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Active IQ Level 2 Certificate in Fitness Instructing (Gym) (QCF)

Qualification Accreditation Number

500/8756/3 (QCF)

QCF Learner Achievement Portfolio (LAP)

www.activeiq.co.uk

Version AIQ003133

Active IQ wishes to emphasise that whilst every effort is made to ensure accuracy, the material contained within this document is subject to alteration or amendment in terms of overall policy, financial or other constraints. Reproduction of this publication is prohibited unless authorised by Active IQ Ltd. No part of this document should be published elsewhere or reproduced in any form without prior written permission.

Copyright © 2014 Active IQ Ltd. Not for resale

Contents

Assessment plan and record of achievement .........3

Know how to support clients who take part in exercise and physical activityWorksheet - Know how to support clients .............5

Planning gym-based exerciseTask - Client interview .......................................7

Health, safety and welfare in a fitness environment Worksheet .....................................................10

Planning gym-based exerciseWorksheet or professional discussion - Planning gym-based exercise .........................................16Professional discussion ....................................20Physical activity readiness questionnaire ...........22Health Commitment Statement (HCS) ................24

Planning gym-based exerciseInstructing gym-based exerciseLearner guidance ............................................25

Planning gym-based exerciseProgramme card .............................................26Session plan - CV ............................................31Session plan - resistance ..................................32Session plan - free weight exercise ....................33Session plan - body weight ...............................34

Instructing gym-based exerciseFormative observed session ..............................35Assessor’s feedback and questions - formative observed session .............................................36Summative observed session ............................37Assessor’s feedback and questions - summative observed session .............................................38Session self-evaluation .....................................39

Annex 1 Bones, joints and muscles ...................41

Planning gym-based exerciseInstructing gym-based exerciseTable 1 - Lift list ..............................................42

Activ

e IQ

Lev

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Cer

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Fitn

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Inst

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Ass

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and

Plan

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Copyright © 2014 Active IQ Ltd. Not for resale | 3

Inst

ruct

ing

gym

-bas

ed e

xerc

ise

Form

ativ

e ob

serv

ed s

essi

onO

bser

vatio

n

Sum

mat

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obse

rved

ses

sion

Obs

erva

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Sess

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self-

eval

uatio

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ritte

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Ass

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plan

ning

and

rec

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of a

chie

vem

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decl

arat

ion

Dec

lara

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Nam

eSi

gnat

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Dat

e

Lear

ner’s

ag

reem

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I a

gree

to b

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ccor

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to th

e as

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men

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(if a

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that

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ence

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in th

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4 | Copyright © 2014 Active IQ Ltd. Not for resale

Know how to support clients who take part in exercise and physical activityUnit accreditation number: M/600/9015Worksheet – Know how to support clients

There are 8 marks available in this task. You must score a minimum of 8 marks in total to achieve a pass. In addition to achieving the total pass mark, you must also score at least the minimum marks set for each question to achieve an overall pass.

1. Why is it important to form an effective working relationship with your client?

1 mark (minimum 1 mark)

2. Why is it important to present yourself and your organisation positively to your client?


3. Why is it important to value equality and diversity when working with your client?


4. Why is it important to ensure that client care is upheld within the organisation?


5. Why is it important to notify your client if there is likely to be a delay in meeting their needs?



6. Why is it important to “go the extra mile” for your client?


7. Why is it important to handle any client complaints in a positive manner, ensuring you adhere to organisational procedures?


8. Why is it important for your client to take personal responsibility for their own fitness and motivation?


Result total / 8 marks (8 marks in total, with the minimum set marks achieved for each question required to pass)

Assessor’s feedback:


Know how to support clients who take part in exercise and physical activityUnit accreditation number: M/600/9015 Planning gym-based exerciseUnit accreditation number: F/600/9018Task – Client interview

There are 15 marks available in this task. You must score a minimum of 12 marks in total to achieve a pass. In addition to achieving the total pass mark, you must also score at least the minimum marks set for each question to achieve an overall pass.

