Assessment Day Exercise Routine

Question 1

what is the warm up comprised of

Answer 1

inchworms 2 x10 
deadbugs 2 x15 
arm circles 2 x20 (each side) 
side lunges 2 x15 
bodyweight squats 2 x12

Question 2

what does the cardio section involve

Answer 2

10-15 mins of a cardiovascular movement - treadmill/cross trainer

assessor will choose between LSD, intervals and fartlek training

Question 3

what are the resistance training systems

Answer 3

matrix 
pyramids 
super sets
forced reps 
tri/giant sets 
drop sets 
eccentrics 
negatives 
GVT 
pre and post exhaust

Question 4

what is the aim of this session

Answer 4

this will be a full body session targeting the main muscle groups such as legs (quad/hamstrings), arms (bicep/triceps) and back (latissimus doors/deltoids)

Question 5

what are some of the lower body exercises

Answer 5

dumbbell squat, leg press, leg extension, leg curl and single leg deadlift

Question 6

what are some of the back exercises

Answer 6

lateral pulldown, seated cable row, single arm dumbbell row and straight arm pulldown

Question 7

what are some of the arm and shoulder exercises

Answer 7

bicep curls, tricep pushdowns, shoulder press, lateral raises

Question 8

what does the cool down involve

Answer 8

5 mins cross trainer or treadmill, depending on what you did for cardio,

lying t stretch 30-60 secs

Childs pose 30-60 secs

butterfly pose 30-60 secs

kneeling hip stretch 30-60 secs (both sides)

Question 9

what does the core exercise comprise of

Answer 9

plank 30 - 60 secs

regress: plank on knees 30-60 secs
progress: plank w alternating leg lifts 30-60 secs

Question 10

what should you do after the cool down

Answer 10

congratulate client, tell them the strengths and areas to improve on, ask for any feedback and if they have any questions

Question 11

how should you use fartlek training on a treadmill

Answer 11

you should start off with a brisk walk @ 2.0-4.5 mph 1 min

5. 0-6.0 mph - 2 min
6. 2-7.2 mph - 30 secs
7. 0-6.0 mph - 1 min
8. 4-7.4 mph - 1 min 30 sec
9. 0-6.0 mph - 1 min
10. 4-7.4 mph - 1 min 30 sec
11. 0-6.0 mph - 1 min

Question 12

how should you use interval training on a treadmill

Answer 12

2. 5 - 4.5 mph - 2 min warm up (brisk walk/easy jog)
3. 0-7.0 mph - 2 min running
4. 5 - 6.5 mph - 1 min
5. 0-7.0 mph - 2 min running
6. 5 - 6.5 mph - 1 min
7. 0-7.0 mph - 2 min
8. 5-6.5 mph - 1 min

Question 13

how should you use long slow duration training on a treadmill

Answer 13

2. 5 -4.5 mph - 2 min warm up
3. 5-6.0 mph - 2 min
4. 0 - 7.0 mph - 3 min
5. 5-6.0 mph - 2 min
6. 5-4.5 mph - 2 min cool down