Certificate 3 in fitness
8.2 Cardiovascular Programming & Instruction1 | Document 311 - Assessment 8.2 - Cardiovascular Programming & Instruction v8 Assessment 8.2 Cardiovascular Programming & Instruction Assessment 8.2 Instructions and Required Resources Before you begin CLICK HERE to watch an instructional video on how to successfully complete this assessment. This video will outline the skills and resources you require to receive an excellent grade. Prior to completing this assessment, we recommend you watch the following online lecture presentations relevant to this assessment: Lecture Presentation 8.1 - The Cardiovascular and Respiratory Systems Lecture Presentation 8.2 - Energy Systems Lecture Presentation 8.3 - Exercise Programming for Cardiovascular Training Lecture Presentation 8.4 - Circuit Training Prior to completing this assessment, we recommend you read the following chapter from the Certificate III in Fitness Course Manual Chapter 8 - Cardiovascular Physiology, Programming & Instruction Student Name Assessor Name SIS30315 - Certificate III in Fitness Delivery Method Online Face to Face Assessment Type Case Study Role Play Units of Competency SISFFIT003 - Instruct fitness programs SISFFIT004 Incorporate anatomy and physiology principles into fitness programming SISFFIT024 Instruct endurance programs Please complete the following: Declaration: I have read, understand and agree to the assessment tasks and criteria outlined in this document and agree to complete this assessment in accordance with Australian Fitness Academy’s assessment policy. I declare that all evidence submitted for this assessment is the product of my own work and every attempt has been made to accurately reference all sources to prevent plagiarism. STUDENT SIGNATURE: Date: Qualification https://afa-lms.mywisenet.com.au/mod/resource/view.php?id=2958 https://afa-lms.mywisenet.com.au/mod/resource/view.php?id=2959 https://afa-lms.mywisenet.com.au/mod/resource/view.php?id=2960 https://afa-lms.mywisenet.com.au/mod/resource/view.php?id=2961 https://afa-lms.mywisenet.com.au/pluginfile.php/32/mod_page/content/78/How%20to%20Create%20a%20Digital%20Signature.mp4 https://afa-lms.mywisenet.com.au/mod/assign/view.php?id=2973 AUSTRALIAN FITNESS ACADEMY © | 2 Student Assessment Tasks Students are required to address ALL questions in this assessment task to be deemed as satisfactory 1. Read the case study profile of the client below. Client Profile Name Milly Eagan Age 11/08/1977 Gender Female Height 175cm Weight 66kg BMI 22 Resting HR 79 bpm Occupation Primary school teacher Injuries/ Medical Conditions Fractured her wrist when she was 21, but has no problems with it now. Otherwise is generally healthy. Additional Information • Milly’s goal is to complete a 50km charity walk with friends, scheduled 8 weeks from now. • Milly is an active person and currently participates in the following: Sunday: Cycles outdoors approx. 20 km Monday: Pilates class after work (60 mins) Tuesday: Walks her dog (30 – 60 mins) Wednesday: Walks her dog (30 – 60 mins) Thursday: Swims approx. 1 km (slow pace) Friday: Walks her dog (30 – 60 mins) Saturday: Currently nothing, but plans to include a long walk training session with her friends to specifically prepare for the event. • Milly works full time so has limited time to train, but would like her program modified to include a gym cardio session in her weekly routine to help work towards her goal. • Milly also wants assistance with how to build up the volume (distance) over the 8 weeks to reduce the risk of injury due to over training or under training and how to prepare for exercising in the warmer summer months https://afa-lms.mywisenet.com.au/course/view.php?id=29 https://afa-lms.mywisenet.com.au/course/view.php?id=29 3 | Assessment 8.2 - Cardiovascular Programming & Instruction Satisfactory Resubmit NEED HELP? Struggling with this assessment? CLICK HERE to contact our helpful student support team! ASSESSMENT TIP Before you write your program for Milly, the following resource may assist you! CLICK on the resource to view: • Webinar - How to write a fartlek program 2. Using the program card template included in this assessment, design an appropriate Fartlek program that Milly can complete in the gym to assist her to improve her endurance for the charity walk. Ensure that you: a. Include an appropriate warm up, listing specific stretches b. Include an appropriate cool down, listing specific stretches c. Include the type of cardiovascular conditioning to be used d. List the equipment to be included in the conditioning component of the program e. Complete all details on the program card thoroughly, including exercise intensity (RPE), distance and/or duration. f. Follow the principles of programming such as: • the F.I.T.T principle • specificity • individualisation • overload g.Use the ‘additional information’ section at the bottom of the card to list any other information relevant to the client. h. List the benefits you would expect from the client when they are performing a fartlek training program. Record this information in the 'list the benefits of a fartlek training program' column of the