Name of client

Date of birth Gender M / F

Height 3 marks (minimum 2 marks)

Weight

BMI

What are your client’s barriers to participation?

1 mark (minimum 1 mark)For each barrier that your client has given describe a strategy to assist your client to overcome the barrier.



What incentive/ reward schemes will you use to motivate your client?

1 mark (minimum 1 mark)Which methods of communication will help you to motivate your client?

1 mark (minimum 1 mark)List your client’s exercise preferences

1 mark (minimum 1 mark)Set out your client’s short, medium and long term goals

3 marks (minimum 2 marks)Short

Medium

Long


How will you review your client’s short, medium and long term goals?3 marks (minimum 2 marks)

Short

Medium

Long

Give one example of where your client can source relevant information to help meet their needs





Health, safety and welfare in a fitness environment Unit accreditation number: T/600/9016Worksheet

There are 69 marks available in this worksheet. You must score a minimum of 56 marks in total to achieve a pass. In addition to achieving the total pass mark, you must also score at least the minimum marks set for each question to achieve an overall pass.

1. Identify two types of emergencies that may occur in a fitness environment.

2 marks (minimum 1 mark)

2. Describe the role of the three external services during an emergency.

3 marks (minimum 2 marks)

3. Give one example of the role that a member of staff may play in an emergency.


4. Why is it important to follow emergency procedures calmly and correctly?



5. Complete the table below for a typical emergency. On this occasion the emergency is a fire.

Describe how you would ensure that the safety of the people was maintainedChildren

Older people

Disabled people


6. Why is health and safety important in a fitness environment?


7. Identify two legal requirements that employers must adhere to in order to comply with Health and Safety Law.


8. Complete the table below. You will need to give one example of duty of care for each special population group.

Special population group

Duty of care Limitations of the fitness instructor

Young people

Older people


Special population group

Duty of care Limitations of the fitness instructor

Pre / post-natal women

Disabled people


9. Describe two types of security procedures that you would find in a fitness environment.


10. Describe two key, health and safety documents that are relevant to the fitness industry.


11. Complete the table below for possible hazards within a fitness environment.

Fitness environment

Give one example of an associated hazard

Give one example of controlling the possible risks of the hazard

Who would you refer the risk to if you were unable to deal with it yourself?

Facilities


Fitness environment

Give one example of an associated hazard

Give one example of controlling the possible risks of the hazard

Who would you refer the risk to if you were unable to deal with it yourself?

Equipment

Manual handling

Client behaviour

Security

Hygiene


12. Explain the five steps of risk assessment.



13. Give one example of safeguarding the welfare of children and vulnerable adults.


14. Complete the table below by listing the four recognised forms of abuse and the signs and symptoms of abuse that can be identified.

Forms of abuse Signs and symptoms of abuse


15. Give three examples of procedures that you would expect to find in an organisation’s safeguarding children and vulnerable adults policy.


16. If you suspected any possible abuse to whom would you report this?



17. Describe two procedures that you would follow to protect yourself from accusations of abuse.


18. Complete the table below.

Identify two statutory agencies responsible for safeguarding children and vulnerable adults

Give an example of when it may be necessary to contact the statutory agency


19. Describe how to maintain the confidentiality of information relating to possible abuse.



Pass / Refer



Planning gym-based exerciseUnit accreditation number: F/600/9018Worksheet or professional discussion - Planning gym-based exercise

Please complete either the worksheet or professional discussion

Worksheet - Planning gym-based exercise

There are 35 marks available in this worksheet. You must score a minimum of 28 marks in total to achieve a pass. In addition to achieving the total pass mark, you must also score at least the minimum marks set for each question to achieve an overall pass.

