Level 2 Course notes to become a Personal Trainer

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This is the plan of action and also some lesson guide powerpoint for the Reps Level 2 Fitness Instructors course. Find our more at www.fasterglobal.com where we have more resources to make you the best trainer you possibly can be.
Level 2 is the basic requirement and this is just some of the revision notes.

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Level 2 Course notes to become a Personal Trainer

  1. 1. Level 2 - Gym Instructor Course By Faster Health and Fitness
  2. 2. Course Guide/Introduction A guide to the course material
  3. 3. Your Course Guide -  Course Introduction -  Components of Fitness -  Health Benefits -  Skeleton System 1 (Bones) -  Skeleton System 2 (Joints) -  Exercise Selection -  Muscular System -  Neuromuscular System -  Muscle System Research -  Nervous System Research
  4. 4. Your Course Guide -  Skeletal Muscles -  Resistance Training Exercises Practical -  Muscle Action Workshop -  Respiratory System -  Circulatory System -  CV System Task -  Energy System -  Energy System Practical -  Exercise Experience Log
  5. 5. Your Course Guide -  Nervous System -  CV Task -  Instructing Physical Activity; Formative Assessment -  Instruction Practical 1 -  Effects of Exercise -  Monitoring Exercise Intensity Theory and Practical -  Health and Safety -  Emergency Procedures -  Safeguarding Children -  Control Risk
  6. 6. Your Course Guide -  Control Risk Practical -  H&S Worksheet -  Instruction Practical -  CV and flexibility -  Principles of Programme Design -  Spotting Technique and Free Weights Practical -  Healthy Eating -  Prepare and Conclude Session -  Exercise Contraindications -  Special Populations Considerations
  7. 7. Your Course Guide -  Gym Practical -  Principles of Exercise Preperation -  Principles of Exercise Practical -  Barriers to Exercise -  Supporting Clients -  Working Relationships -  Customer Service -  Supporting Client Practical -  Relationships Practical -  Supporting Clients (S.M.A.R.T. Goals)
  8. 8. Your Course Guide -  Collecting Information -  Consultation -  Aerobic Planning -  Muscular Fitness Planning -  Planning Requirements -  Flexibility and Circuits -  Planning Practical -  Instructing Practical -  Planning Circuits
  9. 9. Your Course Guide Assessment Day -  Take partner through the programme you have prepared for your client -  A&P Exam (Externally Set) -  Practical Assessment Brief -  Practical Assessment
  10. 10. 28 Tasks to Success A guide to completing the course material
  11. 11. Your Course 29 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support Task 1 Introduction to the Course Complete P4 LAP – Assessment Plan during Skype call. Download and complete FASTER Policies Agreement, sign both, scan and send to assessor at info@fasterglobal.com Film an introduction to you and what you do and email it to info@fasterglobal.com Skype tutorial: Introduction to the course; Course structure; Assignments; Assessments; LAP Task 2 Anatomy and Physiology for Exercise Complete P6-8 Unit 2 & 5 – Client Interview using your selected client. Also, get client to sign PAR-Q P29-30. Sign, scan and send to assessor at info@fasterglobal.com by close Task 5 Written posts and answers to questions on Website Chat and Email Task 3 Know How to Support Clients Who Take Part in Exercise and Physical Activity Written posts and answers to questions on Website Chat and Email Task 4 Anatomy and Physiology for Exercise Written posts and answers to questions on Website Chat and Email Task 5 Know How to Support Clients Who Take Part in Exercise and Physical Activity Written posts and answers to questions on Website Chat and Email Task 6 Anatomy and Physiology for Exercise Complete P10-12 Unit 2 Additional Questions. Sign, scan and send to assessor at info@fasterglobal.com by close Task 7 Written posts and answers to questions on Website Chat and Email Task 7 REST! REST! REST!
