USP63X Planning kettlebell training sessions

Transcription

1 USP63X Planning kettlebell training sessions Unit reference number: T/507/5619 Level: 2 Guided Learning (GL) hours: 10 Overview This unit is about planning kettlebell training sessions. Learners will develop their knowledge of the origins and history of kettlebell training, the benefits of kettlebell training and how kettlebells can be integrated into other exercise sessions. Learners will also develop the knowledge to collect and analyse relevant information to plan a safe and effective kettlebell session to meet the needs of apparently healthy adults. Learning outcomes On completion of this unit, learners will: LO1 Know how to collect and analyse relevant information to plan a safe and effective kettlebell training session LO2 Be able to plan a safe and effective kettlebell training session Version 6 1

2 Assessment requirements Learners must complete the assessment requirements related to this unit. Learners must produce a portfolio of evidence which contains assessed evidence covering all the assessment criteria in this unit. 2

3 Unit content LO1 Know how to collect and analyse relevant information to plan a safe and effective kettlebell training session Recognise the information needed to plan a safe and effective kettlebell training session: Client information: - General number attending, age range, gender mix, level of fitness, skill level and ability, e.g. experienced, inexperienced, mixed ability, participants with low fitness - Individual needs personal goals, lifestyle factors, barriers to participation, medical history, physical activity history, physical activity preferences, disability or communication needs - Correct clothing and footwear, no chewing gum, no jewellery - Reasons for attending to improve fitness, skill, health, confidence, reduce stress, socialise, have fun, try a different exercise approach - Experience are clients beginners or have they used kettlebells previously - Factors affecting ability to exercise injury, disease, illness, level of fitness, previous experience, psychological reasons, low self-esteem, negative body image, suitability of clothing, lifestyle factors (e.g. time available, money, dependants, children, work patterns) - How to collect pre-screening to identify readiness, verbal, visual, written, including PAR-Q, informed consent - How to analyse: Temporary deferral injury, illness, contra-indications to exercise, unsuitable clothing Referral or signpost to GP cardiovascular disease (CVD) risk factors, a positive yes response to Physical Activity Readiness Questionnaire (PAR-Q) Ready to participate no identified illnesses or risk factors (apparently healthy) Awareness of possible contra-indications to kettlebell training: - Lower back injuries - Joint problems (hips, knees, shoulders, wrists) - Pregnancy - Low bone density (osteoporosis) - High blood pressure, heart conditions Potential risks of kettlebell training: - Causes incorrect techniques, incorrect posture, lack of control, dropping kettlebell - Potential injuries muscle strain, spinal injury, shoulder joint damage, skin callous or tear, blisters (hands) Environment: - Environment needed type of environment, e.g. indoors or outdoors and space required for number of participants and activities happening at the same time - Checks space, temperature, floor surface, ventilation - How to collect informal check or formal risk assessment report - How to analyse risk assessment severity and likelihood rating 3

4 Equipment information: - Equipment needed kettlebells and any other equipment if the session is a circuit style session, rather than a kettlebell only session, e.g. steps, medicine balls, mats - Checks wear and tear, safe manual handling techniques, cleanliness of equipment, storage of equipment, sufficient quantity of equipment - How to collect informal check or formal risk assessment report - How to analyse risk assessment, severity and likelihood rating Component parts of kettlebells: - Kettlebell (girya) a cast iron weight, resembles cannonball with handle - Handle - Horns (attach handle to weight of bell) - Ball (actual mass/size of the bell) - Weights (e.g. 6kg, 8kg, 11kg, 16kg, 20kg, 25kg, 32kg, 40kg, 45kg) - Sizes (variable size according to weight or competition size regardless of weight) Guidance for correct use of kettlebells: - Technically correct demonstrations - Teaching points, observation of client, correction of poor technique - Ensure adequate mobility prior to application of load - Using a manageable weight (as a guideline: newcomers, women 8kg, men 12kg) - Adequate space to swing the kettlebell - Start with basic exercises (swing, clean, squat, press) - Look after hands (gloves, chalk) Emergency procedures - Know the organisational procedures that need to be followed, adhere to health and safety legislation, adhere to first aid procedures/legislation, know location of emergency exits and emergency telephones, know evacuation procedures, reporting procedures, risk assessment and reporting, accident report book Analyse information to plan a safe and effective kettlebell training session: Information to analyse (informal or formal): - Health and safety assessment of client(s) - Health and safety assessment of kettlebells and any other equipment - Health and safety assessment of environment Example actions if high risks (likelihood and severity) are present: - Referral of clients who have medical conditions or risk factors - Cancel/rearrange session if environmental risks cannot be controlled, e.g. chemical spillage Example adaptations to session structure and content in response to information analysed as low to moderate risk include: - In a cold environment longer and more dynamic warm-up in cold environment, shorter cool down - In a hot environment lower intensity duration main session, longer cool down and stretch - Insufficient equipment for users adapt session so that kettlebells are shared and other exercises integrated into session 4