1. Explain the process of informed consent.


2. Describe how you would collect client information using:

Questionnaire

Interview

Observation

Physical measurements


3. How would you determine which method/s of collecting information are appropriate for your individual clients?



4. Explain the principles of screening clients prior to exercise.


5. Describe two factors, based on client screening, which may affect safe exercise participation.


6. Give two examples of how client information could affect the planning of an exercise session.


7. Identify one reason for the temporary deferral of exercise.


8. Explain two reasons why you might refer your clients to other professionals.



9. How will you plan your exercise session to meet your client’s objectives?


10. Why is it important to agree goals and objectives with your clients?


11. Identify two exercises which will help develop the following components of fitness for your clients:

Cardiovascular fitness

Muscular fitness

Flexibility

Motor skills


12. Identify two cardiovascular and two resistance machines and describe their uses.

Cardiovascular machines Resistance machines

4 marks (minimum 3 marks)18 | Copyright © 2014 Active IQ Ltd. Not for resale

13. Describe how to plan gym-based exercise using a circuit format.



Pass / Refer



Planning gym-based exerciseUnit accreditation number: F/600/9018Professional discussion

Please complete either the worksheet or professional discussion.

Agenda Learning outcome / assessment criteria

Tape / digital counter

Describe how to collect client information (the following assessment criteria must be discussed 1.1, 1.2, 1.3, 1.4)

Learning outcome 1

Explain how to use client information based on the screening processes (the following assessment criteria must be discussed 2.1, 2.2, 2.3, 2.4)

Learning outcome 2


Explain how to plan and agree goals with clients (the following assessment criteria must be discussed 3.1, 3.2, 3.3, 3.4)

Learning outcome 3

Pass / Refer



Planning gym-based exerciseUnit accreditation number: F/600/9018Physical activity readiness questionnaire (PAR-Q) and you (a questionnaire for people aged 15 69)

Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.

If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.

Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO.

1. has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

YES NO

2. do you feel pain in your chest when you do physical activity? YES NO

3. in the past month, have you had chest pain when you were not doing physical activity? YES NO

4. do you lose your balance because of dizziness or do you ever lose consciousness? YES NO

5. do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?

YES NO

6. is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart conditions?

YES NO

7. do you know of any other reason why you should not do physical activity? YES NO

If you answered YES to one or more questions:Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered YES.You may be able to do any activity you want as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice find out which community programmes are safe and helpful for you.

If you answered NO to all questions:If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:Start becoming much more physically active begin slowly and build up gradually. This is the safest and easiest way to go.Take part in a fitness appraisal this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. It is also highly recommended that you have your blood pressure evaluated. If your reading is over 144/94, talk with your doctor before you start becoming much more physically active


DELAY BECOMING MUCH MORE ACTIVE:

If you are not feeling well because of a temporary illness such as a cold or a fever wait until you feel better; orif you are or may be pregnant talk to your doctor before you start becoming more active

PLEASE NOTE: If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan.

NO CHANGES PERMITTED. YOU ARE ENCOURAGED TO PHOTOCOPY THE PAR-Q BUT ONLY IF YOU USE THE ENTIRE FORM.

NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity programme or a fitness appraisal, this section may be used for legal or administrative purposes.

“I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction.”

Name

Signature Date

Signature of parent Witnessor guardian(for participants under the age of majority)

Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if your condition changes so that you would answer YES to any of the seven questions.


Health Commitment Statement (HCS)

The Health Commitment Statement sets the standards that health & fitness centres and users can reasonably expect from each other in regards to the health of the user.

Background

The HCS is the evolution of the PAR-Q, which has existed for the past 15 years. The HCS reflects government policy and legal trends, which aim to shift responsibility for personal health from the operator to the user. The Fitness Industry Association is taking the lead in allowing operators to be more accessible while facilitating a better working relationship between fitness and medical sectors in the community. This has also provided an opportunity to align the HCS to the skills and expertise of fitness professionals established through REPs.

The HCS has been developed by Fitness Industry operators, medico legal professionals and health providers to support the evolving requirements of users and operators.

