Summary

At the start of this module, you completed a pre-check. Let’s see how you’ve progressed.

The learning outcomes assessed in this module are:

• 3.1 Demonstrate the ability to apply knowledge of muscle structure and function when developing safe and effective programmes. This will include safe and effective demonstration of common resistance training techniques and knowledge of the key muscles targeted. (5 credits)
• 3.2 Analyse a sport or physical activity with regard to the fitness components used. (1 credit)
• 3.3 Screen client level of risk in exercise participation; carry out general assessments of body dimensions, body composition and flexibility. (2 credits)
• 3.4 Identify and describe methods of training, fitness components and related principles. (1 credit)
• 3.5 Review and update exercise plans or programmes. (1 credit)
• 3.6 Design exercise programmes to attain client goals. (5 credits)

This module covered a lot of exercises and foundational knowledge you will use throughout the course. Return to this module to refresh your knowledge as needed.

We covered:

• Fitness components, including health- and skill-related fitness components.
• Training principles, including FIIT, specificity, progressive overload, adaptation, individualisation, reversibility, rest and recovery, maintenance, ceiling or plateau, variety, and interference.
• An introduction to resistance training.
• The importance of warm up and cool down.
• Exercises for the lower body, upper body, core, and stretches, including cues, variations, and common mistakes.
• Code of ethics, including the REPs Code of Ethical Practice, Exercise Association of New Zealand, ramifications of unethical behaviour, and application to routine interactions.
• Pre-screening, including consultation, documentation, pre-screening, and goal-setting tools.
• Fitness testing, including how to select a suitable fitness test, testing preparation, principles of fitness testing, sequence, and how to analyse and interpret results.
• Exercise selection, including muscle physiology, primal movement patterns, and exercise order.
• Programme design, including how to create a programme skeleton, modifying variables, resistance training, and progress reviews.
• Effective coaching including desirable and undesirable training responses.

An important part of study is self-directed learning. Research the areas of this module that intrigued you, but also those that challenged you. Here are some suggestions for further learning.

Read

• Components of Fitness. PT Direct.
• Fitness Component and Human Physiology. PT Direct.
• Comparative study on skill and health related physical fitness characteristics between national basketball and football players in Sri Lanka. 
• What is the FIIT Principle? Frequency, Intensity, Time, Type... and how they relate to cardio, strength, stretching and injury prevention. Article by Brad Walker from Stretch Coach.
• Resistance training - health benefits. Article from Better Health, produced in consultation by Victoria State Government Depart of Health.
• A report on the FIFA 11+ injury prevention programme for soccer players. This warm-up programme reduced the risk of injury by 30%.
   
• Great Programme Design: The Fundamentals by PT Direct
• Industry News from ExerciseNZ

Listen

The NASM-CPT Podcast with Rick Richey (National Academy of Sports Medicine) on Spotify:

• Exercise Technique and Training - Part I. This episode covers integrated training principles, fundamental movement patterns, rest intervals, and stabilisation endurance.
• Exercise Technique and Training - Part II. This episode covers core training, balance training, SAQ training, and resistance training.

Watch

• Why fitness is more important than weight - Leanne Spencer, TedxWandsworth.
• Why we quit our exercise plans and what we can do about it - Simon Long, TedxLoughboroughU.
• How often to stretch - Tom Merrick, Bodyweight Warrior.

Do

Each week, aim to do:

• 5 hours of fitness-based self-directed study if you are part-time.
• 12.5 hours of fitness-based self-directed study if you are full-time.
• Check out the benefits to being registered with REPs and explore registration options for after you graduate.
• Create a playlist to motivate and hit the gym. Remember to aim for 12.5 hours of fitness-based self-directed study each week if you are full-time, and 5 hours if you are part-time.

With the exception of any exercises you cannot do due to injury or physical limitations, you should be able to perform all the exercises detailed in this module with proper technique, and explain them to client. Use the feedback request board when you want feedback from peers or a tutor.

Practice using cues for the exercises and variations.

Congratulations on Completing Exercise Prescription!