Vcert PE revision

THINK PRUDS:

Programme  Ready  Uncover  Doctor  Self-screening

P - HELP THE TRAINER DESIGN AN  IDEAL PROGRAMME BASED ON THE CLIENT'S INFORMATION , SO IT CAN  SUIT X'S NEEDS OR FOCUS/AIMS/ FITNESS REQUIREMENTS

R - HELPS YOU DECIDE IF YOU ARE  PHYSICALLY READY TO EXERCISE SAFELY, BASED ON ON THE ANSWERS  THAT YOU GIVE ON THE PAR-Q.

U - PAR-Q QUESTIONS ARE DESIGNED TO  HELP UNCOVER POTENTIAL HEALTH RISKS ASSOCIATED WITH EXERCISE  , E.G. HEART DISEASE 

D - MAY POSSIBLY NEED A  VISIT TO THE  DR'S IF ANYTHING IS FLAGGED UP ON THE  PAR-Q WHEN THE CLIENT TICKS YES.

S - THE PAR-Q IS A SIMPLE SELF SCREENING TOOL (SELF CHECK) THAT THE  CLIENT CAN EASILY PERFORM TO SHOW IF THEY CAN TAKE PART IN EXERCISE

* PROVIDE AN OVERALL ASSESSMENT OF X'S  BASE LEVEL OF FITNESS

1) POINT AT EACH FITNESS COMPONENT E.G.BODY COMPOSITION

2) EXAMPLE - STATE THE   COMPARISON WITH THE NATIONAL AVERAGE  E.G.OBESE

3) EXPLAIN- LOOK AT REASONS FOR THE RESULTS 

(RELATE BACK TO THE  SCENARIO/PAR-Q WHERE APPROPRIATE).

4) BREAK DOWN RESULTS- STRENGTHS + WEAKNESSES.

 ALASDAIR'S (POINT) MUSCULAR STRENGTH E.G. ON THE HAND GRIP TEST WAS 20KG

• WHEN COMPARED WITH THE  NATIONAL AVERAGE THIS WAS CLASSED AS (EXAMPLE) AVERAGE
• (EXPLAIN) THIS IS DUE TO THE FACT ALASDAIR HAS RECENTLY JOINED THE GYM AND THEREFORE HE MAY HAVE STARTED WEIGHT TRAINING, WHICH WOULD IMPROVE MUSCULAR STRENGTH IN HIS ARMS 
• THIS IS ANOTHER STRENGTH IN HIS  BASE LEVEL OF FITNESS.

1) WHAT IS X’S OVERALL BASE LEVEL OF FITNESS- IS X THEREFORE SUITABLE TO EXERCISE?

ALWAYS YES! BUT AFTER VISIT TO DR IF THEY SAID YES ON THE PARQ TO ANY OF THE QUESTIONS

2) WHAT IS THE FOCUS OF X IN THE CASE STUDY (IF X HAS ONE )?

3) LOOK AT X'S FITNESS COMPONENTS – WHAT IS X'S GREATEST WEAKNESS?

4) WHAT EXERCISES SHOULD X BE COMPLETING AND WHAT  TIME SHOULD X SPEND ON THESE?

5) WHAT CAN X DO IN THE FUTURE tTO PROGRESS TRAINING? 

• F F E t F

X IS SUITABLE TO PARTICIPATE IN EXERCISE DESPITE THE FACT THEIR OVERALL BASE LEVEL OF FITNESS IS …………………

2. FOCUS (IF X HAS ONE IN THE CASE STUDY )– X’S FOCUS IS TO ………………..

3. FITNESS COMPONENTS -  X'S GREATEST WEAKNESS IS………………

4. EXERCISE AND TIME –  X COULD START BY …….............FOR............... TIME

 5. FUTURE –  IN THE FUTURE X COULD PROGRESS TRAINING BY ………………………….

IF YOUR AIM IS TO IMPROVE CARDIOVASCULAR FITNESS (BODY COMPOSITION), DEVISE A TRAINING SESSION INCLUDING

WARM UP, MAIN EXERCISES AND A COOL DOWN

STAGE 1- WARM UP 5 MINUTES GENTLE JOG TREADMILL.

STAGE 2 - 5 MINUTE UPPER AND LOWER BODY STRETCHES.

• Hold each stretch for 8 seconds
• Neck, shoulders, tricep, side bend, hamstring and thigh

MAIN EXERCISES-

10 MINUTES AEROBIC ACTIVITY ON TREADMILL. SHORT BREAK FOR HYDRATION 10
MINUTES AEROBIC ACTIVITY 60-80% MAXIMUM HEART RATE.

