Planning fitness training programmes

Question 1

3 general principles of fitness training

Answer 1

overload - is the exercise of sufficient intensity
specificity - do the exercises specifically relate to the changes and results the client is looking to achieve?
progression - does the programme continually challenge the client they avoid a training plateau and continue to improve?

Question 2

Fitness Training Variables

Answer 2

Frequency
Intensity ~ determined by a variety of factors:
- resistance applied
-repetitions performed
-range of movement 
-rest
-rate
Time 
Type
Approach

Question 3

general coaching points - relate to most exercise techniques

Answer 3

• continuous breathing during entire exertion
• ankle, knee and hip alignment - lower body alignment
• neutral spine - all 4 curves maintained
• abdominals braced - stabilising the spine, ribs and pelvis
• head and chest up to assist with spinal alignment and balance

Question 4

session structure

Answer 4

includes cardiovascular and resistance training

1. joint mobility
2. pulse-raiser
3. preparation stretches
4. resistance training
5. cardiovascular training
6. post-workout stretches
7. revitaliser (if required)

Question 5

sequencing exercises

Answer 5

• the order and sequence in which any components of exercises are structured will effect the difficulty of the session
• at the end of a workout sequence stretches in a logical manner eg all lying stretches performed first

Question 6

exercise choice and selection

Answer 6

• how much time the client has available for exercise
• what equipment is available
• the client’s previous experience and preferences
• client’s skill level/ability to perform exercises safely

Question 7

health and safety considerations

Answer 7

fitness instructors should be aware of:
equipment being used
environment in which session is performed
emergency procedures that apply to environment

Question 8

modifications

Answer 8

• machine based exercises are usually easier than free weights because require less coordination, stability and core strength
• single joint exercises are often easier than multi-joint
• modifications are never as simple as reducing resistance or speed
  egs of modifications = squat - leg press
  bench press - pec dec
  upright cycle - recumbent cycle

Question 9

alternatives

Answer 9

• same aim but acts as a substitute eg machine not available
  egs = treadmill - cross trainer
  squats - lunges
  barbell curl - preacher curl

Question 10

progressions

Answer 10

• more difficult exercises than originally planned
• free weights harder than machines
• dumbbell harder than barbell
  egs cross trainer - rower
  leg press - squat/lunge
  seated chest press - bench press