  12. 12. Your Course 29 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support Task 8 Anatomy and Physiology for Exercise Skype Tutorial – student revision requests, progress update Task 9 Planning Gym-Based Exercise Complete P22-26, Unit 5 Planning Gym Based Exercise Worksheet. Sign, scan and send to assessor at info@fasterglobal.com by close Task 11 Written posts and answers to questions on Website Chat and Email Task 10 Anatomy and Physiology for Exercise Written posts and answers to questions on Website Chat and Email Task 11 Planning Gym-Based Exercise Written posts and answers to questions on Website Chat and Email Task 12 Anatomy and Physiology for Exercise Complete P27-28, Unit 5 Planning Gym-Based Exercise Worksheet. Sign, scan and send to assessor at info@fasterglobal.com by close Task 13 Written posts and answers to questions on Website Chat and Email Task 13 Planning Gym-Based Exercise Written posts and answers to questions on Website Chat and Email Task 14 REST! Do Mock Unit 1 Exam. Mark yourself REST! REST!
  13. 13. Your Course 29 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support Task 15 Anatomy and Physiology for Exercise Complete P32-38 Unit 5 Planning Gym Based Exercise Programme Card and Session Plan. Sign, scan and send to assessor at info@fasterglobal.com by close of task 20 Email formative (practice) videos to info@fasterglobal.com showing you inducting a client on 1 type of cardiovascular equipment, 1 resistance machine lift, 1 free weight lift. Alternatively this can be witnessed live on our practice day. Skype Tutorial – student revision requests, progress update Task 16 (Book in your live day of practice!) Instructing Gym-Based Exercise Written posts and answers to questions on Website Chat and Email Task 17 Principles of Exercise, Fitness and Health Written posts and answers to questions on Website Chat and Email Task 18 Instructing Gym-Based Exercise Written posts and answers to questions on Website Chat and Email Task 19 Principles of Exercise, Fitness and Health Written posts and answers to questions on Website Chat and Email Task 20 Instructing Gym-Based Exercise Written posts and answers to questions on Website Chat and Email Task 21 REST! Do Mock Unit 4 Exam. Mark yourself REST! REST!
  14. 14. Your Course 29 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support Task 22 Health Safety and Welfare in a Fitness Environment Complete P14-20 Unit 3 Health, Safety and Welfare in a Fitness Environment Worksheet. Sign, scan and send to assessor at fastercourses@lifecare- health.co.uk by close Day 23 Post formative (practice) videos on Facebook showing you inducting a client on 1 free weight lift and 2 bodyweight exercises. Then sign P43 in LAP, scan and send to assessor at fastercourses@lifecare- health.co.uk by close Day 25 Skype Tutorial – student revision requests, progress update Task 23 Health Safety and Welfare in a Fitness Environment Written posts and answers to questions on Facebook Task 24 Instructing Gym-Based Exercise Familiarise yourself closely with P39 Unit 6 Instructing Gym- Based Exercise Observed Summative Assessment. These are the criteria against which you will be assessed in the practical exam Written posts and answers to questions on Facebook Task 25 Principles of Exercise, Fitness and Health Written posts and answers to questions on Facebook Task 26 Anatomy and Physiology for Exercise Do mock exam for Unit 1 Anatomy and Physiology for Exercise. Mark it and work on weaker areas Written posts and answers to questions on Facebook Task 27 Principles of Exercise, Fitness and Health Do mock exam for Unit 4 Principles of Exercise, Fitness and Health. Mark it and work on weaker areas Written posts and answers to questions on Facebook Task 28 (Live Assessment Day) Bring LAP P32-42 with you Theory Exam: Unit 1 & Unit 4 Practical: 60 minute gym Sign docs LAP P32-42
  15. 15. Components of Fitness What is Fitness?
  16. 16. By the end of this lesson you will be able to complete the following. 1.Define the components of health related fitness 2.Define the components of skill related fitness 3. Identify the factors that affect health and skill related fitness
  17. 17. The five components of Health Related Fitness -  Physical Fitness -  Mental and Emotional Fitness -  Medical -  Nutritional -  Social
  18. 18. Components of Physical Fitness -  Built around Energy Systems -  Built around Physical Make-Up -  Built around Skill Levels
  19. 19. Components of Skill Related Fitness -  Speed -  Power -  Reaction Time -  Co-ordination -  Balance -  Agility
  20. 20. Components of Crossfit Fitness -  Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen. -  Stamina – The ability of body systems to process, deliver, store, and utilize energy. -  Strength – The ability of a muscular unit, or combination of muscular units, to apply force. -  Flexibility – The ability to maximize the range of motion at a given joint. -  Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. -  Speed – The ability to minimize the time cycle of a repeated movement. -  Coordination – The ability to combine several distinct movement patterns into a singular distinct movement. -  Agility – The ability to minimize transition time from one movement pattern to another. -  Balance – The ability to control the placement of the bodies center of gravity in relation to its support base. -  Accuracy – The ability to control movement in a given direction or at a given intensity.