5 - Large number of participants source a larger room or modify session to ensure sufficient space for performing kettlebell exercises safely. In future, arrange for a booking system and arrange an additional session - Beginner client in advanced session simplify exercises for them, break down complex movements, modify exercise intensity, e.g. fewer repetitions, less resistance 5

6 LO2 Be able to plan a safe and effective kettlebell training session Plan a safe and effective kettlebell training session: Origins and history of the kettlebell: - Origin over 2000 years ago - Theories of origin Ancient Greece, Scotland brought to Greece during Roman invasion, Russia (early 1700 s), United States (1960 s), mainstream western world (1990 s) - Uses camp fire cooking pot, tossing in athletics, counterweight in Russian marketplaces, soviet army for physical training/conditioning, Russian athletics, strength and endurance training Aims and objectives for kettlebell training sessions: - Strength/endurance/cardiovascular workouts - Upper body/lower body/whole body workouts - Different weights, different abilities Type of session: - Kettlebell only - Other sessions integrating kettlebells: Bodyweight exercises/classes Traditional weight training Studio resistance classes Circuit classes Sports specific training Split routines General benefits of kettlebell training: - Improves strength/power/endurance - Core engagement - Clinical rehabilitation - Explosive power - Various grips and techniques (altering difficulty) - Anchor to secure one part of the body - Versatile, suits all abilities - Quick/effective workout - Different training effect (due to displacement of weight) - Trains multiple muscles/muscle groups together - Minimal equipment for whole body workout Role in functional training: - Mimic everyday movements - Compound in nature, use multiple joints and muscles/muscle groups - Many exercises use all three anatomical planes (frontal, sagittal, transverse) 6

7 Physiological adaptations: - Improved strength and power - Active flexibility - Core strength and stability (posterior kinetic chain) - Muscular endurance - Joint mobility and stability - Sports performance - Hypertrophy - Cardiovascular fitness (aerobic and anaerobic) - Improve skill-related components of fitness: Speed Power Agility Balance Co-ordination Reaction time Other health and wellbeing benefits: - Reduce risk of chronic health conditions, e.g. cardiovascular disease - Assist weight management - Improve body composition - Improve muscle tone - Opportunity for social interaction - Assist stress management - Improve sleep patterns - Higher energy levels - Feel-good factor - Improved confidence Session structure and components: - Warm-up and stretch - Main workout - Cool down and stretch - Session review - Safe and effective exercises for components: Appropriate to clients needs and information gathered Appropriate to environment checks, e.g. temperature, space Warm-up component: - Mobility exercises exercises for all joints, working through full range of motion, mirror exercises in main session, with no resistance or lower resistance - Pulse raising/muscle warming intensity and impact appropriate to level of fitness and skill level, use of lower working resistance or no resistance to prepare - Stretching static or dynamic stretching, appropriate to client fitness and skill level 7

