursts of high energy for short periods where increase in muscle power is needed immediately • Females have more Type I muscle fibres. These generate smaller but continuous flow of energy for longer endurance • Older people experience a loss of muscle mass through reduced muscle fibre size, which reduces strength, power and endurance • The movement and flexibility of older people slows and becomes limited compared to younger people • The number of muscle fibres of older people decreases. This results in muscles taking longer to respond compared to the muscles of younger people • Muscles of older people are stiffer and less tolerant to stress, which makes them prone to injuries iv. Skeletal System • Men generally have larger and stronger bones and joint surfaces, but women have wider pelvises and torsos • Women are more vulnerable to bone diseases, e.g., osteoarthritis • Relative to body size, men have longer arms and legs • People lose bone tissue as they age. This process becomes faster as people age further • Bones of older people lose calcium and other minerals, making them weaker and more prone to injury • Older people have stiffer and less flexible joints as the fluid in the joints may decrease c) Identify at least one of each of the following for each type of movement provided below:  Differences between men and women  Difference between older and younger people Movement Gender Differences Age Difference i. Running • Men heave a larger heart size, which allows them to run faster for longer compared to women • Men’s blood carries more oxygen compared to women’s, • Older people experience a reduction in speed compared to younger people • Older people have a decreased stride length and experience a weaker push off from their ankle and calf © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 18

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) so they are more efficient when running fast • Women hold more body fat in proportion to muscle mass, which causes their body to work much harder than men at an equivalent pace muscles • Older people are more prone to injuries when running compared to younger people ii. Jumping • Men have a higher vertical jump height compared to women • Women have more knee valgus during landing compared to men, which can lead to more injuries such as to the ACL • Older people have lower joint power, which results in a lower vertical jump compared to younger people d) Complete the table below about physical barriers: i. Identify at least two physical barriers that can impact how strength and conditioning programs are structured ii. In 30 words or more, explain how each physical barrier can impact how strength and conditioning programs are structured Physical Barriers Impact on Strength and Conditioning Programs Injuries Can impact a program by taking away the ability to perform some movements. For example, If a client has an injured knee they will be unable to perform movements such as squats and lunges. Medical conditions Medial conditions may prohibit a client from doing certain movements or performing at high intensities. This could include coronary artery disease which would place clients at a risk of getting a heart attack during high intensity exercise. e) Identify at least one consideration that must be made for each participant requirement below when planning strength and conditioning programs. Participant Requirements Considerations in Strength and Conditioning Programs i. Competition performance Fitness instructors must consider how participants react to competition. Do they feel more motivated? Are they confident when in a competitive setting? These questions help you identify ways to adjust to a participant's competitive needs ii. Pre-adolescent Exercises must be engaging and fun, it fits in well with their school and other schedulues and exercises must fit in well with current capabilities iii. Mature-aged Exercise intensity may need to be low, activities should incorporate some sort of strengthing and balance exercises and all medical conditions and other issues need to be addressed and taken into account. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 19

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) iv. Disability Participants must be able to physically complete selected activities without running the risk of injuring themselves, advice from medical professionals must be sought before prescribing exercises to ensure the participant’s safety and equipment required by the exercises must be usable by the participant or have accessible alternatives readily available v. Reconditioning Exercise must slowly be reintroduced and gradually have the intensity increased, exercise must emphasise stretching to regain movement and active rest should be incorporated into the clients program to avoid detraining. vi. Rehabilitation Exercises must facilitate the recovery of specific muscles or bones without making the injury worse, advice from medical professionals regarding the appropriate intensity or exercises for rehabilitation and exercises can target uninjured limbs to improve strength in the injured area f) In 30 words or more, briefly describe each type of reason why participants join strength and conditioning programs. Participant Reasons Description of Reasons for Joining Strength and Conditioning Programs i. Enjoyment Some individuals join strength and conditioning programs simply because they enjoy the process of working out, challenging themselves physically, and experiencing the sense of accomplishment that comes with it. ii. Competition Athletes often engage in strength and conditioning to gain a competitive edge. They seek to improve their physical performance, speed, agility, and strength to excel in their respective sports. iii. Performance Participants may have specific performance goals, such as achieving a personal best in a particular lift or sport-related skill. These programs help them enhance their capabilities and reach new milestones. iv. Selection Aspiring athletes might join strength and conditioning programs to be selected for a sports team or to meet the physical requirements of a particular job or position, such as military or law enforcement roles. v. Tapering Tapering involves reducing training intensity and volume before a competition or event to allow the body to recover fully and perform at its peak. Athletes may use strength and conditioning to prepare for tapering phases effectively. vi. Peaking Peaking refers to fine-tuning training to maximize performance during a specific competition or event. Athletes may utilize strength and conditioning to ensure they reach their peak physical condition at the right time. vii. Maintenance Some individuals engage in strength and conditioning to maintain their current fitness levels, prevent age-related declines in strength and mobility, or support their overall health and well-being. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 20