  21. 21. Functional Fitness (True Fitness) “The ability to do what you have to do each day, and everyday that you need to do it!”
  22. 22. Influences on Fitness -  Age (grow, perform, maintain, decline) -  Gender (hormones and physical potential) -  Physical Disability -  Physique Body Type (DNA!) Ectomorphy (Slim) — Mesomorph (Muscle) —- Endomorphy (Fat)
  23. 23. Changeable Factors on Fitness -  Diet -  Activity Levels -  Illness and Fatigue -  Drugs -  Stress -  Environment
  24. 24. The Benefits of Fitness Why get and stay fit?
  25. 25. Potential Health Long term Health Effects of Fitness At the end of this module you will be able to understand the health benefits of exercise. Including the effect of exercise on the following - Coronary Heart Disease Some Cancers Type 2 Diabetes Hypertension Obesity Osteoporosis
  26. 26. Potential Health Long term Health Effects of Fitness Overall Mortality - Active and healthy individuals appear to have a greater chance of living longer Cardiovascular Diseases - Regular activity combined with a healthy lifestyle has shown to decrease the risks of cardiovascular disease Cancer - Exercise and a Healthy diet have been shown to reduce the chances of cancer. Also exercising when trying to fight cancer has been demonstrated to help some people too Osteoarthritis - Exercise has been shown to help prevent osteoarthritis especially when used specifically after an injury Osteoporosis - Bone density has shown improvement in adults who have participated in weight bearing exercise
  27. 27. Potential Long-term Health Effects of Fitness Falling - Having the skills and co-ordination to retain balance and recover from slips are associated with exercise practice Obesity - Increased exercise levels, alongside a good diet have been shown to reduce obesity. Type II Diabetes - Aerobic exercise specifically, improves the insulin sensitivity of muscles and so reduces the effect of type II diabetes Mental Health - Regular exercise and fitness levels have been shown to help some forms of mental health, such as self-esteem and depression Quality of Life - Regular activity improves the function of people to allow them to enjoy activities of daily life
  28. 28. The Skeletal System “Dem bones Dem Bones”
  29. 29. The Skeletal System You will learn the following in this module - -  Functions of the skeletal system -  Bones and systems of the skeletal system -  Bone classification -  Long bone structure and its development -  Spinal curvature and posture types -  Skeletal system connective tissue types
  30. 30. The Skeletal System You will learn the following in this module – -  Joint classification -  Synovial joint structure -  Synovial joint types and their range of motion -  Joint movement potential and joint actions -  Short and long term effects of exercise on the skeletal system
  31. 31. The Skeletal System Connective tissue becomes bone - about 206 of them!
  32. 32. The Skeletal System Pelvis
  33. 33. The Skeletal System Foot Hand
  34. 34. The Skeletal System Functions of the Skeleton - More than just a bone! Framework - Gives the body shape Protection - The ribs protect vital organs Locomotion - Acts as levers, plus shaped to assist motion Attachment Sites - for muscles and ligaments Production – red, white blood cells and platelets Storage - Calcium, Phosphorus and Triglycerides
  35. 35. The Skeletal System Classification of the Skeleton
  36. 36. The Skeletal System Long Bones - Longer than wide, act as levers
  37. 37. The Skeletal System Short Bones - long as they are wide, strong and light
  38. 38. The Skeletal System Flat Bones - thin bones wedged between layers
  39. 39. The Skeletal System Irregular Bones - Complex Shapes than other bones
  40. 40. The Skeletal System Sesamoid Bones - develop in tendons to help joint motion
  41. 41. The Skeletal System The Anatomy and Functions of a Long Bone Epiphysis EpiphysisDiaphysis Articular Hyaline Cartilage Articular Hyaline Cartilage Periosteum Medullary Cavity Spongy Bone (Cancellous) Spongy Bone (Cancellous) Growth Plate (Epiphyseal)
  42. 42. The Skeletal System The Anatomy and Functions of a Long Bone
  43. 43. The Skeletal System Growing a Bone (make your own jokes!)