8 Main kettlebell session: - Select kettlebell lifts/exercises relevant to the session objectives - Whole body approach exercises to target all muscle groups - More technically demanding exercises before lower skill requirement exercises - Variables to alter the challenge of the exercises/session (progressive overload): Speed Base exercises: - Swing - Clean - High pull Range of movement Repetitions Number of sets Recovery time between sets and type of recovery, e.g. active or full rest - Push press - Clean and jerk - Snatch - Turkish get-up Variations of exercises: - Squat - Squat to press - Lunge variations - Windmill - Swing curl press - Halo - Single arm swing - Upright row - Side press - Figure 8 Cool down component: - Pulse lower/re-warm as appropriate to reduce intensity after main workout - Static or range of motion/dynamic maintenance stretches for all muscles used - Static developmental stretches to improve flexibility Progressive planning considerations application of principles and variables of fitness: - Frequency of sessions - Intensity loads/resistance used - Volume/time/duration numbers of: repetitions, sets, exercises, rest - Type component of fitness trained and specific types of exercise for each component - Overload, specificity, progression, adaptation, adherence 8

9 Recording content of kettlebell training sessions: - Health and safety checklists, screening forms - Session plans warm-up, main section, cool down, stretches - Teaching points for all exercises - posture, joint alignment, not over-arching, holding and swinging the kettlebell 9

10 Assessment criteria In order to pass this unit, learners must achieve all pass criteria. The pass criteria relate to the proficient demonstration of skills and knowledge. Learning outcome The learner must: LO1 Know how to collect and analyse relevant information to plan a safe and effective kettlebell training session Assessment Criteria The learner can: P1 Recognise the information needed to plan a safe and effective kettlebell training session P2 Analyse information to plan a safe and effective kettlebell training session LO2 Be able to plan a safe and effective kettlebell training session P3 Plan a safe and effective kettlebell training session 10

11 Assessment guidance Assessors must use the amplified assessment guidance in this section to judge whether assessment criteria have been achieved. P1 Recognise the information needed to plan a safe and effective kettlebell training session Learners must demonstrate awareness of the information that must be collected in order to plan a safe and effective kettlebell training session. Learners must detail the information that needs to be collected from clients, e.g. health screening and exercise/activity experience of using kettlebells. Learners must also detail the information that needs to be collected in relation to the environment, e.g. temperature, space to swing kettlebells safely and ventilation, and use of equipment, e.g. safe moving and handling, stacking and storage. Learners must know how to collect and record this information to assist planning of a safe and effective kettlebell training session. P2 Analyse information to plan a safe and effective kettlebell training session Learners must demonstrate that they have analysed the information to plan a safe and effective kettlebell training session. The planned session must evidence how the information has been analysed and integrated. For example, if the clients have no previous experience of using kettlebells, then appropriate time must be taken to induct them to specific lifts and the complexity of planned exercise and resistance must be appropriate to meet their specific needs. Another example would be if the environmental temperature is cold, the planned warm-up component may need to be longer and more dynamic and the cool down and stretch component may need to be shorter, but at the same time, still comprehensive to achieve the component aims. Learners must record all information used to inform the planning of a safe and effective kettlebell training session. P3 Plan a safe and effective kettlebell training session Learners must plan a safe and effective kettlebell training session. Learners must detail the session structure, the warm-up component exercises (intensity, duration and type of exercise), the planned main session kettlebell exercises (number of exercises, types of exercise, exercise aims, order, repetitions, resistance, sets, rest, complexity) and cool down exercises (stretch positions and type of stretch). Modifications and progressions must be listed for all exercises and for any specific client needs. Learners must list the relevant teaching points for all exercises. Learners must ensure the lesson plan corresponds to information gathered from clients, e.g. level of fitness and skill level, experience of using kettlebells, as well as information about the environment. 11

