CYQ GYM TRAINING AWARD: Session Plan Introduction (SP1) Discipline: Gym Training
Name: Keeran Phull
Venue: SEEVIC College
Nearest telephone: At Reception
First Aid Kit: At Reception
Duration: 80 Minutes
Name of Duty First Aider: David Kreyling Aim: The purpose of this session is to: To deliver a safe and effective gym induction, using the cardiovascular equipment, Resistance Machines and the Free Weights for an intermediate fitness level and intermediate skill level. Objectives: To achieve this I will: To Introduce Keeran to the Cardiovascular Machine, Resistance Machines and the Free Weights.
Fitness Level of Participant/Client: Intermediate
Skill Level of Participant/Client: Intermediate
Age of Participant/Client: 18 Any specific considerations relating to participant’s needs with reference to screening and appropriate clothing: Shoes must be tied. Wear T-Shirt and Shorts. Remove jewellery that may be obstructive.
Health & Safety Checks – What do I need to consider with reference to the following: Checks: Comments: Temperature/Ventilation: 18˚C Floor: Carpet – clean Water Availability: By reception Obstacles: Leads/cables/towels/refreshments for other users. Fire Exits: Front and back of gym are clear. Other: Remove jewellery – make sure equipment is usable. Equipment: I require the following equipment: Treadmill, Bike, Cross Trainer, Pec Dec, Leg Curl, Shoulder Press With regard to this equipment I will need to make arrangements with (Names): David Kreyling The checks I will need to make with regard to the equipment are as follows: All equipment is working. Free of obstacles. Date of action:28/04/2007 Any other arrangements relative to: Environment :Mirrors Clean
Equipment: Towelled down and dry
Participants: Carries Water
Candidate’s Signature: Assessor’s/Manager’s/Supervisor’s/Colleague’s Signature:
Date: Date:
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name…Keeran Phull…………………………… Venue…SEEVIC College…………… Component…Sit-Up Bike……………………….. Date…Saturday 28th April… Duration…10 Minutes..……………………….… Fitness level…Intermediate………. ……….. Skill level… Intermediate ………………………………………..
Mobility pulse raiser (include CV1 on this page) Time Time/Intensity
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
6-8 Reps
Mobility on Spine (Side Turns)
-Neutral Spine -Rotate body Left, Centre, Right
6-8 Reps
Mobility on Spine (Side Bends)
-Neutral Spine -Tight Abs -Bend to the Left, then Right
6-8 Reps
Mobility for Shoulders – Whilst on the machine
-8 Rotations forward -8 Rotations Backwards
6-8 Reps
Mobility for Neck – Whilst on the machine
-Neutral Spine -Do not rotate the Neck Back -Look Left, Centre then Right
5 Minutes
Sit-up Bike which works the: Quadriceps, Hamstrings, Gastrocnemius, Soleus
Keep RPM Above 60
0-2 Minutes - Level 3 2-4 Minutes - Level 4 4-5 Minutes - Level 5
-Neutral Spine -Head up, Facing forward -Do not lock knees/must be slightly bent -Bottom of feet on the resting pads -Start pedalling to start machine
Progression/ Adaptation
Mobility 5 Minutes
Look Left, drop the chin to chest, run along, looking at the floor, up to the right
Pulse Raiser
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
Nice slow cycle just enough to raise the pulse
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Preparatory Stretch…….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Prep stretch Time Time/Intensity
5 Minutes
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Deltoids (Performed on Bike)
-Neutral Spine -Feet hip width apart -Stretch arm across the body -Use other arm for support
Triceps (Performed on Bike)
-Neutral Spine -Make sure you DO NOT hyperextend the spine
Lats & Obliques
-Neutral Spine -Knees slightly bent -Avoid leaning forward and back
Pectorals
-Neutral Spine -Knees slightly bent -Feet hip width apart
Erector Spinae
-Stand with feet slightly wider than hip width apart and bend knees -Place both hands on knees
Gluteus Maximus
-Neutral Spine -Keep back straight -Facing forward -Maintain slight bend of knee on the supported knee
Quadriceps
-Avoid arching the Spine -Keep knee close to the supporting leg
Holding 8-10 Seconds for each Stretch
Progression/ Adaptation
Hold in front
Use wall for support
Use wall for support
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Preparatory Stretch…….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Prep stretch Time Time/Intensity
5 Minutes
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Adductors
-Turn the foot out slightly, so the knees is in alignment with the ankle and bend the knee -Avoid twisting the hips
Hamstrings
-Keep a Neutral Spine -Keep the leg extended but not hyper-extended -Avoid bouncing -Keep the hips square
Gastrocnemius
-Bend the front knee -Keep a Neutral Spine -Feet hip width apart
Soleus
-Both knees bent -Keep a Neutral Spine -Feet hip width apart -Aim to cit on a chair
Holding 8-10 Seconds for each Stretch
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
Progression/ Adaptation
Combines with upper body stretches
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Tredmill………………….……….. Date…Saturday 28th April..… Duration…25 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
CV2 Re- Warm up Time Time/Intensity
5 Minutes
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
-Head up and looking forward -Neutral Spine -Must be working at quite a high intensity -Always take big breaths and try and relax -Keep asking how they are feeling with the 1-10 scale -Keep talking to the customer -Motivate them -Drink!
