Exercise and Fitness Instruction

Know about planning exercise and fitness sessions and programmes.

Learning Outcome 1: Indicative Content 

The principles to be considered when planning an exercise programme and individual fitness sessions include:

FITT Principle

Frequency –how often to train

Intensity – how hard to train

Type – which methods of training to use

Time – how long to train

A successful training programme needs to meet individual needs:

Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.

Overload - fitness can only be improved by training more than you normally do. You must work hard.

Progression – start slowly and gradually increase the amount of exercise and keep overloading.

Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.

Health and safety considerations when planning fitness sessionsEnsure risk assessment forms completed for the session and environment

• Up-to-date maintenance and service records maintained of the equipment using
• PAR-Q (physical activity readiness questionnaire) has been completed
• Effective warm up and cool down to suit the individuals needs
• Effective exercises programmed for the individuals needs

Personal factors to be considered and influences in programme design

• PAR-Q/medical history/medical issues
• exercise history
• motives
• barriers
• current physical activity level;
• goals (short and long term)
• age

The above factors will influence the FITT principle of the programme design, for example those with a lower fitness level would work at a lower intensity

Assessment Criteria

• 1.1
  Outline the principles to be considered when planning an exercise programme and individual fitness sessions.
  
• 1.2
  Describe the health and safety considerations to be taken into account when planning fitness sessions.
  
• 1.3
  Outline the personal factors to be considered when planning exercise and fitness programmes for individuals, and the way in which each factor influences the design and content of an individual’s programme.

Be able to design exercise and fitness programmes.

Learning Outcome 2: Indicative Content 

Different types of clients can include varied ability, individuals, groups, specific groups (elderly, children, obese)

Structure of the exercise programme: 

• introduction to the session;
• warm-up;
• intensity, e.g. max heart rate, training zones, Rating of Perceived Exertion – RPE);
• main component (duration, activities, exercise)
• cool down

Give explanations of one of the programmes to show full understanding.

Assessment Criteria

• 2.1
  Produce exercise programmes for different types of client, which meet their specific needs.
  

Be able to lead aspects of fitness sessions.

Learning Outcome 3: Indicative Content 

Deliver an exercise session:

• introduction to the session;
• instruction delivery (communication, technique correction, correct body alignment, modification of exercises, observation, motivation, rapport with clients);
• end of the session, e.g. feedback, checking and setting down equipment.

Assessment Criteria

• 3.1
  Lead elements of fitness sessions designed to improve different specific aspects of fitness (e.g. resistance, cardiovascular and circuit training).
  
• 3.2
  Demonstrate appropriate motivation and communication skills when leading activity.
• 3.3
  Provide explanations to participants of the specific fitness benefits of activities.

Be able to assess a fitness session.

Learning Outcome 4: Indicative Content

Review of performance:

• was the session and exercise fit for purpose?


• was client’s progression tracked?


• was session adapted and/or activities modified as appropriate?


• was the session delivered effectively in terms of communication, technique correction, correct body alignment, modification of exercises, observation, motivation, rapport with clients?


• what aspects of performance could be improved?

Assessment Criteria

• 4.1
  Outline aspects of a fitness session that worked well
• 4.2
  Outline improvements needed.