COOL DOWN - 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF
STRETCHES TO LEGS AND ARMS.

IF YOUR AIM IS TO IMPROVE MUSCULAR ENDURANCE DEVISE A TRAINING SESSION

INCLUDING WARM UP MAIN EXERCISES AND A COOL DOWN

STAGE 1-WARM UP 5 MINUTES PULSE RAISER ON A ROWER.

STAGE 2 - 5 MINUTE UPPER AND LOWER BODY STRETCHES.

MAIN EXERCISES- 6 DIFFERENT EXERCISES 3 SETS X 15 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/PLANK/BICEP CURLS

• Alternating muscle groups

COOL DOWN - 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF STRETCHES
TO LEGS AND ARMS.

IF YOUR AIM IS TO IMPROVE MUSCULAR STRENGTH DEVISE A TRAINING SESSION  

INCLUDING WARM UP MAIN EXERCISES AND A COOL DOWN

STAGE 1-WARM UP 5 MINUTES GENTLE JOG TREADMILL

STAGE 2 -5 MIN UPPER AND LOWER BODY STRETCHES.

6 DIFFERENT EXERCISES 5SETS 2-6 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/PLANK/BICEP CURLS

• Alternating muscle groups

COOL DOWN - 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF STRETCHES
TO LEGS AND ARMS.

IMPROVING CARIOVASCULAR FITNESS

STAGE 1-WARM UP 5 MINUTES GENTLE JOG TREADMILL

STAGE 2 - 5 MIN UPPER AND LOWER BODY STRETCHES.

15 MINUTES AEROBIC ACTIVITY ON TREADMILLSHORT BREAK FOR HYDRATION

15 MINUTES AEROBIC ACTIVITY 60-80% MHR

COOL DOWN - 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF STRETCHES
TO LEGS AND ARMS.

IMPROVING MUSCULAR ENDURANCE

STAGE 1- WARM UP 5 MINUTES GENTLE JOG TREADMILL

STAGE 2- 5 MINUTES UPPER + LOWER BODY STRETCHES

• 6 DIFFERENT EXERCISES 3 SETS x 17 REPS LIGHT WEIGHT
• LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/PLANK/BICEP CURLS

COOL DOWN- 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF STRETCHES TO LEGS AND ARMS

IMPROVING MUSCULAR STRENGTH

STAGE 1- WARM UP 5 MINUTES GENTLE JOG TREADMILL

STAGE 2- 5 MINUTES UPPER + LOWER BODY STRETCHES

• 6 DIFFERENT EXERCISES 5 SETS x 5 REPS HEAVIER WEIGHT
• LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/PLANK/BICEP CURLS

COOL DOWN- 3 MINUTES LIGHT JOGGING FOLLOWED BY 5 MINUTES OF STRETCHES TO LEGS AND ARMS

WEEK 1- WARM UP (TREADMILL/ROWER/BIKE/SWIM)20 MINS 60-80% MHR

WEEK 3- WARM UP (TREADMILL/ROWER/BIKE/SWIM) 24 MINS 60-80% MHR

WEEK 5- WARM UP (TREADMILL/ROWER/BIKE/SWIM) 28 MINS 60-80% MHR

WEEK 1- 1O MINS BRIEF REST FOR HYDRATION 1O MINS 60-80% MHR

WEEK 3- 12 MINS MAY NEED REST FOR HYDRATION 12 MINS 60-80% MHR

WEEK 5- 14 MINS TRYING TO HAVE NO REST + COMPLETE 28 MIN RUN 60-80% MHR

WEEK 1- 1 MIN JOG 1 MIN WALK FOR 20 MINS MAY NEED A REST AT 5-10 MINS/ 10 MINS 60-80% MHR

WEEK 3- 2 MIN JOG 1 MIN WALK  FOR 10 MINS MAY NEED A BREAK THEN REPEAT FOR ANOTHER 10 MINS 60-80% MHR

WEEK 5- 3 MIN JOG 1 MIN WALK FOR 10 MINS THEN REPEAT FOR ANOTHER 10 MINS      60-80% MHR

WEEK 1- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 14 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 15 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 16 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 1- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 12 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 12 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAIN ACTIVITY: 6 DIFFERENT EXERCISES 3 SETS x 12 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 1- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 3 x 10 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 3 x 11 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 3 x 12 REPS LIGHT WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 1- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 4 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 5 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 6 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 1- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 3 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 4 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 5 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 1- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 2 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 3- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 3 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