Purpose

• develop the current PAR-Q to simplify access to activity facilities for users• assist the Health, Medical and Fitness industries to work in harmony while supporting initiatives to

encourage the nation to become more active• bring health and fitness clubs in line with virtually all other sports and active leisure in relation to health

matters• demonstrate respect for members by placing responsibility where it belongs, with the individual member• be consistent with current Government policies in encouraging every individual to take responsibility for

his or her own health• offer the opportunity to clubs to maximise their membership• be in keeping with current trends in legislation and case law• be consistent with a more modern approach to individual responsibility in medicine and the law• provide the opportunity for a uniform approach across the health and fitness industry, producing greater

clarity and reducing costs• offer a simple solution in plain English, which is accessible to fitness instructors, staff and members• remove stress and anxiety from staff in relation to health of members

The HCS has been designed for users in a gym environment and with all operators in mind, allowing flexibility with its usage.


Planning gym-based exerciseUnit accreditation number: F/600/9018Instructing gym-based exerciseUnit accreditation number: A/600/9020Learner guidance

PlanningYour programme card should include the following (as a minimum).

Please ensure that you use exercises from Table 1 when planning your session.• Warm-up• Cool down• Three types of cardiovascular equipment• Four resistance machine lifts (please see table 1)• Four free weight lifts (please see table 1)• Three body weight exercises (please see table 1)

You should plan for a 45 – 60 minute session for one client.

You should complete one session plan for each of the following:• One cardiovascular equipment exercise• One resistance machine lift• One free weight lift• One body weight exercise

Please ensure that you use exercises from your programme card.

Detail how each of the exercises selected can be adapted for:• 14 – 16 age range• older adults• pre and post-natal clients• disabled clients

InstructingYou will be observed instructing your client through the planned programme. You will be required to instruct your client through a minimum of the following planned exercises:

• Two types of cardiovascular equipment• Three resistance machine lifts• Three free weight lifts• One body weight exercise

Your assessor will choose which out of your planned exercises they wish you to instruct.The following will be assessed formatively (during your course):

• One type of cardiovascular equipment• One resistance machine lift• One free weight lift• Two body weight exercises


Plan

ning

gym

-bas

ed e

xerc

ise

Uni

t acc

redi

tatio

n nu

mbe

r: F/

600/

9018

Pro

gram

me

card

Safe

ty c

heck

s re

quired

: (d

etai

l che

cks

carr

ied

out

and

any

subs

eque

nt a

ctio

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ken)

Any

spe

cial

arr

ange

men

ts o

r ad

apta

tions

to

be m

ade:

(in

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pons

e to

av

aila

ble

time,

equ

ipm

ent

or fac

ilitie

s, o

r cl

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s pr

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the

day

)

Loca

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of n

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:

L

ocat

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of n

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st fi

rst

aid

kit:

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:

War

m u

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appr

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liste

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af)

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equ

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/ act

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one:

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V c

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quip

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Tim

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get

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achi

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s:2

.


Mai

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achi

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Exe

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Sets

/ re

ps:

Teac

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poi

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1.

2.

3.

4.


Mai

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Exe

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Sets

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Teac

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poi

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1.

2.

3.

4.


Bod

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Exe

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Sets

/ re

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Teac

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poi

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1.

2.

3.

Coo

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appr

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liste

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V e

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Tim

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War

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(dia

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and

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Coo

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in a

dditi

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(dia

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tim

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be

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):


