Unit 2 Flashcards
What is the reason for Spotting
Preventing injury, allows the lifter to get out of difficult situations, supports the client with the correct lifting technique
General considerations while spotting
Use more than one spotter for exercises, such as heavy back squats, or heavy bench press
Spotter should be aware of correct exercise technique
Spotter should know how many repetitions the client is attempting
Spotters should be attentive to the client in their technique at all times
If an accident occurs help should be summoned
Communication is both the responsibility of the spotter and the client
What type of exercise is require Spalding?
What exercise is require a spotter?
Overhead exercises, for example, shoulder press
Exercise with the bar on the back of the shoulders, for example, back squat
Exercise with the bar in the front of the shoulders, for example, Front squad
Over the face exercises, for example, dumbbell pullovers
Dumbbell exercises
What type of memberships are there?
Annual
Pay-as-you-go
Off-peak membership
Family membership
Corporate membership
No contract membership
Plus membership
What is the annual membership?
Minimum 12 month membership to access or facilities and services offered a standard
It would benefit customers to plan to attend regularly and is usually considered best value for money
What is the pay-as-you-go membership? 
Gives the customer the option of only paying for the fitness facility as and when they use them
Customers who cannot commit to regular attendance, may find this as a cheaper option
What is an off-peak membership?
Customers who use the facility during quiet period usually between 10 and 3:30 pm
This membership usually says people who are retired, work, unsociable, or part-time hours or unemployed
What is the family membership?
Fitness facilities offer memberships that provide additional services, such as kids, clubs, or sports coaching lessons
Best suited for families who wish to be active together without having to attend different activities at various locations
What is the corporate membership?
Some fitness facilities offer Local employers discounted membership if they’re employees do join
Local employees would benefit from a cheaper contract. Employers benefit from a healthier workforce. Increase productivity and reduce sick leave.
What is a no contract membership?
Fixed monthly payment with no minimum duration, so the customer can cancel at any time
Best suited for customers, not willing to commit to a 12 month contract, but it’s cheaper for regular access than a pay-as-you-go
What is plus membership?
Standard membership with additions to sports facilities, such as squash or tennis courts or additional add-on
Best suited for customers who want to make for use of everything episode he has offer
What is the core membership at PureGym?
Starts at 12.99 a month plus the joining fee.
Unrestricted 24/7 access
Book classes, eight days in advance
Multiple Jim access from £2
Bolt on available -priority, class booking, guest access, sports water, massage chairs
What is the off-peak membership a PureGym?
From £9.99 a month plus joining fee
Access limited to off-peak hours
Book classes, eight days in advance
What is the plus membership at PureGym?
From £18.99 a month plus joining fee
Unrestricted 24/7 access
Book classes, 14 days in advance
Multiple Jim access
Bring a guest four times a month
Freeze at no additional cost
Why is it important to exceed clients needs and provide excellent customer care
Customer loyalty
Increase sales and profit
More frequent sales as the customers attend more
Less money spent on attracting new customers
Fewer complaints
Positive company reputation
Improve employee morale and productivity as customers respond positively to them
Reduce staff grievances
Improved employee relationships
Reduced staff turnover
What is care?
C-consideration, always offering to help and upholding promises
A-active listening, listen to the customer and demonstrate by responding appropriately
R-responsiveness, deal with customer, queries, and complaints promptly
E-empath, be nonjudgement understanding of customers needs
Examples of going the extra mile in building rapport with customers
Contacting them to check on the progress with their exercise regime
Asking how they feel the day after session
Asking them about their program and whether they would like anything reviewed
Asking about their goals and whether they would like some help
Finding out information on their behalf were relevant
Letting them know about new services or products and offering free trial sessions
Getting to know them and meeting additional needs
Remembering their birthday
Describe a common customer journey
Enquiry
Show round
Signup
Screening
Consultation
Program an induction
Upsell
Follow-up consultation
Repeat follow-up consultation
What is the role of a fitness instructor?
Plays a key role in customer experience
Supports long-term behaviour change in clients
Conducts, preexercise, screening fitness, assessment, consultations, and inductions
Providing safe and effective demonstration of exercise and equipment
Planning safe and effective gym based exercise programs
ongoing support including supervision monitoring in program reviews
Walking the gym, floor to engage and build rapport with clients
Being responsible for health, safety and cleaning
What does a health assessment include?
Blood pressure
Heart rate
Height and weight
Body mass index
What does a fitness assessment include?
