Level 2 Certificate in Fitness Instructing: Gym

1. Level 2 Certificate in Fitness Instructing: Gym

2. Session 1: Preparing for Gym-Instruction

3. Learning outcomes By the end of this section, Learners will be able to: • Understand how to collect participant information • Understand how to use participant information to plan gym-based exercise • Prepare for gym-based exercise (preparing yourself, your equipment and participants) • Understand the particular features of the gym environment that affect session planning • Describe gym-based fitness class activity.

4. Your Experiences • Before we begin, what is your understanding of a Gym session? • Have you taken part in this type of training? • What are the recognisable features? • What are the expectations of those taking part? • What are the expectations of the Instructor?

5. Personal preparation • How would you prepare to supervise gym-based training? What might be involved? • How would you select suitable equipment? • What might be the needs of clients? • How would you prepare the environment?

6. To consider… • Time management. • Appearance, e.g. clothing, uniform. • Hygiene. • PAR-Q completed. • Other client information available. • Client programme card available. • Equipment required has been prepared. • Safety checks of environment and equipment.

7. Preparing the client • Meet and greet. • Verbal screen. • Outline the purpose and structure of session. • Relevant health / safety points. • Explain any technical demands. • Answer client questions / concerns.

8. To consider… How would you: • Present a positive image of yourself to clients? • Present a positive image of your organisation to clients? • Establish an effective working relationship with clients?

9. Positive image and rapport • Professional appearance. • Approachable. • Friendly. • Welcoming. • Positive body language and communication. • Ask open questions, e.g. ‘How are you?’ • Listen actively with interest and empathy.

10. Communication and motivation • Open body language. • Upright posture. • Welcoming facial expressions. • Positive gestures. • Positive and interested voice tone. • Friendly and welcoming language. • Praise and encouragement.

11. Equipment – what you need to know…. • Dumbbells / Barbells • Steps • Mats • Resistance bands or tubing • Kettlebells • Functional equipment (may include Battle ropes; TRX; ViPR; Power bags; Plyo box; Tyres) • SAQ kit; cones, ladders or hurdles • Swiss balls • Medicine balls • Treadmill • Bikes/ cycles • Cross trainer / Stepper

12. Instructional acronym

13. Client information May include: • Age, gender • Exercise experience and current activity levels • Medical conditions and medications • Physical measures, e.g. posture, blood pressure • Activity likes and dislikes • Commitments and time available • Reasons for participation. • What they want to achieve? Goals. • Lifestyle habits, e.g. smoking etc.

14. How to use Client Information • To maximise safety and effectiveness. • To eliminate or minimise any potential risks. • To ensure appropriate exercise selection. • To find the best activity for the client’s needs. • To maximise their enjoyment and commitment. • To promote their long term adherence. • To ensure professional practice. • To meet with industry requirements, code of ethics.

15. Safe and Effective Exercise Exercise may provide an increased risk for some individuals: e.g. a diagnosed hypertensive may be at risk of unsafe blood pressure increases if the wrong type of exercise is prescribed. It is important to: • Identify potential client risks • Take appropriate action (signpost to GP if required) • Plan a reduced risk activity programme Client objectives and reasons for exercise will differ. • To plan an effective exercise programme client aims and expectations must be established. • Training objectives must be tangible and measurable so that exercise prescription can be accurate.

16. Gathering information To limit the risks, professional Instructors gain information from the participants in order for them to make an informed choice. There are three methods of gaining client information: • Questionnaire – a written screening form • Interview – things you need to ask and be told verbally • Physical assessments – readings and measurements • Observation – visually looking at gender, age, body shape and size

17. Questionnaire This can be given to more than one person at a time and is a permanent record, however, circumstances change and therefore written records need to be updated frequently and they are time consuming to both write and read.

18. Interview The response is immediate and clarification of any question asked can be responded to immediately, however, participants can be unwilling to disclose personal information and responses may not be totally truthful. There is also no written record of what has been said.

19. Interview questions

20. Physical assessment The most commonly assessed physical components are: • Heart rate and blood pressure • Anthropometric measures e.g. circumference • Body fat composition • Body Mass Index (BMI) • Cardiovascular fitness • Muscular strength & endurance • Flexibility & range of movement

21. Physicalassessment • Contraindications or other risks can be identified: • Resting heart rate (100bpm) • Blood pressure (180/110) • BMI (above 30) • Provide baseline information for goal setting and tracking. Considerations: • Some physical measures can be invasive. • Client capability to perform assessments may be an issue (test appropriateness) • Test validity and reliability: • Select tests that provide valid data • Use protocols.

22. Observation This is the quickest method and can identify more personal issues without having to ask embarrassing questions, however, you cannot identify all medical ailments visually.

23. Observation Can observe: • Gender, age range • Body type, height • Body fat storage (apple or pear) • Posture and alignment • Facial expressions • Quick. • Immediate. • May not be accurate. • Some information cannot be observed. • May help to identify appropriateness of other assessments, e.g. not use physical measurements for overweight/obese

24. Physical Activity Readiness Questionnaire: The PAR-Q is designed to identify the small number of adults to whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them. Examples of medical conditions where medical advice must be sought BEFORE embarking on an exercise programme are: Heart disease or Stroke Chest pains when exercising Osteoperosis or osteoarthritis PAR-Q is the industry standard; in most cases it is quick and effective and if any ‘Yes’ answers are identified, Clients are to be signposted to their GP. Considerations include, language and literacy skills; honesty of responses; storage and security, currency of information.

25. Informed consent • Clients should give their informed consent prior to participation in both: • An exercise session. • A fitness assessment. Informed consent record: Once signed indicates the client has been fully informed and understands and accepts the risks associated with participation in an exercise session or a fitness assessment Note: As a legal record, an informed consent document should be checked by legal professionals.

26. Informed consent • The purpose of the assessment and/or exercise programme • Adescription of the components of the assessment and/or exercise programme • The possible risks, discomforts and benefits • The responsibilities of the client • Confidentiality and privacy statement • An emphasis on the client’s voluntary participation and their right to change their mind • The opportunity for the client to ask questions (with space to record questions and answers) • Client and instructor signature and date

27. Reasons for medical referral and clearance • PAR-Q response: If the client answers ‘Yes’ to one or more questions • Combined risk factors for cardiovascular disease (CVD) • Injuries that may be aggravated by exercise • Instructor doubt or uncertainty • Client preference or doubt • Age: Clients aged over 69 who are unused to exercise

28. Other professionals • GP – medical clearance • Physiotherapist • Dietitian • Counsellor • Sports massage • Specialist exercise instructor • Exercise referral Clients with specific needs should be signposted to GP who will refer them to other professionals

29. Confidentiality • Shared only on a ‘need to know’ basis • Stored securely and in accordance with data protection legislation. This includes: • Keeping paper records in locked files • Storing electronic records using secure systems with pass words • Not disclosing client information to any other person or third parties • Ensuring any transferred information is passed in a secure manner • Only using information for its intended purpose • Keeping records only for the required duration • Securely disposing of records no longer needed

30. Participation and Risk What may be some of the risks of participation in exercise or a fitness assessment? What are the benefits of participation?

31. Risks and benefits Risks Benefits Assessment provides a benchmark Assists planning Participation in exercise will improve: Health and fitness Flexibility and mobility Cardiovascular fitness Strength and endurance • Strains and sprains • Fainting • Dehydration • Slips and trips • Medical emergency • Diabetes • Angina • Asthma

32. Verbal Screening It is also the responsibility of the Instructor to perform a verbal screening of each Client in every session.

