Level 2 Certificate in Fitness Instructing Gym Session

Level 2 Certificate in Fitness Instructing: Gym

Session 2: Planning Gym Programmes

Learning outcomes By the end of this section, Learners will be able to: • Understand how to plan gym-based exercise with clients • Explain why it is important to agree goals and objectives with clients • Identify a range of exercises for individual clients to develop: – cardiovascular fitness – muscular fitness – flexibility – motor skills • Identify a range of cardiovascular and resistance machines, and their uses

Just a reminder…. Client information will effect: • • • The type of exercise – Weight-bearing – Non-weight-bearing, e. g. water, seated – Components of fitness selected, e. g. cardio, flexibility, muscular The level of instructor required – Level 2 fitness instructor – Exercise specialisms, e. g. Pilates, aqua – Exercise referral or specialist level 4 The frequency and duration of exercise Session structure – Duration and intensity of each component The intensity of exercise – Repetitions – Resistance – Rate – Range of motion

Goal setting

Goals for fitness activity may include: • Get fitter Question: • Lose weight • Tone up Can you remember the goal setting formula? • Increase muscle size • Run a 10 k race • Be more active • Get healthier • Meet new friends • Improve posture Question: Can you remember the purpose of using this formula?

Goal-setting formula: SMART goals • Specific • Measurable • Achievable • Realistic and relevant • Time –framed

Purpose of agreeing goals: • To maximise effectiveness of their programme. • To maximise safety of their programme. • To eliminate and minimise any potential risks. • To ensure exercise selection is based on client goals, objectives and preferences. • To maximise their enjoyment and commitment. • To ensure goals are SMART. • To assist future longer term planning and developments. • To promote their long term adherence. • To ensure style of working is centred around client needs.

Programme Design

Programme design At the end of consultation the instructor and client should review the objectives (reasons for exercise) and agree SMART goals ensuring that they: • Align with client needs and potential • Agree with accepted good industry practice • Match the client’s level of competence The risks inherent in any exercise programme can be limited by: • • Using accepted, good exercise technique Working within the instructor’s own‘scope of practice’

Exercise session structure Main workout. . p u he t To train specific components of fitness m re r a pa W To e dy r p bo Intensity curve / gradient Co To ol do to retu no rn wn n- th sta exe e b. te rci ody se

Component of fitness Cardiovascular fitness Exercises Body weight exercises Cardiovascular machines Muscular fitness Flexibility Motor skills Group exercise Body weight exercises Fixed-resistance machine exercises Free weight exercises Manual resistance Cable machines Water-based resistance exercises Developmental stretching. Group exercise, e. g. yoga, Specific exercises for each skill-related component, e. g. balance, co-ordination

CV Training: Cardiovascular fitness • What is it? • Why do we need it? • What are the FITT guidelines for training?

How do we train cardiovascular fitness? Frequency Three to five days a week. Intensity Moderate to vigorous intensity. Moderate: 50 -65% of MHR or 12 -14 RPE. Vigorous: 65 -90% of MHR or 15 -18 RPE. Time 20 -30 minutes or up 60 minutes of continuous or intermittent activity. Moderate intensity: 30 minutes, which can be accumulated Vigorous intensity: 20 minutes sustained. Considerations Untrained or deconditioned individuals will need to work towards these recommendations

Training approaches There a variety of training approaches which may be utilised to meet different objectives. These include: 1. Long slow duration training. 2. Interval training. 3. Fartlek training. Each approach can be applied to a variety of modes of training to best meet client needs.