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) g) Outlined below are the different career phases a participant can be in when it comes to strength and conditioning. In 30 words or more, describe each career phase provided. Career Phase Description i. Novice Novice participants are beginners in strength and conditioning. They have limited experience with structured training and may be unfamiliar with proper techniques, making them focus on learning fundamental movements and building a fitness foundation. ii. Intermediate Intermediate individuals have progressed beyond basic training. They possess a reasonable understanding of strength and conditioning principles, use moderate weights, and engage in more complex exercises, aiming to further enhance their fitness and performance. iii. Advanced Advanced participants are highly experienced and skilled in strength and conditioning. They can handle heavy weights, perform advanced exercises, and often have specific performance goals or competitive aspirations. Their training is fine-tuned to achieve peak performance. Question 15 Explain how the following training methods are used in strength and conditioning training. Training method How it is used a) Work duration, rest period and frequency These parameters determine the structure of strength and conditioning programs. Work duration specifies the time spent on exercises, while rest periods control recovery between sets. Frequency outlines how often training sessions occur. These factors are meticulously planned to optimize muscle adaptation, power, and recovery while preventing overtraining. b) Periodisation (Linear, Nonlinear and Reverse) Periodization is a strategic planning approach dividing training into distinct phases to promote progressive adaptation and peak performance. Linear periodization gradually increases intensity and decreases volume. Nonlinear (undulating) periodization alternates intensity and volume within shorter cycles. Reverse periodization starts with high volume and lower intensity, gradually reversing. These methods manage training variables to prevent plateaus and maximize results. c) Training load, repetition and volume Load refers to the resistance or weight used in exercises. Repetition indicates the number of times an exercise is performed per set. Volume combines load and repetition, representing the total work done in a session. These factors are manipulated to target specific adaptations, such as strength, hypertrophy, or endurance, and ensure progressive overload for ongoing improvement. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 21

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) d) Rehabilitation and reconditioning Rehabilitation involves designing programs to aid recovery from injuries, aiming to restore function and strength gradually. Reconditioning extends this approach, focusing on improving overall fitness after an injury. Both methods incorporate specific exercises and progressions to rebuild strength, stability, and mobility while minimizing the risk of reinjury. Question 16 Answer the question below about planning exercises for participants. a) Identify the five principles that exercise prescription is based on. i. Specificity ii. Overload iii. Progression iv. Individualization v. Recovery b) Outline the three general guidelines on how to order exercises. i. Large muscle groups to small muscle groups ii. Compound to isolation movements iii. Multi joint to single joint c) In 30 words or more, explain the importance of ensuring participants follow the proper order when exercising. Ensuring participants follow the proper exercise order is vital for safety, efficiency, and results. It minimizes injury risks, optimizes muscle engagement, and manages fatigue effectively. It supports long-term progression, nurtures the mind-muscle connection, prevents overtraining, and aids in post-workout recovery, promoting overall workout success and well-being. d) Identify at least three factors that you must consider when selecting exercises for participants i. Client goals ii. Client needs III Injury history and limitations © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 22