Plan

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-bas

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Uni

t acc

redi

tatio

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mbe

r: F/

600/

9018

Sess

ion

plan

- C

V

Plea

se c

ompl

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one

sess

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plan

for

a CV

exe

rcis

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Tim

ings

/ in

tens

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rcis

e / m

uscl

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oup

Teac

hing

poi

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Alte

rnat

ives

Ada

ptat

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for

14

- 1

6 a

ge r

ange

Old

er a

dults

Pre

and

pos

t-na

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s

Dis

able

d cl

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s


Plan

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gym

-bas

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Uni

t acc

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n nu

mbe

r: F/

600/

9018

Sess

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plan

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esis

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Plea

se c

ompl

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one

sess

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for

a re

sist

ance

exe

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Tim

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/ in

tens

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uscl

e gr

oup

Teac

hing

poi

nts

Alte

rnat

ives

Ada

ptat

ions

for

14

- 1

6 a

ge r

ange

Old

er a

dults

Pre

and

pos

t-na

tal c

lient

s

Dis

able

d cl

ient

s


Plan

ning

gym

-bas

ed e

xerc

ise

Uni

t acc

redi

tatio

n nu

mbe

r: F/

600/

9018

Sess

ion

plan

- fre

e w

eigh

t ex

erci

se

Plea

se c

ompl

ete

one

sess

ion

plan

for

a fre

e w

eigh

t exe

rcis

e

Tim

ings

/ in

tens

ityExe

rcis

e / m

uscl

e gr

oup

Teac

hing

poi

nts

Alte

rnat

ives

Ada

ptat

ions

for

14

- 1

6 a

ge r

ange

Old

er a

dults

Pre

and

pos

t-na

tal c

lient

s

Dis

able

d cl

ient

s


Plan

ning

gym

-bas

ed e

xerc

ise

Uni

t acc

redi

tatio

n nu

mbe

r: F/

600/

9018

Sess

ion

plan

- b

ody

wei

ght

Plea

se c

ompl

ete

one

sess

ion

plan

for

a bo

dy w

eigh

t exe

rcis

e

Tim

ings

/ in

tens

ityExe

rcis

e / m

uscl

e gr

oup

Teac

hing

poi

nts

Alte

rnat

ives

Ada

ptat

ions

for

14

- 1

6 a

ge r

ange

Old

er a

dults

Pre

and

pos

t-na

tal c

lient

s

Dis

able

d cl

ient

s


Instructing gym-based exerciseUnit accreditation number: A/600/9020Formative observed session

Key: Competent mark a tick (P) Not competent mark a cross (x) Competent with a comment mark a bullet point (l) Question mark a QDelivering the exercise session (A): The learner has:

CV3P/X

RM4P/X

FW4P/X

BW2P/X

BW3P/X

1. Demonstrated correct technique and safe use of equipment and exercises

1. Given clear / accurate explanations of each exercise to the client

3. Selected safe and effective exercises

4. Adapted the exercise appropriately for the client when necessary

5. Given appropriate alternatives to the client when necessary

6. Used / reinforced key instruction points to improve client’s performance and encourage independence

7. Used appropriate teaching position to enable observation / correction of client

8. Selected the correct speed for exercises

Please date when each piece of equipment has been observed

Please initial when each piece of equipment has been observed (Assessor)

Result: Delete as appropriate Competent Not competent


Assessor’s feedback and questions - formative observed session

Performance criteria:


Inst

ruct

ing

gym

-bas

ed e

xerc

ise

Uni

t acc

redi

tatio

n nu

mbe

r: A/

600/

9020

Sum

mat

ive

obse

rved

ses

sion

Key

: C

ompe

tent

mar

k a

tick

(P)

Not

com

pete

nt m

ark

a cr

oss

( x

) C

ompe

tent

with

a c

omm

ent

mar

k a

bulle

t po

int

( l

) Q

uest

ion

mar

k a

Q

Dat

e:

Star

ting

the

Sess

ion

(A):

