Does not need reference or any detailed writing
Cert IV in Fitness Cluster 12 Watch the assessment video guide at: https://youtu.be/Yp3scmG6ugo Trainer assessment guide Units in cluster SISFFIT019 Incorporate exercise science principles into fitness programming SISFFIT017 Instruct long-term exercise programs SISSSTC402A Develop strength and conditioning programs How is it conducted? Assessment Conditions Candidates are given 3 hours to complete written assignments in class. Assessment Duration and requirements to be deemed competent To be completed by the following dates ____/____/____, ____/____/____ The learners can be given a maximum of 2 weeks to complete the theory components of the assessment from receiving it. Materials and resources Pen, paper and tablet computer will be supplied to the candidate/ Outcome The outcome of this assessment will enable the candidate to design and implement complex long term training programs. Reasonable adjustments If the learner has any difficulties in understanding the requirements the assessor may provide additional guidance. One Questionnaire 1.1 If a new client presented with multiple risk factors (diabetes, high blood pressure and so on) and no medical clearance, but still wanted a training session with you. What should you do? Refuse to train and refer to health professional 1.2 How could you store a client’s confidential information to ensure prevent unauthorised access? Hard copy – lock Computer- password protected 1.3 Some people can feel intimidated by other members in the gym. What do gyms do to minimise intimidation within the gym environment? Female only area PT sessions Induction Separate training areas 1.4 Define the following physiological terms related to body composition. Soft lean mass No bones - No fat (Substract from total mass) Fat free mass No fat mass (Total mass-minus fat) Fat mass Total fat mass Skeletal muscle mass Muscle attached to bones 1.5 Describe what a golgi tendon organ does. Relaxing effect on muscle when stretched 1.6 How would your strength levels be affected immediately following a static stretching session? Strength level decrease by 10% 1.7 What advantage does type 1 muscle fibres have over type 2? Type 1 : Slow : can go for longer , more endurance as compared to Type 2: Fast 1.8 Define what is meant by tidal volume in relation to cardiorespiratory endurance. Tidal volume: Amount of air inspired during normal respiration 1.9 List two different functions of the human skeleton. 1. Protect organs eg ribs 2. Right posture as has an attachment point for muscle 1.10 List four different types of bones within the body. 1. Long bones 2. Short 3. Flat 4. Irregular 1.11 Describe what a compound movement is and what an isolation movement is. Compound Two or more joints Isolation Only one joint movement 1.12 What are the two main contractile proteins found in human skeletal muscle? 1. Actin 2. Myosin 1.13 How does nucleus count in the muscle tissue effect hypertrophy? In the muscle, it is multinucleated - therefore more nuclei will lead to hypertrophy eg biceps muscle 1.14 Explain the sliding filament theory. Muscles and mechanics 1.15 What muscle fibre type (type 1 and type 2) would be better stimulated for the listed type of training? 4-6 rep max; resistance training Type 2 Long slow cardio Type 1 1.16 Describe what happens during a PNF stretch. (Think of what happens to the muscle, joints, golgi tendon organ, and so on.) Check Muscle Joint Golgi Tendon organ 1.17 List three important functions of muscle tissue. 1. Movement 2. Produces heat - thermoregulation 3. Maintenance of posture 1.18 What muscle groups do the following muscles belong to: Soleus Calves Rectus Femoris Quadriceps Biceps Femoris Hamstrings 1.19 List a single joint movement that follows the listed planes of direction: Sagittal plane Shoulder flexion Coronal plan Shoulder abduction 1.20 List a movement that travels along the transverse plane. Horizontal shoulder flexion and Russian twist 1.21 Describe what would happen if the listed muscles concentrically contracted. (Example: list the joint and the movement, e.g., if the glute max contracted them the hip joint would extend) Triceps Extension of elbow Quadriceps Knee extension Soleus Ankle plantar flexion Lateral Deltoid Shoulder abduction 1.22 How might you treat a client with hyper-extensive elbows differently during pressing movements and what may happen if you let them go into loaded hyper-extension. 1. Limit the extension movement and short range of movement during pressing actions 2. Injury and over extension 1.23 Describe the afferent and efferent nervous system. Book 1.24 Describe the role of muscle spindles in relation to a rapidly lengthening muscle (such as in plyometric movements). In the centre is muscle spindle. Muscle spindle detects load and signals for muscle movement eg after jumping and impacting on the ground, the quads will lengthen and correct Muscle spindle will detect and send the contraction to the muscle, its almost like added effect and add power 1.25 Explain the structure and function of a neuron. (hint: you may want to look this up) Structure Book Function 1.26 If a client was rapidly extending their knee in a knee extension exercise, what must occur to the antagonistic muscle to allow this to occur? Muscle on the opposite side will relax Antagonist will have opposite function 1.27 How can a training stimulus (practicing a complex movement) improve the neurological system? Repeat movements can be attributed to neurological system as firing of neuron becomes more efficient over a period of time 1.28 How it the tension on the biceps different from a barbell curl to a cable curl? Barbell curve: Inconsistent tension Cable curve: Constant tension on cable 1.29 How is the load different between a traditional barbell squat and a banded barbell squat? Banded barbell curve increases resistance – tension is greatest at the top of the movement 1.30 Why it is easier for a person with a short forearm to perform a bicep curl, compared to a person with a long forearm? Shorter lever to operate and hence more efficient 1.31 Why is it physically harder to perform a side lateral raise with a straight elbow; compared to a bent elbow side lateral raise? (Whilst using the same weight.) Longer liver makes it harder to operate 1.32 What is the primary function of the spinal erectors? Support vertebral column and straighter back, and allow for trunk extension 1.33 What are ligaments made up of and what is their function? 1. 2. 1.34 List two ways poor posture could negatively affect movement efficiency. 1. 2. 1.35 List three problems that may occur due to poor posture during training. 1. 2. 3. 1.36 Explain the benefits and risks of all types of stretching. Benefits Risks 1.37 List when the following types of stretching should be applied in the training program. Static Dynamic 1.38 If you identified a client with rounded shoulders, caused by excessive chest exercises. What exercise/s may assist in improving their posture? 1.39 If you identified a client with over developed quadriceps causing postural issues, what exercise/s, may assist in balancing the legs out? 1.40 What is the function of the heart valves? 1.41 What is the function of the cardiac veins and the cardiac arteries? Cardiac veins Cardiac arteries 1.42 What would likely happen to a client’s blood pressure during a one rep max deadlift? 1.43 What are the long term changes to an overweight client’s blood pressure from a well-designed exercise program involving fat loss protocols? 1.44 What are the benefits to a client’s bones; from a well-designed resistance based program? 1.45 Define the acronym DOMS and list two techniques (may be an intensity technique) that induce DOMS. Define Technique 1. Technique 2. 1.46 If a muscular body builder stopped all resistance training and only participated in long distance running for a year. What would happen to their muscle? 1.47 If an advanced client is talking comfortably whilst performing an exercise, e.g., leg press. What would this mean about the load or intensity of the exercise? 1.48 Define RPE and how you could use it to ensure optimal intensity with a client during a circuit session. Define How to use 1.49 If a medical professional referred an asthmatic 14 year old client to you and instructed you not to let their heart rate go over 50% of their max. How many beats per minute is this? (Note: round down to the nearest decimal and use the revised formula discussed in class.) 1.50 In relation to marathons, explain what hyponatremia is and how to avoid it. Define How to avoid 1.51 What happens to a person’s core temperature during intense circuit training? 1.52 If a client wished to improve any health or skill related component of fitness. (e.g., strength, fat loss, flexibility and so on) Fundamentally, how would you change their weeks frequency over time to ensure they are achieving their goals and how would you prove that they are achieving it? How you would change How you would prove 1.53 How could you determine if a plyo box is too high or sufficient for a client to jump on? 1.54 List two things you must do before putting a client thru an intense plyometric session. 1. 2. 1.55 What happens to a client’s strength level if you select very short rest periods? 1.56 Describe what progressive overload is. 1.57 Define the MNM principle and one exercise that follows this rule for a high jumper. M N M exercise 1.58 If a client reached their body fat goal, what would you do to the cardio component of their week’s frequency; to keep them in maintenance? 1.59 List what exercise / drills you would prescribe for the following goals. Speed on the track power strength flexibility cardiovascular endurance hypertrophy muscle endurance weight loss agility reaction time balance coordination 1.60 List two different recovery techniques you could put in a client’s program. 1. 2. 1.61 Where must weight plates be stored in a gym; when not in use? 1.62 What are you required to do, to ensure a weight plate remains securely on a barbell during exercise? 1.63 What is the emergency stop button meant to be only used for? Only for danger to the client or other member – emergency button should be used for eg chest pain or risk of falling or an object caught in the treadmill. It should not be used to stop the machine as a routine. 1.64 What physiological changes would occur, if a client consistently participated in the listed protocols: (Note: try to keep the answers different.) Cardiovascular training Decreased heart rate and decreased blood pressure – better cardiovascular health Creatine loading Increased creatine loading Agility ladder drills