Client Induction and Fitness Programming Session 6 Client

Client Induction and Fitness Programming Session 6

• Client Induction • • • Including a thorough induction to your venue Venue Safety protocols Machines Equipment other

• Including a thorough induction to your venue • Sign in/out procedure – Forgot your membership card? • Change rooms – Toilets – Showers – Lockers

• Venue specific protocols • Towels for all workout • Water bottle compolusory • Class arrival time – 10 min prior – First in-best served

• Venue Safety • Evacuation protocol – Where it can be found • All medical emergency forms are kept on file – Seek medical assistance?

• Venue Equipment induction • This is a great opportunity to provide a thorough induction to the equipment your client will be using • Key tip-Talk program progression, everyone has a starting point based on their fitness testing results – Beg-Int-Adv

• Be descriptive and ensure you use the right coaching points to describe each piece of equipment • Why we use it • How we use it

Cardio machines • • • Treadmill Eliptical Stepper Rowing Maching Bike-Horizontal/Vertical etc

Floor Machines • Chest related • Back related • Leg related

• Arm / Shoulder related • Cable machines

General Equipment • Barbells • Dumbells • Fit balls

Other • Medicine balls • Boxing pads/gloves • Bag • Speedball • Foam roller

• Other • Create a list of pieces your gym might have?

Fitness equipment arrangement • - Considerations: safety people flow ease of use industry recommendations, guidelines and regulations.

Equipment maintenance • - Correct maintenance achieves: safety ethical practice lower injury rate more equipment available decreased legal costs decreased insurance premiums.

Equipment inventory

Maintenance logs

Maintenance schedules and checklists • • Building and environment Resistance equipment Cardiovascular equipment Other fitness equipment.

Resistance training equipment • Constant resistance • Variable resistance • Accommodating resistance.

Important notes to remember • Client Induction is the first impression they get of your facility, make it a positive one • Ensure you explain all important pieces of equipment that your client might use ongoing • Equipment maintenance

Fitness Programming Some barriers to physical activity • Lack of discipline • Lack of time • Feeling uncomfortable (physically and socially) • Lack of motivation • Boredom • Tiredness

• Fitness Progamming • Where to start • What to consider • Keeping your client progressing

Principles of fitness program design • Utilise the FITT formula: • • Frequency Intensity Type Time

• Intensity – The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session. – Like the first FITT principle - frequency - there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining. – Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training

• Frequency – Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise. – The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur

• Type – The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response – Cardio Respiratory Training Using the FITT principle, the best type of exercise to tax or improve the cardiovascular system should be continuous in nature and make use of large muscle groups. Examples include running, walking, swimming, dancing, cycling, aerobics classes, circuit training, cycling etc – Resistance Training (Strength or Muscular Endurance) – This is fairly obvious too. The best form of exercise to stress the neuromuscular system is resistance training. But resistance training does not neccessarily mean lifting weights. Resistance bands could be used as an alternative or perhaps a circuit training session that only incorporates bodyweight exercises

• Time – The final component in the FITT principle of training is time - or how long you should be exercising for. Is longer better? – Cardio Respiratory Training Individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20 -30 minutes. This can increase to as much as 45 -60 minutes as fitness levels increase. – Beyond the 45 -60 minute mark there are diminished returns. For all that extra effort, the associated benefits are minimal. – Resistance Training (Strength or Muscular Endurance) – The common consensus for the duration of resistance training session is no longer than 45 -60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 - 30 minutes.

• Program types might include: • Flexibility • Muscular endurance • Cardiorespiratory endurance – The guidelines for cardiorespiratory training (also called aerobic conditioning) is a minimum of three sessions per week and ideally five or six sessions per week. – Experts suggest that little or no benefit is attained over and above this amount. Of course athletes often fall outside the suggested guidelines but even elite performers must give themselves time to rest. • Strength – The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3 -4 days a week with a day's rest between sessions

• Program phases: • preparation – Week 1 -Week 12 • conditioning • recovery • adaptation

Health-related components of fitness

Fundamental principles of program design • Specificity • Related to outcomes of the client

• Overload • In order to make gains in an individual program, we need to increase our clients load

• Progression • Following on from overload, progression allows our clients to

• Detraining • The outcome is much different for new exercisers. Another study followed new exercisers as they began a training program and then stopped exercise. Researchers had sedentary individuals start a bicycle fitness program for two months. During those eight weeks, the exercisers made dramatic cardiovascular improvements and boosted their aerobic capacity substantially. At eight weeks, they quit exercising for the next two months. They were tested again and were found to have lost all of their aerobic gains and returned to their original fitness levels.

• Individuality • Fast twitch/Slow Twitch • Suitability to training

Types of flexibility training • Static – Warm up/warm down • Dynamic – More effective when body is warmed up • Ballistic • Proprioceptive neuromuscular facilitation (PNF).

Flexibility training

Warm-up • Prepares the body and mind for what is to follow • Usually around 10− 15 minutes of a one hour session, but varies • Gradual increase in heart rate for cardiovascular training.

Cool-down • Gradual return of body as close to resting state as possible • Length of time varies depending on intensity and duration of workout • Can help to prevent/minimise risk of dizziness.

Cardiorespiratory training • • Improves VO 2 max Reduces maximal and resting heart rates Increases stroke volume Reduces body fat Increases HDL levels Improves glucose metabolism Improves transport and use of oxygen.

Cardiorespiratory training • Beginners and unfit may start with as little as 10 minutes of training • Progress gradually to 20− 60 minutes of training per session • Detraining can occur within 14 days of ceasing training.

Starting intensities • Beginner with low fitness <60% max heart rate • Beginner with average fitness 60− 70% max heart rate • Aerobically trained 70− 85% max heart rate.

Resistance training • Muscular strength • Muscular endurance—static and dynamic • Not possible to completely train one aspect without the other benefitting somewhat.

Benefits of resistance training (continued) • Alter body composition • Reduced the risk of osteoporosis • Improved self image.

4 Rs of resistance overload • • Repetitions Resistance Rate Rest • Use the following table as a guide

Resistance programming

• Pair activity • Begin constructing your own program for each other based on the information you have just gone through.

• In Pairs • Go through the entire process we have just covered in the last 2 sessions • Induct a client to this environment