-Increase the Speed -Increase the Gradient -Decrease the Resting Time -Must be hitting about Level 8 on the RPE Scale
Treadmill which works the: -Quadriceps -Hamstrings -Gastrocnemius -Soleus -Gluteus Maximus
Re-Warm up RPE at 3
0-2 Minutes - Level 2.5 2-4 Minutes - Level 3.0 4-5 Minutes - Level 3.5
Main Aerobic Workout Continuous Training RPE at 4-5 RPE at 5-6 RPE at 6-7 RPE at 7-8 RPE at 6-7
4-6 Minutes 6-8 Minutes 8-10 Minutes 10-12 Minutes 12-15 Minutes 15-18 Minutes 18-20 Minutes 20-22 Minutes 22-25 Minutes
-
Level 4 Level 4.5 Level 5 Level 5.5 Level 6 Level 6.5 Level 7 Level 6 Level 5.5
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Resistnace Machines…….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Resistances Machines Time Time/Intensity
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
15 Minutes Pec Dec 3 Sets of 10 Reps
-This works the Pectoralis Major
Weight – 6
-Neutral Spine Knees at 90º Head facing forward Back Straight -Check the Weight -Elbows at 90º -Breathing out on exertion
Leg Curl 3 Sets of 10 Reps
-This works the Hamstrings and your Gluteus Maxinmus
Weight – 6
-Neutral Spine Head facing downwards Back Straight -Check Weight -Ensure the padding is resting just above the ankles -Do not lock the knees -Breathing out on exertion
Shoulder Press 3 Sets of 10 Reps Weight – 5
-This works the: Deltoids Biceps Trapezius
-Neutral Spine Head facing forward Back Straight Knees at 90º -Check the weight -Adjust the seat so that the elbows are just below 90º -Do not lock the elbows
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
Changing the body positioning and the grip Increase the Weight Increase the Sets Increase the Reps
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Free Weights…………….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Free Weights Time Time/Intensity
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
15 Minutes Dead Lift 3 Sets of 10 Reps
-This works the: Quadriceps Gluteus Maxinmus Hamstrings
Weight – 20Kg
Clean 3 Sets of 10 Reps Weight – 10Kg
-This works the: Quadriceps Gluteus Maxinmus Hamstrings
-Neutral Spine Head facing Forwards Back Straight Bent knees -The Get Set position: -Toes slightly under the bar -Feet hip width apart -Hands gripped on the outside -Lifting from the legs and not from the back -Keep the bar close to the body -Do not lock the elbows and knees -Keep facing forwards -Breathing out on exertion
Increase the Weight Increase the Sets Increase the Reps
-Neutral Spine Head facing Forwards Back Straight Bent knees -Perform the Dead Lift as above -Continue the movement up to the chest -Keep the elbows above the wrists -Lift yourself onto your toes to sustain the weight -Twist the wrists and elbows at the same time keeping the bar close to your body -Bend the knees to sustain the weight -Breathing out on exertion
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Free Weights…………….……….. Date…Saturday 28th April..… Duration…15 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Free Weights Time Time/Intensity
Exercises (name the exercise and muscles, draw diagrams for stretching)
15 Minutes Back Squat 3 Sets of 10 Reps Weight – 10kg
-This works the: Quadriceps Gluteus Maxinmus Hamstrings
Teaching Points
-Neutral Spine Head facing Forwards Back Straight Bent knees -You must perform the Dead Lift and the Clean before you perform the Back Squat -Rest the bar just below the neck -Widen the grip -Widen your feet to shoulder width apart -Lift from the knees and not from the back -Stick your bottom out to perform the squat -Keep facing forwards -Breathing out on exertion
Progression/ Adaptation
Increase the Weight Increase the Sets
Tricep Extension 2 Sets of 10 Reps
-This works the Triceps
Weight – 7.5Kg
How to Spot