  44. 44. The Skeletal System
  45. 45. The Skeletal System Call the spine use 7-12-5-5-4 ask for Mr Vertebrae! Cervical - 7 Thoracic - 12 Lumbar - 5 Sacrum - 5 Coccygeal - 4 Both Coccygeal and Sacrum are fused vertebrae
  46. 46. The Skeletal System Off neutral postures of the spine Neutral Spine bends in all the right places Hyper Lordosis bends too much at the lumbar Hyper Kyphosis bends too much at the thoracic Scoliosis bends left and right OR just left or right
  47. 47. The Skeletal System Connective Tissue
  48. 48. The Skeletal System Connective Tissue
  49. 49. The Skeletal System Connective Tissue
  50. 50. The Skeletal System Terminology - Anterior and Posterior Anterior; In front of the midline Posterior; Behind the midline
  51. 51. The Skeletal System Terminology Medial; Towards the midline Lateral; Away from the midline Sub - Underneath
  52. 52. The Skeletal System Terminology Superior; Top of the structure Inferior; Bottom of the structure
  53. 53. The Skeletal System Three Types of Joint Classification
  54. 54. The Skeletal System Six types of Synovial Joint – (1) Ball and Socket
  55. 55. The Skeletal System Six Types of Synovial Joint – (2) Hinge
  56. 56. The Skeletal System Six Types of Synovial Joint – (3) Pivot
  57. 57. The Skeletal System Six Types of Synovial Joint – (4) Saddle
  58. 58. The Skeletal System Six Types of Synovial Joint – (5) Gliding
  59. 59. The Skeletal System Six Types of Synovial Joint – (6) Ellipsoid
  60. 60. The Skeletal System Describing joint Motions!
  61. 61. The Skeletal System Describing Joint Motions - Flexion
  62. 62. The Skeletal System Describing Joint Motions - Hip Extension
  63. 63. The Skeletal System Describing Joint Motions - Internal Rotation
  64. 64. The Skeletal System Describing Joint Motions - Hip External Rotation
  65. 65. The Skeletal System Describing Joint Motions - Hip Abduction
  66. 66. The Skeletal System Describing Joint Motions - Hip Adduction
  67. 67. The Skeletal System Describing Joint Motions - Horizontal Flexion (shoulder)
  68. 68. The Skeletal System Describing Joint Motions - Horizontal Extension (shoulder)
  69. 69. The Skeletal System Describing Joint Motions - Lateral Flexion (Spine)
  70. 70. The Skeletal System Describing Joint Motions - Rotation (Spine)
  71. 71. The Skeletal System Describing Joint Motions - Shoulder Girdle Motions Elevation Depression Protraction Retraction
  72. 72. The Skeletal System Describing Joint Motions - Pronation and Supination Pronation Supination
  73. 73. The Skeletal System Describing Joint Motions - Dorsiflexion (Ankle)
  74. 74. The Skeletal System Describing Joint Motions - Plantar Flexion (Ankle)
  75. 75. The Skeletal System Describing Joint Motions - Eversion (ankle)
  76. 76. The Skeletal System Describing Joint Motions - Inversion (ankle)
  77. 77. The Skeletal System The effects of exercise on the Skeleton
  78. 78. The Muscular System How muscles work.