WEEK 5- MAINT ACTIVITY: 6 DIFFERENT EXERCISES 5 x 4 REPS HEAVY WEIGHT

LEG PRESS/PRESS UPS/SQUATS/CHEST PRESS/LUNGES/BICEP CURLS

OPTIONS

• PORRIDGE WITH HONEY, 2 SLICES OF TOAST WITH BUTTER, 1 CUP OF COFFEE

• 2 x WEETABIX WITH SLICED BANANA, 1 CUP OF COFFEE

• MUSELI WITH NATURAL YOGURT, SMALL GLASS OF APPLE JUICE

• ALL BRAN WITH A LARGE BANANA

• GREEK YOGHURT WITH BLUBERRIES AND MUESLI

OPTIONS

• BANANA, 1 GLASS OF MILK

• 1 HANDFUL OF ALMONDS, 1 BOTTLE OF WATER

• MEDIUM APPLE WITH 2 TABLESPOONS OF PEANUT BUTTER, 1 BOTTLE OF WATER

• DRIED APRICOTS, 7 x WALNUT HALVES

• GRANOLA BAR 

OPTIONS:

• JACKET POTATO WITH TUNA AND SWEETCORN, YOGURT, 1 BOTTLE OF WATER
• VEGETABLE SOUP WITH 2 SLICES OF WHOLEMEAL BREAD, 1 x PEAR
• APPLE AND PEPPER PITA PACKET, 1 CUP OF MIXED GREENS, 1 CUP OF TEA
• CHEESE ON TOAST WITH TOMATO AND 1 x BOILED EGG
• AVOCADO AND EGG ON WHOLMEAL TOAST, 1 POTION OF MIXED GREEN SALAD

OPTIONS:

• 4 CHUNKS OF DARK CHOCOLATE
• 1 xPACKET OF BAKED CRISPS, 1 BOTTLE OF WATER
• 1 BOTTLE OF WATER
• 1 HANDFUL OF BLUEBERRIES
• 8 x DRIED APRICOTS, 5 WALNUTS

OPTIONS:

• 1 x GRILLED CHICKEN BREAST, 1PORTION OF MICROWAVED BROCCOLI, 1 PORTION OF CARROTS,1 x BAKED SWEET POTATO, 1 BOTTLE OF WATER
• 1 PORTION OF BEEF STEW WITH ROOT VEGETABLES, MEDIUM JACKET POTATO, 1 CUP OF COFFEE
• 4OZ OF BAKED SALMON, 1 CUP OF BROWN RICE, 1 CUP OF GREEN BEANS, 1 CUP OF COFFEE
• 1  STUFFED PEPPER WITH MINCE AND 1 CUP OF BROWN RICE, 1 PORTION OF STEAMED CARROTS
• 1 PORTION OF VEGETABLE CURRY AND 1 CUP OF BROWN RICE, LOW FAT ICE CREAM

OPTIONS:

• 1 x CHEESESTRING
• 1 MEDIUM ORANGE
• CHEESE AND WHOLEGRAIN CRACKERS
• HOT CHOCOLATE - NO ADDED SUGAR
• SNACK A JACK RICE CAKE 

1) MOTIVATION- KEEP X MOTIVATED 

• SEASONING- HERBS/SPICES/CITRUS JUICES AND ZEST/GARLIC/ONION/SPLASH OF WINE OR VINEGAR

2) ALMOST-CALORIE-FREE CONDIMENTS- MUSTARD/SALSA/STEAK SAUCE/SOY SAUCE2) CONTROL

ASK X WHAT THEY LIKE + ADD MORE OF THIS SO THEY FEEL THEY HAVE MORE CONTROL OVER THEIR DIET

3) CHANGE-  CHANGE THE MEALS POINTED AT IN THE QUESTION 

• GIVE A POINT AND EXPLAIN IT E.G.
• (POINT) + (POSITIVE) X GETS A GREATER VARIETY OF FOODS FOR BREAKFAST + X HASN'T HAS AVOCADO IN THEIR BREAKFAST BEFORE 

• GIVE POSITIVES + NEGATIVES IN YOU EXPLANATION
• CHANGE A SPECIFIC PROTEIN
• LACKING ENERGY = MORE CARBS

1) DISCUSS X'S PRE + POST DATA

• E.G. e.g. X HAS GONE FROM 33kg/m² BMI AND OBESE TO 29kg/m² BMI AND PRE-OBESE X HAS MANAGED TO DROP THEIR BMI BY 4kg/m² + MOVE WEIGHT CATEGORIES

