SISFFIT003 - Instruct Fitness Programs - Incorporate Anatomy and Physiology Principles - Health Assignment Help

Assignment Task:

Task:

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

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

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.

4. List an example of an exercise that would be inappropriate for Milly based on her goals and the case study. Explain your answer:

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.

Additional Information:
• Samina comes from a Muslim background where it is not common for women to exercise, so she has never used the gym before and has very little experience with physical activity. She will also need to be attired in line with her cultural beliefs when exercising.
• Her daughter has encouraged her to join a gym to help occupy her time, get her out and about and become more active in the community, as well as strengthen her bones and joints.
• English is Samina's second language and she speaks broken English, but she can understand English very well.
• Samina has admitted she can be very lazy and has expressed that she loses interest in exercise very quickly. Her daughter suggested a circuit format would be a good introduction to exercise for her.

2. Complete stages 1 and 2 of the Adult Pre-Exercise Screening System on the next page of this assessment to identify the clients risk of an adverse event during exercise:
Refer to stage 2 of the Adult Pre-Exercise Screening System to answer the following in regards to Samina:

Students are required to address ALL questions in this assessment task to be deemed as
satisfactory
The following assessment requires you to design, instruct and evaluate a program based on the
scenario below.
Scenario:
Tony (66 years old) and Gloria (65 years old) have been married for 39 years. For their 40th wedding
anniversary next year they’ve planned to take a holiday around Europe and South America for 3 months.
They’ve both been members at the local leisure centre for over 10 years, mostly using the pool twice a
week to maintain a reasonable level of fitness. They have sporadically used some basic equipment
at the leisure centre’s gym, but have never had a structured program to follow. They have both now
requested a gym program that they can do together to put them in good health for the trip, improve
their strength and fitness and minimise the risk of falls when they’re sightseeing on uneven ground.
Both Tony and Gloria have similar fitness levels and currently have no medical conditions, illnesses or
other health risk factors that would place limitations on their ability to exercise. They can exercise in the
 gym up to 3 times a week for 60 minutes each session.

Part A:
1. Using the program card template included in this assessment, design an appropriate exercise program that Tony and Gloria can complete together in their own time when they visit the gym. Ensure that you:
a. Include an appropriate warm up, listing specific stretches
b. Include an appropriate cool down, listing specific stretches
c. Include a variety of cardiovascular and resistance exercises
d. Complete all details on the program card thoroughly
e. Follow the principles of programming such as:
• the F.I.T.T principle
• order of exercise
• type of exercise
• programming variables (sets, reps, rest, intensity, speed of movement etc.)
f. Use the ‘additional information’ section at the bottom of the card to list any other information relevant to the client to assist with injury prevention (such frequency of sessions, provision for rest days and other physical activities).

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