  79. 79. You will learn the following in this module; -  The Characteristics and functions of the three types of muscle tissue -  Describe the basic structure of muscle tissue -  Describe the principles of muscle contraction -  Identify muscle fibre types and their characteristics The Muscular System
  80. 80. The three types of muscle tissue The Muscular System
  81. 81. The properties of muscle tissue Elasticity - The ability to be deformed temporarily and then return to shape. Contractility - The ability to shorten from neutral Electrical Excitability - A contractile reaction to an electrical impulse Extensibility - The ability to lengthen as well as shorten Viscosity - A slowing of the return to length of the muscle after a stretch has occurred Plasticity - The ability to change shape permanently The Muscular System
  82. 82. The properties of muscle tissue Bone Tendon Epimysium FasciculiPerimysium Muscle Fibre Endomysium Muscle Belly The Muscular System
  83. 83. The properties of muscle tissue - The Muscular System
  84. 84. -  During muscle contraction the thin actin filaments slide over the thick myosin filament. -  When Calcium is present the blocked active site of the actin clears. -  Step A: Myosin head attaches to actin. (High energy ADP + P configuration) -  Step B: Power stroke: myosin head pivots pulling the actin filament toward the centre. -  Step C: The cross bridge detaches when a new ATP binds with the myosin. -  Step D: Cocking of the myosin head occurs when ATP à ADP + P. Another cross bridge can form. The Muscular System Sliding Filament Theory in a list!
  85. 85. The Muscular System
  86. 86. The Muscular System
  87. 87. The Nervous System How the brain moves muscles
  88. 88. You will learn the following in this module; -  The role and function of the muscular system -  The all or none law of recruiting motor units -  How exercise can improve neuromuscular connections and improve motor fitness The Nervous System
  89. 89. The Nervous System
  90. 90. The Nervous System This is a diagram of the nervous system Red - Represents the Central Nervous System Blue - Represents the Peripheral Nervous System
  91. 91. The Nervous System
  92. 92. The Nervous System
  93. 93. The Nervous System
  94. 94. The Muscular System 2 How muscles move
  95. 95. You will learn the following in this module; -  The different types of muscle action -  The location and names of the muscles in the body (anterior and posterior) -  The concentric actions of the muscles (muscle groups) -  The structure and function of the pelvic floor The Muscular System
  96. 96. The Muscular System
  97. 97. The Muscular System
  98. 98. The Muscular System
  99. 99. The Muscular System
  100. 100. The Muscular System
  101. 101. The Muscular System
  102. 102. The Muscular System
  103. 103. The Muscular System
  104. 104. The Muscular System
  105. 105. The Muscular System
  106. 106. The Muscular System
  107. 107. The Muscular System
  108. 108. The Muscular System
  109. 109. The Muscular System
  110. 110. The Muscular System
  111. 111. The Muscular System
  112. 112. The Muscular System
  113. 113. The Muscular System
  114. 114. The Muscular System
  115. 115. The Muscular System
  116. 116. The Muscular System
  117. 117. The Muscular System
  118. 118. The Muscular System
  119. 119. The Muscular System
  120. 120. The Muscular System
  121. 121. The Muscular System
  122. 122. The Respiratory System and breathe !
  123. 123. You will learn the following in this module; -  The location, the function and the structure of the lungs -  Identify the muscles required in breathing -  Describe the passage of air through the respiratory tract and the gaseous exchange of oxygen and carbon dioxide in the lunges The Respiratory System
  124. 124. Anatomy of the Respiratory System The Respiratory System
  125. 125. Anatomy of the Respiratory System The Respiratory System Trachea Bronchus Bronchioles
  126. 126. Gas Exchange The Respiratory System Deoxygenated blood is brought to the Aleveoli, small sacks of O2. At this point, a gaseous exchange occur and the O2 iremains in the blood to be pumped back to the muscles and the CO2 is released to be expired !
  127. 127. The Route of Air through the Respiratory System The Respiratory System
  128. 128. Terminology and Facts to Learn! The Respiratory System
  129. 129. Terminology and Facts to Learn! The Respiratory System
  130. 130. Lung Function The Respiratory System MV (mlpermin) = BR (per min) x TV (per ml)
  131. 131. The Circulatory System getting your heart racing !
  132. 132. You will learn the following in this module; -  The ocation, function and structure of the heart. -  Describe blood flow through the heart -  Describe systemic and pulmonary circulation -  Describe the structure and functions of blood vessels -  Define blood pressure The Circulatory System
  133. 133. The Circulatory System
  134. 134. The Circulatory System The heart is located in the ribs, slightly to the left of centre in most people. It is protected by the ribs.