program card. Assessor Use Only CLICK HERE to be taken to the program marking checklist mailto:studentsupport%40afa.com.au?subject=Assistance%20-%20Assessment%208.2%20-%20Cardiovascular%20Programming%20%26%20Instruction https://afa-lms.mywisenet.com.au/mod/resource/view.php?id=3935 Client Name: Session Duration: Session Frequency: Session Aims: Exercises Duration (Time/ Distance) RPE Equipment Warm up Activity to raise HR: Dynamic Stretches: Cardiovascular Training Program Exercises Duration (Time/ Distance) RPE Equipment Cool Down Activity to decrease HR: Static Stretches: (Please tick relevant muscle groups) Additional Considerations: Recovery Suggestions: Pectorals/ Deltoids Upper Back/ Traps Lower Back/ Latissimus Dorsi Biceps Triceps Abdominals Gluteals Hamstrings Quadriceps Hip Flexors Adductors Calves Other: Please list Page 4CLICK HERE to be taken to the program marking checklist Specific Client Recommendations: List the benefits of a fartlek training program: AUSTRALIAN FITNESS ACADEMY © | 5 3. In the table below, make two simple changes to Milly’s current weekly plan to accommodate her new gym session. Outline the activities for each day for the week, taking into account Milly’s other activities and rest/recovery needs. Day Activity Monday Tuesday Wednesday Thursday Friday Saturday Long Walk Training Sunday 4. List an example of an exercise that would be inappropriate for Milly based on her goals and the case study. Explain your answer: Inappropriate Exercise: Explanation: Assessor Use Only Satisfactory Resubmit Assessor Use Only Satisfactory Resubmit 6 | Assessment 8.2 - Cardiovascular Programming & Instruction 5. How would you recommend Milly progresses the duration and distance of her weekly long walk on Saturdays over the next 8 weeks to meet her 50km goal? Complete the table below with your recommendations. Ensure the total volume of training is appropriate to reduce Milly's risk of injury from over/under training. Week Distance 1 2 3 4 5 6 7 Reduced volume week - Taper (15-20km - 2/3 hours) 8 50km - event day 6. Milly’s 8-week training plan and charity walk is occurring over the height of the summer period. Provide 2 ways Milly could manage each of the following: a) Negative reactions to training or participating in the walk in the hot and humid weather or other environmental conditions (such as the cold, wind, rain or snow): 1) 2) b) Over-training and excessive fatigue levels: 1) 2) Assessor Use Only Satisfactory Resubmit AUSTRALIAN FITNESS ACADEMY © | 7 c) Preventing injury: 1) 2) 7. Answer the following questions based on the information in Milly’s profile: a) Identify two factors that may act as barriers, preventing her from achieving her goals: Barrier 1) Barrier 2) b) Outline two pieces of advice you could give to ensure Milly adheres to the program? Advice 1) Advice 2) 8. Apart from rest and active recovery, Milly has asked your advice about how she can best recover after the 50km event. Which of the following allied health professionals would you refer her to? Psychologist GP Massage therapist Physiotherapist Dietitian Exercise Physiologist Osteopath Chiropractor Assessor Use Only Satisfactory Resubmit Assessor Use Only Satisfactory Resubmit Assessor Use Only Satisfactory Resubmit 8 | Assessment 8.2 - Cardiovascular Programming & Instruction 9. Have a friend, family member or classmate play the role of the client and instruct them through a 'program show' including the warm up, conditioning component and cool down you have designed. As part of the instruction you must: a. Allocate equipment, making sure it is available in safe working order prior to the session b. Introduce and explain the safety considerations of the exercise c. Demonstrate equipment with proper technique d. Provide clear and accurate instruction e. Use appropriate communication to encourage and support the client f. Monitor the client’s performance for any intolerance and regress the exercise as required, or progress the exercises based on the client’s fitness level and ability if required. g. Ask the client for feedback to confirm their understanding and utilize RPE to gauge intensity h. Determine and record the correct equipment settings for the client to match the intended intensity i. Respond appropriately to any client questions j. Record all programming variables, instructions or modifications to the original plan on the program card 10. Following the program show, have the client complete the session evaluation form included on the next page of this assessment. Include the completed electronic form for submission with this assessment or alternatively scan and upload the original hand written copy. Assessor Use Only Satisfactory Resubmit Assessor Use Only Satisfactory Resubmit AUSTRALIAN FITNESS ACADEMY © | 9 11. Based on the feedback from your client, outline two modifications to the program design or the program instruction would you make for the future? 1) 2) 12. Reflect on your own performance during the instruction process. What areas do you think you could improve upon? Outline two: 1) 2) 13. What are two examples of tests you could perform to determine Milly’s muscular endurance? 1)