-Neutral Spine Head facing Upwards Back Straight Adjust your legs so that your back is straight -Do Not lock the Elbows -Avoid moving the Shoulders -Keep Elbows tucked in -Breathing out on exertion -Get into the Get Set position -Lift the bar using the Dead Lift -Perform the Upright Row keeping the bar as close to the body as possible -Both the client and the spotter takes hold of the barbell away from the face -With a leap forward, take the barbell past the face, above the chest -When the client is comfortable, the client will say ‘my bar’, the spotter will then let go of the bar bell -The client then spots for me as I perform/demonstrate the exercise -I will then spot the client as they perform the exercise
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
Increase the Reps
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Cross Trainer…..……….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
CV3 Cool Down Time Time/Intensity
5 Minutes
RPE at 4
Keeping RPM above 60
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
Cross Trainer which works the: -Quadriceps -Hamstrings -Gastrocnemius -Gluteus Maximus -Deltoids -Triceps -Biceps
-Neutral Spine -Head facing forward -Knees and Elbows must not lock -Keep elbows close to the body -Toe to Heel/Heel to Toe action
-Increase the Level -Decrease the Resting Time
0-2 Minutes – Level 4 2-4 Minutes – Level 5 4-5 Minutes – Level 6
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Post Workout Stretch….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Post workout stretch Time Time/Intensity
5 Minutes
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
Lats and Obliques
-Support the Upper Body -Lean directly to the side -Avoid Bouncing
-Standing
Hold for: 15 – 30 Seconds
-Standing Trapezius & Posterior Deltoid
Triceps
-Maintain a Neutral Lower Spine -Put the Abdominals tight
-Keep a Neutral Spine -Gently press the elbow behind the head -Take care that not to hyperextend the spine
Pertorials & Anterior Deltoid
-Relax the chest and keep the back neutral -Sit tall, chin lifted
Erector Spinae
-Avoid holding the breath -Relax the neck
Hamstrings (Developmental Stretch holding for 30-45 Seconds)
-Sit down, and keep a neutral spine -Bend 1 leg towards your inner thigh -Keep the other leg straight that you want to stretch -Reach forward to the foot with the same arm -Make sure you are at mild discomfort
Abductors
-Sit upright -Gently with both hands, draw the thigh to the left
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
-Standing
-Standing
-On Hands and Knees
CYQ GYM TRAINING AWARD: Workout Plan
(SP2)
Name… Keeran Phull …………………………… Venue…SEEVIC College…………… Component…Post Workout Stretch….……….. Date…Saturday 28th April..… Duration…5 Minutes..…………………………… Fitness level… Intermediate ………………….. Skill level… Intermediate ………………………………………..
Post workout stretch Time Time/Intensity
5 Minutes Hold for: 15 – 30 Seconds
Exercises (name the exercise and muscles, draw diagrams for stretching)
Teaching Points
Progression/ Adaptation
Adductors (Developmental Stretch holding for 30-45 Seconds)
-Gently press down on the thighs -Keep the back neutral -Only increase if tension eases
-Standing
-Standing
Soleus
-Sit Tall -Slight lean from the hips -Abdominals tight
Quadriceps & Hip Flexors
-Keep the knees together -Gently press the hip into the mat -Support the head with the other arm -Avoid twisting the knees
Rectus Abdominals
-Keeping the hips into the mat with the elbows resting on the floor, gently lift the sternum up and hold -Look forward
Gastrocnemius
-Bend the front leg, place the other leg directly behind you in line with the hips -Gently press the heel into the floor
Candidate’s Signature: ………………………………………… Assessor’s Signature:…………………………………………… Date: ……………………
-On Side
-Use a Wall
CYQ GYM TRAINING AWARD Workout Plan and Evaluation Discipline:
(SP3)
Name of trainer:
Name of client: Date:
Time:
Venue:
Session Number:
Session Aim: Warm Up
Equipment:
Time:
Intensity/method of monitoring:
Equipment:
Time:
Intensity/method of monitoring:
Comments:
Main Workout
Comments:
Candidate’s Signature: Assessor’s Signature:
Pass Date:
Refer
Cool down
Equipment:
Time:
Intensity/method of monitoring:
Comments:
Client feedback:
Instructor’s evaluation with reference to: Teaching, Observation, Instructions, Communication
Agreed action for next session:
Signed (Client): Candidate’s signature: Assessor’s signature:
Date: