This is Dean....
Dean is a fitness instructor at Elev8 Fitness Club. He instructs group fitness classes and individual personal training sessions. Dean’s responsibilities include; identifying client fitness requirements, choosing types of training and methods and equipment required to achieve client goals, developing customised training sessions that include a variety of exercises and equipment, demonstrating these exercises, techniques and equipment to client, conducting exercise sessions and evaluating the programs success.
What is FITT? How does it fit in to fitness program development?
The FITT principles of program design is an acronym that can be used in fitness planning.
F is frequency, how often? For example, the recommended frequency for resistance training is 3-4 days a week with a day’s rest between areas worked. I is intensity, how hard should you work out? For example, moderate, high, or vigorous. T is type, what mode of exercise should be used? For example, walking, swimming, weightlifting, Pilates. Lastly, T for time, how long can you and should you exercise each day? For example, for participants with lower fitness levels, cardiovascular exercise should be maintained at the target heart rate for 20-30 minutes and once higher levels of fitness have been reached, the time can be extended to 45-60 minutes.
What are some other factors that affect program design?
Health restrictions, fitness levels, injuries, outcomes required, personal preferences.
How do you confirm that a client understands the exercise instructions?
Once instructions have been provided to clients it will be necessary to confirm client understanding by using direct questioning, prompting the client to paraphrase the information provided and asking the client to slowly and safely demonstrate the action you have just shown or described.
Can you explain the programming requirements for ‘Cardiorespiratory endurance’ and for ‘Flexibility’?
When designing a fitness program in order to improve cardiorespiratory endurance it is important to consider, fitness levels, health risks, safe levels of intensity. Cardiovascular exercises for dynamic warm-up and cool-down components and medium intensity cardio for extended periods of time and progressive overload with time are important.
During exercise there are a range of physiological changes that occur within the cardiovascular system, these include; increases in heart muscle function, ability to deliver more oxygen to the body, increased metabolic rate, resting heart rate decreases, etc.
When designing a fitness program in order to improve flexibility it is important to consider, flexibility exercises for static passive, static active and dynamic stretches. Light cardio and light strength training as well. Some of the benefits of stretching include; stretched muscles and tendons, muscle memory creation, releasing built up acid and proteins, effective cool-down after workouts.