Active IQ Level 2 Certificate in Group Training manual (sample)

Manual

Level 2 Certificate in Group Training

Version AIQ005469

Introduction Group trainers play a vital part within health and fitness settings. They inspire the people who come to classes and contribute to a more active, fitter nation.

Within a business that offers group training classes, the group trainer is a role that has a lot of time face to face with customers. Therefore they need to be welcoming and professional, building a positive rapport and making them feel at ease.

Group trainers provide valuable technical input which, is shown through class planning and coaching during the session. Knowledge and understanding of how the body reacts to exercise must be strong to be able to support customers with their goals and guide them through positive behaviour change whilst also ensuring the health and safety of all customers throughout the session.

This manual aims to cover all of these areas in depth, providing you with the knowledge and understanding needed to have a successful career in the health and fitness industry.

The manual is broken up into 4 mandatory and 2 optional units: Mandatory 1. Principles of anatomy, physiology and fitness 2. Professionalism for group training 3. Health and safety in the group training environment 4. Supporting behaviour change and healthy lifestyles Optional 5. Planning and instructing group training sessions 6. Planning and instructing group training to music sessions Towards the back of the manual, you will find a glossary, which explains any unfamiliar terms you might come across, and a reference list of reputable sources, which identifies where the information contained within has been found.

Best of luck with your studies!

Developed in partnership with EMD UK 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.

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Principles of anatomy, physiology and fitness Aim A basic understanding of anatomy and physiology in relation to exercise is essential foundation knowledge for all fitness professionals.

Exercise affects all body systems. An understanding of the benefits of exercise and the demands it places on the body will help with the programming of safe and effective exercise.

Learning outcomes At the end of this unit you will: ❯ ❯ ❯ ❯ ❯ ❯ ❯

Understand the skeletal system and the effects of exercise.

Understand the neuromuscular system and the effects of exercise.

Understand the cardiovascular and respiratory systems and the effects of exercise.

Understand how energy is produced in the body and the effects of exercise on energy production.

Understand the structure and function of the digestive system.

Understand health and wellbeing.

Understand the components of fitness and the effects of exercise.

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Unit Contents Principles of anatomy, physiology and fitness Section 1: The skeletal system ������������������������������������������������������������������������������������������������������������������������������������������ 3 Section 2: The neuromuscular system ����������������������������������������������������������������������������������������������������������������������������13 Section 3: Cardiovascular and respiratory systems �������������������������������������������������������������������������������������������������������27 Section 4: Energy systems �����������������������������������������������������������������������������������������������������������������������������������������������37 Section 5: The digestive system ��������������������������������������������������������������������������������������������������������������������������������������43 Section 6: Health and wellbeing ��������������������������������������������������������������������������������������������������������������������������������������47 Section 7: Components of fitness and special populations ������������������������������������������������������������������������������������������51 Please see end of manual for Glossary and References

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The skeletal system

Section 1

Section 1: The skeletal system Without the skeleton, we would be a heap of tissues all over the floor. It makes up almost one fifth of body weight to give us a flexible framework with which to move, protect and support internal and external systems.

Structure of the skeleton The skeletal system can be classified as two main structures:

Bone Cartilage

Calcified connective tissue that forms most of the adult skeleton. There are around 206 bones in the body and they are connected via a series of different types of joint.

Dense, durable, tough fibrous connective tissue that is able to withstand compression forces. There are three types of cartilage found in the body, each fulfilling a separate function.

Principles of anatomy, physiology and fitness

Bone Bone

Types of cartilage The three types of cartilage found in the human body are: • Hyaline cartilage: This is the tissue that forms the temporary skeleton of the foetus, which is eventually replaced by bone when calcium is deposited. It is found at the end of the long bones that meet to form the synovial joints.

• Elastic cartilage: This is similar to hyaline cartilage, except that it has more fibres and most of these are made up of elastin as opposed to collagen. Elastic cartilage has the ability to regain and return to its original shape. It is found in the ear, the walls of the Eustachian tube and the epiglottis, which are all places that require a specific shape to be maintained.

• Fibrocartilage: This cartilage is thicker and stronger than the other types and has limited distribution within the body. It forms various shapes depending on its role and acts like a shock absorber in cartilaginous joints.

The skeleton The skeleton is split into two main sections:

Axial skeleton

Bones that form the main frame or axis: The spine, ribs and skull.

Appendicular skeleton

cranium

sternum

cervical vertebrae scapula humerus

humerus rib

thoracic vertebrae

clavicle

lumbar vertebrae ulna radius pubis carpals metacarpals ischium femur

Bones that attach to the main frame (the appendages): The upper and lower limbs, the pelvic and shoulder girdles.

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cranium

ilium sacrum coccyx phalanges femur

patella fibula tibia

tibia

tarsals metatarsals phalanges

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Section 1

The skeletal system

Classification of bones Bones can be classified according to their formation and shape.

Classification Long bones

Description • Have a greater length than width.

• Consist of a main shaft (diaphysis) and usually two extremities (epiphysis).

• Principally act as levers.

• Contain mostly compact bone in their diaphysis.

• Contain more cancellous bone in their epiphyses.

• Normally about as long as they are wide (cube-shaped).

• Usually highly cancellous, which gives them strength with reduced weight.

Examples Humerus, femur, fibula, tibia, ulna, radius, metacarpals, metatarsals and phalanges.

Flat bones

• Thin layer of cancellous bone sandwiched between two plate-like layers of compact bone.

• Provide protection and large areas for muscle attachment.

Scapula, cranial bones, costals (ribs), sternum and ilium.

Irregular bones

• Form very complex shapes and cannot be classified within the previous groups.

Vertebrae and calcaneus (heel bone).

Short bones

Sesamoid (‘seed-like’) • Develop within particular tendons at a site of considerable friction or tension.

• Serve to improve leverage and protect the joint from damage.

Carpals and tarsals.

Patella (kneecap).

Structure of a long bone Articular (hyaline) cartilage

Epiphysis

Epiphyseal plate Cancellous (spongy bone)

Medullary cavity Periosteum Compact bone

Epiphysis

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Diaphysis

Epiphysis: This is the expanded portion located at each end of the bone. It contains the cancellous bone tissue.

Diaphysis: This is the shaft of the bone. It contains a thick layer of compact bone with a hollow centre (the medullary cavity).

Epiphyseal plates: These are the growth plates located between the diaphysis and epiphysis that allow the former to increase in length until adulthood.

Hyaline cartilage: This covers the end of the bone (the epiphysis), where the bones meet to form joints.

Periosteum: A tough, fibrous sheath covering the whole bone.

Compact bone: This is solid and strong to help the long bone withstand weight-bearing stress.

Cancellous bone: This is spongy bone tissue that contains red marrow. Flat, short and irregular bones are formed mainly from cancellous bone.

Medullary cavity: This is the hollow tube which runs down the centre of the diaphysis (the marrow cavity).

Yellow marrow: This functions for the storage of fat. It is found in the medullary cavity.

Red marrow: This functions in the production of various types of blood cell. It is found in cancellous bone tissue.

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