Flexibility assessments, for example, sit and reach test
Muscular assessment, for example, 1 minute push-up test
Cardiovascular assessment for example, 12 minute walk/run test 
Advantages of doing physical assessment
Baseline information can help program design and exercise selection
Allow the Instructor to gain specific information
Can you help identify medical
contraindications
Provide valid and reliable measurements
Allow for retesting to check for developments and changes
Disadvantages of physical assessment
Informed consent is required
Some assessments may pose risks
Sam assessment, maybe invasive or in sensitive
Time consuming
Instructor is, must be competent and qualified to conduct assessments
Pre-test advice for the client
Avoid eating a heavy meal, three hours before
Avoid excessive alcohol consumption, 24 hours prior N0 alcohol on day of the test
Avoid exercise or strenuous activity on the day of the test
Avoid smoking two hours before
Avoid caffeine, two hours before
Avoid using a sauna steam room or Jacuzzi two hours before
What are some reasons a physical Test should be stopped
Physical or verbal signs of severe fatigue
noticeable change and heart rhythm
Client request to stop
Excessive rise in blood pressure or significant drop
Shortness of breath, wheezing, leg cramps
What is the Cooper 12 minute run?
A popular running test for aerobic fitness in which participants attempt to cover as much distance as they can and 12 minutes
What is the three minute step test?
Anaerobic endurance and lower muscle endurance assessment
At the end of the three minutes, the participants sit down right away and count the heart rate recovery rate
What is the muscular strength test?
The ability to carry out work against resistance
The most common method of measuring strength is one rep max. The heaviest weight they can be lifted for single reputation on a given exercise.
However, this can be modified to 3 rep max, five rep max, eight rep max and 10 rep max
Some exercises, this can be used on include leg press, Deadlift , squat, variations, benchpress, latpulldown, seated row
What areas should be considered and implemented to help clients achieve long-term behavioural changes?
Education and realistic expectations
Decision balance sheet, pros and cons
Involving significant others
Increasing positive queues,rewards/
incentives
Identifying and addressing barriers
Reviewing realistic short, medium and long-term goals
Self monitoring and taking responsibility
Identifying the reasons for change
Why is education and realistic expectations important for clients to understand
One of the key reasons for non-adherence to excersise is high expectations not being met, particularly in the early stages of a new behaviour change
Reasons for exercising
Enjoyment
Health
Appearance
Social/fashion status
Rehabilitation
General fitness
General well-being
Sport specific fitness
What is a park Q form?
Simple health questionnaire
How to do a weight assessment
Calibrated scales
Client must remove shoes/heavy clothing
Retests must be completed at the same time (morning)
Better to do before client has had anything to eat/drink
How to do a height assessment
Client takes off shoes
Client stands tall and straight
Measure highest part of head
What is BMI
Standard measure used for Clinical obesity and predicting health risks
Not reliable for strength athletes/bodybuilders (2% of the population)
Takes into account height + weight
What are the BMI scales?
Underweight
Normal
Obesity, mild class one
Obesity, moderate class, two
Obesity, morbid class three
What are the BMI scales?
Underweight
Normal
Obesity, mild class one
Obesity, moderate class, two
Obesity, morbid class three
BMI scale rating
BMI 18.5< is underweight
BMI 30> is class 1 obesity
Resting heart rate (bpm)
Endurance athletes can range between 25-40 bpm
Older/sedentary people can exceed 100 bpm
How to test for resting heart rate
- Find the carotid pulse just below the jaw
- Count the number of beats for 1 minute
Resting heart rates over 100 should be referred to a gp
What is blood pressure and to measure it
Measure of the force applied to the arteries as blood flows threw them
Measured in millimetres of mercury (mmhg)
Optimal is 120/80 these numbers represent systolic/diastolic pressure
Systolic-during the heartbeat
Diastolic-time in between heartbeats
To measure
1.clients should be seated
2. Rest for 5 minutes before measuring
3. Arm should be at the level of the chest
4 use a digital blood pressure monitor on the left arm and record the measurement 
If I’m hypertension crisis must go to doctor immediately 180/120
What are contraindications to excersise?
Identification of medical conditions that would necessitate medical clearance or a referral to the appropriate medical professional before beginning any physical activity 
‘Medical referral
Blood pressure 160/180
BMI 30> (dietician/GP)
Answer yes to any answer on the Par Q form
Undiagnosed signs/symptoms
Injuries (strains ect) GP
Age 69+ new to exercise
Combined risk factors (sedentary lifestyle, smoking, stress, family history)
Instructor/client doubt
Risk stratification pyramid
Lowest-
apparently healthy: level 2 instructor
Low risk: advanced instructor
Moderate/medium risk:GP
High risk: clinical specialist
What is the difference between open and close questioning?
Open questioning allows the client to elaborate on an answer
Close questioning is useful for confirmation of answers
What are the three types of goals?
Outcome goals
Performance goals
Process goals
What are outcome goals
Externally reference and focuses on the end outcome
Usually competing against other people such as bodybuilding competitions
For example, winning a three day event
What are performance goals
Self referenced and the focus is on the end outcome-competing against yourself
For example, getting a personal best in a 5K
What are process goals
Focuses on the behaviours or actions needed to achieve larger goals
For example, going to sleep, one hour earlier each night 
Why does a go have to be specific?
It runs the risk of being too vague to achieve