Long slow duration training Prolonged, steady state training Based upon intensity and not speed Training method guidelines: • • Maintain exercise for extended periods of time (10 minutes +) Perform at moderate to low intensities (50 -70% MHR) Traditionally forms the majority of training for endurance-based sports such as the marathon Often used to lay a foundation of cardiovascular fitness

Interval training Structured periods of exercise with interspersed recovery. Prolonged total periods of higher intensity exercise are achievable using this method. Ensures both aerobic and lactate energy systems are trained. When prescribing an interval programme consider: • • • Work interval intensity Work interval duration Recovery time and intensity between work intervals Total number of recovery periods

Interval training example Periods of work

Fartlek training Fartlek is a Swedish term meaning ‘speed play’ It is considered an unstructured form of interval training Total amount of work is performed is generally around 30 -40 minutes during which the intensity is changed randomly In the gym the trainer can randomly apply changes of intensity and duration When outdoors, random markers such as trees, signs, lamp posts etc. can be used to dictate intensity change and length

Programming for aerobic training Use the FITT principles to record cardiovascular programming: • Frequency - the number of times a week • Intensity - expressed as %HR max and/or RPE • Time - the length of the total training session • Type: the mode of training and training approach • Approach: LSD, interval or Fartlek • Mode: CV machine(s) used NB: The specific work and rest ratios will need to be detailed within an interval session

Muscular fitness • What is it? • Why do we need it? • What are the FITT guidelines for training?

Muscular fitness Frequency Two-three days a week for each major muscle group. Non-consecutive days. 48 hours rest between sessions for any specific muscle group. Intensity Resistance • 40 -50% of 1 RM for older adults or sedentary adults. • 60 -70% of 1 RM for beginners. • > 80% of 1 RM for experienced. Repetitions • 8 -12 repetitions. • 10 -15 repetitions for beginners. • 15 -20 repetitions for endurance. Sets • Single sets effective for beginners or older adults. • 2 -4 sets for adults. • < 2 sets is effective for endurance. Rest • Intervals or 2 -3 minutes between sets. Time • No specific time recommended.

Muscular fitness programming Three primary types of muscular fitness training • • • Muscular endurance Muscular hypertrophy Muscular strength To achieve each set objective the programme planning and exercise prescription will be different

Training goal Intensity Load as % of 1 RM Strength High Hypertrophy Moderate Endurance Low >85% of 1 RM 67 -85% of 1 RM <67% of 1 RM Repetitions 1 -5 repetitions per set 6 -12 repetitions per set 12+ repetitions per set Recovery time between sets 3 -5 minutes’ rest between sets 1 -2 minutes’ rest between sets 30 -60 seconds’ rest between sets Sets per exercise 2 -6 sets per exercise 3 -6 sets per exercise 2 -3 sets per exercise Frequency per muscle group 1 -2 per week per muscle group 2 -3 per week per muscle group Baechle and Earle, 2000

Basic programming rules The exercises selected and the order in which these exercises are performed can profoundly influence the effectiveness of a workout Key resistance training programme design rules include: • Promote muscular balance • Train large muscle groups earlier • Complex / high skill exercises earlier • Synergists and fixators later

Resistance exercise variables Variables that can be utilized to progress or regress an exercise programme include: • • • Number of exercises Number of sets Target repetition range Recovery periods between sets Equipment used Movement speed Exercise selection Stable to unstable Simple to complex Workout frequency Split routines

Considerations Beginner or newcomer More advanced • • • Fewer exercises Single or less sets Lower repetition range Lower resistance 2 -3 days a week Body weight or fixed resistance Controlled speed Movement speed • Exercise selection • • More exercises Complex exercises More sets Greater resistance on repetitions (depending on goals) More complex exercises Free weights Increased workout frequency Split routines

Beginner clients – endurance training Considerations may include: • Poor technique / motor skills • Lack of muscular strength and endurance • Poor aerobic conditioning • Low tissue tolerance • Weak connective tissue • Poor posture and / or core strength The programme plan must take into account some or all of these concerns to meet the individual’s needs

Training status Beginner Frequency guidelines 2 -3 Intermediate 3 -4 Advanced Baechle and Earle, 2000. 4 -7 Example system and training approach Single set or circuit weight training. Whole body approach. Fewer repetitions (8 -12). Multiple set. Repetitions and resistance varied to achieve specific fitness goals. Split routine (different muscles trained on different days of the week), with advanced training systems. Repetitions and resistance varied to achieve specific fitness goals.