2) GIVE REASONS FOR RESULTS:

• PARTICIPATING IN THE TRAINING PROGRAMME I HAVE DESIGNED, 
• FOCUSING ON THEIR CV ENDURANCE IN THE SESSION BY ... (GIVE EXAMPLES OF EXERCISES YOU'VE MADE X DO)
• FOLLOWING THE DIET PLAN

3) BENEFITS:

• REDUCES RISK OF WEIGHT RELATED CHRONIC DISEASES E.G. HEART ATTACK/STROKE/HIGH BP/DIABETES/LESS BREATHLESSNESS DURING EVERYDAY ACTIVITIES
• ( LOOK BACK AT SCENARIO + RELATE BENEFOTS TO THIS)

1) DISCUSS X'S PRE + POST DATA

• E.G. X HAS IMPROVED THEIR MUSCULAR ENDURANCE BY INCREASING THE AMOUNT OF SIT UPS X CAN DO IN ONE MINUTE FROM 8 TO 13. THIS IS AN 33% IMPROVEMENT + X HAS INCREASED THEIR RATING FROM WELL BELOW AVERAGE TO BELOW AVERGAE 

2) GIVE REASONS FOR RESULTS

• X HAS TAKEN PART IN THE TRAINING PROGRAMME 
• X HAS CONSISTENTLY ATTENDED LESSONS OVER 6 WEEKS 
• I HAVE APPLIED THE F.I.T.T PRINCIPLE BY INCREASING THE NUMBER OF REPS HE HAS DONE OVER THE WEEKS

3)BENEFITS:

• THERE IS STILL ROOM FOR IMPROVEMENT AS, ALTHOUGH X HAS MOVED INTO THE PRE-OBESE CATERGORY, X MAY STILL STRUGGLE WIYTH THEIR WEIGHT + WILL FIND IT HARD TO PERFORM SIT UPS FOR EXAMPLE
• (REFER BACK TO SCENARIO)

1) DISCUSS X'S PRE + POST DATA

• E.G. X HAS IMPROVED THEIR MUSCULAR STRENGTH FROM 49 KG ON THE HAND GRIP TEST TO 53 KG. THIS IS AN IMPROVEMENTS OF 3KG

2) GIVE REASONS FOR RESULTS

• X HAS BEEN - COMPLETEING (5 SETS x 2 REPS) -THEN APPLIED THE F.I.T.T. PRINCIPLE- OVER 6 WEEKS
• X HAS BEEN- COMPLETING BICEP CURLS, LAT PULL DOWN, TRICEP PULL DOWN, WHICH WILL HAVE HELPED X TO IMPROVE THEIR RESULT IN HAND GRIP
• X HAS BEEN- FOLLOEING THE DIET PLAN, WHICH INCLUDED PROTEIN TO PROMOTE THE GROWTH AND REPAIR OF MUSCLES 

3) BENEFITS:

• (LINK BACK TO SCENARIO) - THINK WOULD THE CLIENT BENEFIT FROM IMPROVE MS IN THEIR SPORT/EVERYDAY LIFE 

• EQUIP PARTENERS WITH A MUSICAL ENVIRONMENTS TO PROGRESS YOU GOALS

1) EQUIPMENT

• CHANGE TREADMILL TO CROSSTRAINER - STILL +IVE FOR CARDIOVASCULAR/ BURNS FAT/ADDS VARIETY
• ASK CLIENT WHAT STATION THEY WANT TO CHANGE- ENSURING STATION WORK ON REQUIRED FOCUS

2) GOALS

• MAKE SURE GOALS = S.M.A.R.T]
• Specific Measurable Achievable Realistic Time-bound

3) PROGRESS

• DISCUSS PROGRESS MADE + IMPROVEMENTS SEEN + EMPHASISE POSITIVES

4) ENVIRONMENT

• MOVE OUT GYM AND GO FOR A SWIM- CHANGE = GOOD AS REST 

5) MUSIC

• SOMETHING WITH GOOD BEAT TO RUN TO 

6) PARTNER

• FIND SOMEONE FOR YOUR CLIENT TO WORK WITH 
• +IVE = ADDS CHALLENGE 
• -IVE = MIGHT NOT BE ONE AROUND