  135. 135. The Circulatory System Muscle Tissue is involuntary and called Cardiac Tissue Right side of heart pumps to the lungs (pulmonary circulation), left side to the body (systemic circulation The left side is larger due to amount of work that it is required to complete Blood enters the atria, where it then moves into the ventricles. A one way valve separates the chambers.
  136. 136. The Circulatory System Valves - Non Return gates for the heart Atrioventricular - between the atria and the ventricles Semilunar - prevents blood returning to ventricles (right side; pulmonary valve, left side; aortic valve), on ventricular contraction
  137. 137. Describing the Heart Contractions - Systole = when the heart is contracting Diastole = when the heart is relaxing When blood pressure is measured, then two values are given related to these contractions The top / first value is the Systolic Pressure and the lower / second value is the Diastolic Pressure The Circulatory System
  138. 138. The Circulatory System Follow the flow De-oxygenated blood enters the heart via the Superior and Inferior Vena Cavaes, passing through the right sided chambers to the lungs via the pulmonary artery.
  139. 139. The Circulatory System Follow the flow Oxygenated blood enters the left sided chambers from the lungs via the pulmonary veins and is pumped out around the body via the Aorta
  140. 140. The Circulatory System
  141. 141. The Circulatory System
  142. 142. The Circulatory System
  143. 143. The Circulatory System
  144. 144. The Circulatory System
  145. 145. The Energy Systems fuelling the muscles !
  146. 146. You will learn the following in this module: -  How Carbohydrate, Fat and Protein is used to produce ATP -  The use of the three energy systems during exercise Energy Systems
  147. 147. Energy Systems Food in (carbohydrate, fat and protein) Digestion and Distribution of nutrients Conversion and used for Muscle Contraction
  148. 148. Energy Systems
  149. 149. Energy Systems
  150. 150. Energy Systems
  151. 151. Energy Systems
  152. 152. Energy Systems
  153. 153. ATP-PC energy system Lactic acid energy system Aerobic energy system Alternative name Alactic system, phosphocreatine or creatine phosphate system, phosphagen system Anaerobic glycolysis, lactacid system Oxygen system, aerobic glycolysis Fuel source Phosphocreatine (PC or PCr) or creatine phosphate (CP). Interchangeable names for the same chemical Glycogen At rest: FFAs During exercise: • CHO • Fats (when glycogen sparing and when glycogen stores diminished) • Protein (last resort) Intensity of activity Very High (>95% max HR) High (>85% max HR) Used for increase in intensity in long duration events Resting Sub max intensity (<80% max HR) Duration system is dominant during activity 1-5 seconds 5-60 seconds >75 seconds Peak Power 2-4 seconds 5-15 seconds 60-90 seconds Amount of ATP produced 0.7 ATP for each PC molecule 2-3 ATP for each glucose molecule • CHO (38 ATP per glucose molecule) • Fats (441 ATP per triglyceride molecule) Speed of production Instantaneous, Simple chemical reactions Fast, Longer chemical reactions Medium, Complex chemical reactions, Availability of oxygen delays max power By products Inorganic phosphate (Pi), ADP Lactic acid, Hydrogen (H+) ions, ADP C02, H20, Heat
  154. 154. Energy Systems 1 rep max lift 800m Run Boxing Football Marathon
  155. 155. The Effects of Exercise whats it doing to me ?
  156. 156. You will learn the following in this module; Describe cardiovascular and respiratory adaptations to endurance / aerobic training Identify the short and long term effects of exercise on blood pressure Describe the “blood pooling” effect following exercise Describe the effects of exercise on bones and joints including the significance of weight bearing exercise Describe delayed onset of muscle soreness (DOMS) and identify exercises or techniques likely to increase its risk Describe the short and long term effects of different types of exercise on muscle The effects of exercise
  157. 157. Short and Long Term Effects of Physical Activity on the Body
  158. 158. Short and Long Term Effects of Physical Activity on the Body
  159. 159. Short and Long Term Effects of Physical Activity on the Body

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