33. Reasons for temporary deferral • The client is feeling unwell, e.g. cold or flu. • Pregnancy. • Health changes. • Inappropriate clothing or footwear. • Under the influence of alcohol. Possible considerations also include: • They have given blood in the last 24 hours • They have had a stomach upset less than 48 hours ago Wherever there are doubts about the effect of specific conditions medical advice should be sought. The following conditions should prevent individuals from taking part even though they may feel well enough to take part:

34. Participants supporting injuries When a Client indicates they are supporting an injury, the instructor should become aware of the type of injury and any other relevant details the participant can offer. The instructor would then assess whether or not it would be safe for the participant to continue in the session without further aggravating the injury. If the instructor feels it is safe for the participant to continue, they should demonstrate any variations to exercises which the Client should be aware to reduce the possibility of further injury.

35. Pregnant participants There are several implications pregnancy has to exercise. Aspects such as exercise intensity, hydration and body positioning are crucial to the safety of both the expectant mother and the unborn child. Exercise should stop and a Doctor or Midwife should be consulted by the participant if any abnormal symptoms occur. Exercise should stop and a Doctor or Midwife should be consulted by the participant if any of the following occur:

36. Pregnant participants • Discomfort in any area of the body. • Breathlessness. • Bleeding from the vagina. • Abdominal or chest pain. • Sudden swelling of the hands and ankles (oedema). • Feeling faint. • Waters breaking. • After the class: nausea, vomiting, severe headaches, uterine contractions or excessive discharge.

37. Older participants The effects of ageing on the body need to be taken into account when planning a session that may have some more senior participants. Associated problems with the ageing process include: • Postural problems • Stiffer, less mobile joints • Loss of muscle tissue • Less flexibility • Weaker pelvic floor muscles • Forgetting movement patterns more rapidly • Reduced body awareness • Reduced movement speed • Difficulty in maintaining balance or a stable position in the water

38. Junior participants Depending on where the session is being held, the ‘adult’ age range that this class is offered to may start at age 14. The effects of the rapid growth on the body at this age need to be taken into account when planning a session that may have 14-16 year old participants. Associated problems with young / middle adolescents are: • Rapid bone growth may decrease flexibility • Heart rates may still be a fraction faster at resting as well as during exercise than an adult • Immaturity regarding safety in the water • A slight drop in coordination and other motor skills can occur whilst growing

39. Physical Assessments – what you need to know • Resting Heart Rate • Definition: the number of heart beats every minute at rest • Average approximately 60-80 beats per minute (bpm) • Method of assessment • Ensure that your client has rested for 5 to 10 minutes • Gently locate the carotid or radial artery with the tips of the middle and index fingers • Allow 30-60 seconds to become familiar • Count pulse for 60 seconds, record the result and repeat

40. Body weight Total body weight provide some benefit when assessing health status Body weight is composed of two subdivisions: • Fat mass (FM) – subcutaneous and visceral adipose tissue • Fat-free mass (FFM) - muscle, bone and internal organs Most often ‘weight loss’ is a goal focused on reducing FM whilst maintaining or increasing FFM

41. Body Mass Index (BMI) BMI has a long history of use by the medical profession to determine health risk in relation to cardiovascular disease. Calculation: Weight in kg BMI = Height in m2

42. BMI classifications

43. Anthropometric measurements Common circumferential sites • Waist • Abdomen • Hips • Upper arm • Chest • Upper thigh Guidelines for measuring: • Check tape is located accurately • Maintain level measuring tape • If possible, take measurements against skin • Ensure tape is pulled lightly against body without compressing the skin • Record the average of three readings

44. Learning outcomes You have completed this section. Can you now?: • Understand how to collect participant information • Understand how to use participant information to plan gym-based exercise • Describe the factors, based on client screening, which may affect safe exercise participation • Identify the reasons for temporary deferral • Explain the reasons for referring clients to other professionals and the importance of maintaining client confidentiality • Prepare for gym-based exercise (preparing yourself, your equipment and participants) • Understand the particular features of the gym environment that affect session planning • Describe gym-based fitness activity.