A Guide to Level 2 Gym Programming

Transcription

1 A Guide to Level 2 Gym Programming 1. Session Overview Basic Session & Venue information In this assessment, you are expected to plan for a 60 minutes training session in the gym environment. In this section, you need to provide the key aspect of your session and the venue. The Learner s name is your name and Discipline is Level 2 GYM. By the time you are reading this instruction, you should already know which venue you are training/learning from. During the course, it is important for you to find out the followings: On duty first aider (likely to be the duty manager) Location of First Aid Kit Location of Telephone Session Aim and Objective Aim In this section, you need to provide a short statement on what does your client wish to achieve (gain) from this session/program. Remember, at this level, you are not providing a 1 on 1 personal training session, but rather to introduce your client to a safe and effective gym session that can help them to work toward their goal(s). In this section, you should explore some self manage goals such as Weight Loss (or Maintenance), and explain what is your approach to help your client to achieve this in the next section. Objective Based on the aim of this session, you need to describe your approach to help your client to achieve these aims in this section. For example, a weight loss goal, To introduce client to a comprehensive workout which includes Cardiovascular and Resistance Exercises etc. You should also reinforce on how you would ensure the safety and effectiveness of this session.

2 About your client and venue Fitness and Skill Level You need to provide a simple analysis on client Fitness and Skill Level before the start of the session to ensure your program is adjusted to your client s ability. You can describe your client s fitness and skill level in a few ways: Anticipated Fitness Level Well trained Active Inactive Describes individual who is physically will conditioned i.e. athletes Describes individual who is either working in a physically demanding environment or regularly participating in Physical Activity Describes individual who lives a sedentary lifestyle and do NOT regularly participate in Physical Activity. Anticipated Skill Level Describes individual who uses the gym in a regular basis, and familiar with majority of the gym Skilled equipment Describes individual who has not participate any gym activity; or has previously participated gym Unskilled session but have discontinued for more than 1 year, therefore, he/she is not familiar with the use of gym equipment. Client and Equipment Checks In this section, you need to provide a brief analysis on rather or not your client s dress code and the required equipment are suitable for your planned session. Participant s Dress and Specific Consideration You need to provide a brief description of client s dress code (or expected dress code); and to address any specific consideration such as injury. Organization of Equipment: You need to list the type of equipment that you require in order to conduct an effective gym session (i.e. C.V. Machine), and provide relevant checks on these equipments (i.e. Is it working? It is clean? Is it safe to use?)

3 Health and Safety Checks You need to provide a brief evaluation/analysis of the environment, to check rather or not the environment is suitable to the session that you have planned. For example, Floor Clean and Dry. Program Card Once you have completed the Session Overview, it is time to plan your program card. You would have an idea on what you think is beneficial to your client by this time; you just need to elaborate your thought here. Key aspects before start: In this program, you need to make sure it includes the followings: 3 different Cardiovascular Equipments 1x for Warm Up Component 1x for C.V. Component 1x for Cool Down Component 8 Resistance Exercises, including: 4x Resistance Training Machines 4x Free Weight Exercises R.T. Training Machine and F.W. Exercises do not have to be grouped together, however, the exercises have to be listed in a logical and progressive order; i.e. From Large muscle group to Small Muscle Group and from compound Exercises to Isolation Exercise. 3 Body Weight Exercises Note: All exercises and equipments MUST meet the CYQ designated lifts

4 Warm Up In the Warm Up component, you need to demonstrate the progressive intensity increase within the 5 to 6 minutes duration. You also need to select the appropriate stretches that you recommend for your client. Main Cardiovascular (C.V.) Session In the Main C.V. exercise, you are expected to plan a 20 minutes C.V. session. Similar to the warm up, you need to demonstrate the progression of intensity during the session, i.e. demonstrate the aerobic curve. Furthermore, you can also draw a diagram to help you present your aerobic curve by labelling the RPE and time in the graph (see below)

5 Resistant Training In this section, you MUST include 4 Resistance Training Machines and 4 Free Weight Exercises, therefore a total of 8 exercises. You also need to make sure the exercise is listed from Compound Exercises to Isolation Exercises. Body Weight Exercise You need to select 3 Body Weight Exercises that is suitable to your client. You need to list the sets, reps, and contraction time. The contraction time is list in second on a certain contraction phase - Concentric : Isometric : Eccentric Cool Down Similar to the warm up component, but you need to demonstrate a progressive decrease of the working intensity. You also need to select the appropriate post workout stretch and label the Developmental Stretch that you have selected.