Approaches Circuit weight training • Performing a series of resistance exercises consecutively with little rest between exercises (15 to 30 seconds). • Traditionally used for muscular endurance training • 10 to 15 repetitions using a relatively light resistance ( 40 -60% of 1 RM). Example: 15 repetitions of each: 1. Chest press 2. Seated row 3. Leg press 4. Abdominal curl 5. Back extension 6. Calf raise 7. Shoulder press 8. Deadlift Question: What do you think may be the advantages and disadvantages of this approach?

Approaches Multiple-set systems • Traditional approach used in many gyms. • Performing a number of sets of the same exercise with rest between sets. E. g. (3 x 10) or (5 x 5) • The intensity and volume can be manipulated by varying the load (% of 1 RM) and the number of sets performed per exercise. • Highly versatile and can be used to work towards any of the fundamental resistance-based training objectives (i. e. endurance, hypertrophy, strength). Example: 1. Chest press 3 x 10 2. Leg extension 3 x 10 3. Lat pull down 3 x 10 4. Shoulder press 3 x 10 5. Squat 3 x 10 6. Abdominal curl machine 3 x 15 7. Leg curl 3 x 10 8. Back extension machine 3 x 15 Question: What do you think may be the advantages and disadvantages of this approach?

Approaches Antagonistic muscle pair supersets • Perform two exercises back-to-back that involve antagonistic muscle pairs • Allows a significant load to be placed on the target muscle • Antagonist recovers while the agonist is working and vice versa. • Allows more intensity to be utilised as each set • Useful for clients with limited time • Can complete workout in less time. • Higher training density leads to greater perceived intensity and fatigue. Example: 2 x 15 of each supersetting 1. Lat pull down- chest press 2. Leg extension – leg curl 3. Biceps curl – tricep extension 4. Abdominal curl – back extension Question: What do you think may be the advantages and disadvantages of this approach?

Hypertrophy programme design A more intense form of muscular training. Requires a solid training foundation if injuries are to be avoided. Strength endurance training These training parameters can help for a short period to bridge the gap between endurance and hypertrophy training. • • • Frequency Intensity Sets Reps Rest 1 -2 per muscle per week 67 -85% 1 RM 2 -4 sets 6 -12 reps 1 -2 mins rest

Hypertrophy programme design

Hypertrophy Split routines Hypertrophy training dictates an increase in the number of training sessions per week The use of split routines is common to allow training to continue for certain body parts while others are provided recovery time 2 way split: Upper Body / Lower Body 3 way split: Push exercises / Pull exercises / Legs

Flexibility • What is it? • Why do we need it? • What are the FITT guidelines for training?

Flexibility programme design Flexibility is an essential part of every exercise programme that should include all targeted muscle groups. There are 2 primary types of stretching that can be applied to an exercise programme: 1. Dynamic stretching 2. Static stretching a) Maintenance b) Developmental

Dynamic stretching Dynamic stretches mimic the type of movements that are likely to be performed during the exercise session to follow. These movements serve as both physical and mental preparation.

Static stretching Maintenance stretching is typically performed after exercise to help return muscle tissue, that has shortened during exercise, back to its pre-exercise length Developmental stretching can be applied to warm muscles to increase the length of chronically shortened muscle tissue The muscle tissue is developed through several stages of static hold at increasingly greater ranges of movement

Variables • Dynamic or static • Balance or level of support (e. g. floor, wall) • Range of motion • Number of stretches • Complexity of positions • Compound or isolation stretches • Length of hold • Maintenance or developmental

Learning outcomes You have completed this section. Can you now? : • Understand how to plan gym-based exercise with clients • Explain why it is important to agree goals and objectives with clients • Identify a range of exercises for individual clients to develop: – – cardiovascular fitness muscular fitness flexibility motor skills • Identify a range of cardiovascular and resistance machines, and their uses