12 Resources The special resources required for this unit are access to a real or realistic working environment which supports the provision of kettlebell training. Best practice should be encouraged by giving learners the opportunity to access current research and guidelines that inform exercise science (e.g. NICE, ACSM, BASES, BHFNC, Department of Health). Recommended text books: ACSM (2014). ACSM s Guidelines for Exercise Testing and Prescription. 9 th ed. American College of Sports Medicine. Wolters Kluwer/Lippincott Williams & Wilkins. Philadelphia. USA. Bean, A (2001) The Complete Guide to Strength Training. UK. A & C Black. Bompa, T & Carrera, M (2005) Periodization Training For Sports. Science-Based strength and conditioning plans for 20 sports. USA. Human Kinetics. Chu, D Dr (1998) 2 nd edition. Jumping into Plyometrics. USA. Human Kinetics. Fleck, S & Kraemer, W (1987). Designing Resistance Training Programmes. Illinois. USA. Human Kinetics. Lawrence, D and Hope, B (2008). Advanced Circuit Training. Bloomsbury Publishing. London. UK. Norris, C (2007) The Complete Guide to Stretching. 2 nd Edition. Bloomsbury Publishing. London. UK. Siff, Mel C (2003) 6 th Edition. Supertraining. USA. Supertraining Institute. Siff, Mel C (2003) 6 th Edition. Facts and Fallacies of Fitness. USA. Mel Siff. Tsatsouline, P (2002) From Russia with Tough Love. USA. Dragon Door Publications Yessis, M & Trubo, R (1987) Secrets of Soviet Sports and Fitness Training. USA. Arbour House Publishing. NB: This list is not exhaustive. There are many other valuable text books. Delivery guidance Teachers are encouraged to use innovative, practical and engaging delivery methods to enhance the learning experience. Learners may benefit from: Meaningful employer engagement so they relate what is being learned to the real world of work in relation to planning kettlebell training sessions Work experience within a sports or leisure facility, so they can practise to hone their skills in a real environment, with the opportunity to assist experienced kettlebell instructors Using interactive information and technology, systems and hardware so they can learn about concepts and theories; research current trends and different approaches to kettlebell training, including different ideas for exercises and approaches Participation in kettlebell training sessions, so they are able to recognise an appropriate session structure and different approaches to kettlebell training and instructor qualities and skills 12

13 Opportunities to discuss with peers, how different kettlebell approaches can improve specific components of health related and skill related fitness and improve health and wellbeing Workshops, where they can explore and discuss the history of kettlebell training and planning considerations to instruct a kettlebell training session Links with other units This unit is closely linked with the following units: USP51M Anatomy and physiology for exercise and health Learners will be required to apply their knowledge of anatomy and physiology when planning a kettlebell training session in a real or realistic working environment. The content of the anatomy and physiology unit should be delivered before the unit: planning kettlebell training sessions. USP52M Health, safety and welfare in a fitness environment Learners will be required to apply their knowledge of health and safety when planning kettlebell sessions in a real or realistic working environment. The health and safety unit should be delivered before the unit: planning kettlebell training sessions. USP53M Principles of exercise, fitness and health Learners will be required to apply their knowledge of the principles of exercise, fitness and health when planning kettlebell training sessions in a real or realistic working environment. The content of the principles unit should be delivered before the unit: planning kettlebell training sessions. USP54M Planning gym-based exercise Learners will be required to use the knowledge gained from the planning gym-based exercise unit when planning kettlebell sessions in a real or realistic working environment. The content of the planning gym-based exercise unit should be delivered before the unit: planning kettlebell training sessions. USP55M Instructing gym-based exercise Learners will be required to use the knowledge gained from the instructing gym-based exercise unit when planning kettlebell training sessions in a real or realistic working environment. The content of the instructing gym-based exercise unit should be delivered before the unit: planning kettlebell training sessions. USP64X Instructing kettlebell training sessions Learners will be required to use the knowledge gained from the planning kettlebell training session s unit when instructing kettlebell training sessions in a real or realistic working environment. The content of the planning a kettlebell training session unit can be integrated with the delivery of the unit: instructing kettlebell training sessions. 13