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 17 Read the scenario below: Zoe is an AFL Women’s (AFLW) athlete. She is currently preparing for the first season of this year. To help with her preparations, she wants to take on a strength and conditioning program with Bounce Fitness. As her assigned fitness instructor, you must develop the program Zoe will use. One of the first steps to do so is to create Zoe’s performance profile. Provided below are types of performance profiles. Based on the scenario, identify at least two skills for each performance profile that Zoe needs to be successful in her sport. Type of Performance Profile Skills a) Physical Strength and endurance b) Psychological Resilience and goal setting c) Tactical Game awareness and decision making d) Technical Kicking precision and marking ability e) Leadership Skills Communication and leading by example Question 18 In 30 words or more, describe each type of assessment measure provided below. Assessment Measures Description a) Discussion with Participants Engaging in conversations with participants to understand their goals, limitations, and preferences, providing insights into individual needs and preferences for tailored programming. b) Physical Ability Tests – identify the range of tests and the purpose of each A battery of tests measuring various physical attributes, including agility, strength, and endurance. Examples include the 40-yard dash to evaluate speed and the vertical jump to assess explosiveness. c) Trials Simulated competitive scenarios or drills, allowing coaches to observe performance under game-like conditions to assess skills, decision-making, and fitness levels. d) Performances in Familiar Environment Evaluating participants' abilities in a familiar setting, such as their home field, to assess their comfort and performance under standard conditions. e) Performances in Unfamiliar Environments Observing how participants adapt to new or challenging environments, such as away games or different playing surfaces, testing their adaptability and versatility. f) Field assessments and fitness components Conducting on-field assessments to measure fitness components like speed, agility, and endurance. This helps identify strengths and areas needing improvement. g) Performance history Analyzing historical performance data, including statistics, game results, and past training records, to gain insights into the participant's progress, strengths, © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 23

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) and weaknesses over time. This informs future program adjustments and goal- setting. Question 19 Listed below are key components of policies and procedures for program development and instruction. Describe each component and explain how it assists in strength and conditioning program development. Component Description How it assists in program development and/or instruction a) Planning checklists Comprehensive lists of steps and considerations for program development. Ensures systematic and comprehensive program creation, enhancing organization and efficiency. b) Standards for training program design Established guidelines and principles for designing effective training programs. Provides a framework for structured, evidence-based program creation aligned with clients' goals. c) Standards for training program instruction Set expectations for how programs should be delivered to clients, including safety protocols. Ensures correct training execution, reduces injury risk, and maximizes training results. c) Legal requirements when developing programs Knowledge of legal requirements, certifications, and liability considerations for program developers. Minimizes legal risks and liabilities associated with program development. d) Workplace health and safety policies and procedures for instructing programs Policies ensuring a safe training environment. Reduces the risk of accidents and injuries, promoting participant well-being and legal compliance. Question 20 Periodisation describes training phases that help clients build fitness. Describe the different types of training phases listed below. Phase Description a) Macro-cycles Long-term training phases (typically a year or more) for overall goal planning and progression. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 24

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) b) Micro-cycles Short-term training phases (usually a week or a few weeks) for structuring daily and weekly workouts. c) Meso-cycles Intermediate training phases (several weeks to months) focusing on specific aspects of fitness. d) Pre-season The phase leading up to the competitive season, emphasizing fitness base and skill development. e) In-season The competitive season phase, focusing on maintenance, recovery, and performance optimization. f) Post-season The phase following the competitive season, dedicated to recovery, regeneration, and evaluation. g) Four-year Olympic cycle A planning framework for Olympic athletes considering the long-term buildup to the Olympic Games. Question 21 Fixed points relate to different aspects of training. Describe how the following fixed points are applied in training programs. Assessment Measures Description a) Structure and subdivision of performance levels Identifying performance progression, tailoring training programs accordingly. b) Availability of facilities Ensuring program practicality by considering facility accessibility. c) Rules of the activity Aligning training programs with the specific rules and standards of the sport. d) Rules of the competition or performance Developing training strategies matching competition rules and scenarios. e) Intended peaks Structuring training phases to optimize athlete performance during key events. f) Selection dates and criteria Adapting program timelines and intensity to meet selection criteria. g) Availability of support staff Utilizing available expertise in coaching, physiotherapy, and nutrition. Question 22 Explain how each method below may be used in evaluating strength and conditioning programs. Evaluation method How it may be used a) Laboratory assessments Provides objective data for evaluating physiological goals achieved through the training program. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 25

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) b) Discussion with participants Gathers subjective feedback on perceived exertion, motivation, adherence, and program effectiveness. c) Competitive performance Monitors changes in competitive performance (e.g., race times) as a direct evaluation of training impact. d) Training diaries Tracks progress, volume, and intensity over time to adjust and optimize program effectiveness. 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: PSC01 – Knowledge Questions Your Name Submit your completed assessment for marking by your assessor. Assessor Overall Feedback Satisfactory ☐ Not Yet Satisfactory ☐ Date: Date: Comments: © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 26

Your preview ends here

Eager to read complete document? Join bartleby learn and gain access to the full version

Access to all documents
Unlimited textbook solutions
24/7 expert homework help

PSC01 - Knowledge Questions - Charlie Price

Related Documents