Th

e le

arne

r ha

s:P

/X

1. P

repa

red

the

envi

ronm

ent a

nd c

heck

ed e

quip

men

t for

the

sess

ion

2. W

elco

med

clie

nt a

ppro

pria

tely

3. E

xpla

ined

all

nece

ssar

y he

alth

and

saf

ety

info

rmat

ion

4. C

arrie

d ou

t ver

bal s

cree

ning

and

PAR

Q g

ivin

g ap

prop

riate

adv

ice

to th

e cl

ient

bas

ed o

n pr

ior

info

rmat

ion

5. O

utlin

ed th

e pu

rpos

e &

stru

ctur

e of

the

sess

ion

6. P

rese

nted

a p

ositi

ve im

age

of s

elf a

nd o

rgan

isat

ion

to th

e cl

ient

Del

iver

ing

the

exer

cise

ses

sion

(B

):Th

e le

arne

r ha

s:W

-up

CV

1P

/X

W-u

p st

retc

hP

/X

RM

1

P/X

RM

2

P/X

RM

3

P/X

FW1

P/X

FW2

P/X

FW3

P/X

BW

1

P/X

C-d

own

CV

2P

/X

C-d

own

stre

tch

P/X

1. D

emon

stra

ted

corr

ect t

echn

ique

& s

afe

use

of e

quip

men

t & e

xerc

ises

2. G

iven

cle

ar/a

ccur

ate

expl

anat

ions

of e

ach

exer

cise

to th

e cl

ient

3. S

elec

ted

safe

& e

ffect

ive

exer

cise

s

4. U

sed

supp

ortiv

e &

mot

ivat

iona

l beh

avio

ur w

ith th

e cl

ient

5. C

omm

unic

ated

with

clie

nts

clea

rly &

acc

urat

ely

prov

idin

g fe

edba

ck a

nd in

stru

ctin

g po

ints

w

hich

are

tim

ely,

cle

ar a

nd m

otiv

atio

nal

6. A

dapt

ed th

e ex

erci

se a

ppro

pria

tely

for

the

clie

nt w

hen

nece

ssar

y

7. G

iven

app

ropr

iate

alte

rnat

ives

to th

e cl

ient

whe

n ne

cess

ary

8. M

onito

red

inte

nsity

app

ropr

iate

ly fo

r th

e co

mpo

nent

and

clie

nt

9. U

sed/

Rei

nfor

ced

key

inst

ruct

ion

poin

ts to

impr

ove

clie

nt’s

per

form

ance

& e

ncou

rage

in

depe

nden

ce

10. U

sed

appr

opria

te te

achi

ng p

ositi

on to

ena

ble

obse

rvat

ion/

corr

ectio

n of

clie

nt

11. G

aine

d fe

edba

ck fr

om th

e cl

ient

to c

heck

und

erst

andi

ng o

f the

ir pe

rfor

man

ce

12. D

emon

stra

ted

safe

& e

ffect

ive

liftin

g &

pas

sing

tech

niqu

es a

ppro

pria

te to

eac

h ex

erci

seN

/AN

/AN

/AN

/AN

/A

13. M

anag

ed th

e tim

ings

of t

he s

essi

on e

ffect

ivel

y

14. S

elec

ted

the

corr

ect s

peed

for

exer

cise

s

15. E

stab

lishe

d an

effe

ctiv

e w

orki

ng r

elat

ions

hip

with

the

clie

nt

Endi

ng th

e ex

erci

se s

essi

on (

C) T

he le

arne

r ha

s:P

/X

1. G

iven

con

stru

ctiv

e fe

edba

ck to

the

clie

nt b

ased

on

thei

r pe

rfor

man

ce

2. G

aine

d fe

edba

ck fr

om th

e cl

ient

as

to h

ow w

ell t

heir

goal

s w

ere

met

and

how

effe

ctiv

e th

e pl

anne

d ac

tiviti

es w

ere

3. G

aine

d fe

edba

ck fr

om th

e cl

ient

as

to h

ow e

ffect

ive

the

mot

ivat

iona

l and

inst

ruct

iona

l sty

les

wer

e

4. C

heck

ed th

at th

e en

viro

nmen

t & e

quip

men

t was

left

in g

ood

orde

r

Res

ult:

Del

ete

as a

ppro

pria

teC

ompe

tent

Not

com

pete

nt


Assessor’s feedback and questions - summative observed session

Performance criteria:


Instructing gym-based exerciseUnit accreditation number: A/600/9020Session self-evaluation

Review the outcomes of working with clients and any feedback gained from your client.

How well did the exercises meet your client’s needs?

How effective and motivational was the relationship with your client?

How well did your instructing style match the client’s needs?

How would you adapt the exercises to progress or regress according to your client’s needs?


Identify how you could improve your personal practice.

Explain the value of reflective practice.

Describe how you would change your instructional style and incorporate the principles of behaviour management for group inductions.

Result Pass/ Refer



Anat

omy

and

phys

iolo

gy fo

r ex

erci

seU

nit a

ccre

dita

tion

num

ber:

H/6

00/9

013

Ann

ex 1

Bon

es,

join

ts a

nd m

uscl

es

Bon

es

Axia

l ske

leto

n•

Cran

ium

• Ce

rvic

al v

erte

brae

• Th

orac

ic v

erte

brae

• Lu

mba

r ve

rteb

rae

• Sa

cral

ver

tebr

ae•

Ster

num

• R

ibs

• Co

ccyx

Appe

ndic

ular

ske

leto

n•

Scap

ula

• Cl

avic

le•

Hum

erus

• U

lna

• R

adiu

s•

Carp

als

• M

etac

arpa

ls•

Phal

ange

s•

Ilium

• Is

chiu

m•

Pubi

s•

Fem

ur•

Pate

lla•

Tibi

a•

Fibu

la

• Ta

rsal

s

Join

ts•

Imm

ovab

le•

Slig

htly

mov

able

• Fr

eely

mov

able

/ syn

ovia

l•

Glid

ing

• Pi

vot

• B

all a

nd s

ocke

t•

Hin

ge

Maj

or M

uscl

es•

Pect

oral

is m

ajor

• D

elto

ids

• B

icep

s•

Rec

tus

abdo

min

is•

Obl

ique

s•

Tran

sver

sus

abdo

min

is•

Trap

eziu

s•

Rho

mbo

ids

• Tr

icep

s•

Latis

sim

us d

orsi

• Er

ecto

r sp

inae

• H

ip fl

exor

s•

Qua

dric

eps

• Ad

duct

ors

• An

terio

r tib

ialis

• G

lute

als

• Ab

duct

ors

• H

amst

rings

• G

astro

cnem

ius

• So

leus

• D

iaph

ragm

• In

terc

osta

ls


Planning gym-based exerciseUnit accreditation number: F/600/9018Instructing gym-based exerciseUnit accreditation number: A/600/9020Table 1 - Lift list

Joint/ movement Resistance machine Free weight Body weightShoulder flexion Seated chest press

(neutral grip)Front raise (DB)

Shoulder extension Seated row (low pulley)Seated row (neutral grip)

Single arm rowBent arm pullover (DB)

Shoulder abduction Shoulder press Shoulder press (DB)Lateral raise (DB)Upright row (BB)

Shoulder adduction Lat pull down (in front of chest)Assisted pull up

Chins

Shoulder horizontal flexion

Bench pressSeated chest press (BB grip)Pec dec

Bench pressFlyes (DB)

Press up

Shoulder horizontal extension

Seated row (BB grip) Prone flye (DB)

Elbow extension Triceps pushdown (high pulley)Tricep press

Supine Triceps press(BB)Single arm Tricepspress (DB)

Press up

Elbow flexion Biceps curl (low pulley)Seated bicep curl

Biceps curl (BB DB)

Hip extension Leg pressTotal hip

Lunge (BB, DBoptional)Dead lift (BB DB)

Lunge

Hip adduction Seated adductorTotal hip

Hip abduction Seated abductorTotal hip

Knee extension Seated knee extensionLeg press

LungeDead lift (BB DB)Squat (DB BB)

LungeSquat

Knee flexion Lying thigh curlSeated thigh curl

Trunk flexion Abdominal machine Abdominal curlSpinal extension Lower back machine Dead lift (BB DB) Back raise


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