Manual
Active IQ Level 3 Extended Diploma in Personal Training Version AIQ005667
Pre-assessment guidelines
Motor skills tests KEY POINT Norms tables for motor skills tests have not been included because they are produced using high performing athletes and are therefore not reflective of an average client. For an average client, it is more important to compare his / her own improvements when retaking the test after a period of training. If you do wish to compare clients’ scores to ‘averages’, the NSCA’s Essentials of Strength and Conditioning book will provide you with this information.
Agility T-test
C
B 5 yards
D 5 yards
Equipment: Tape measure, four cones, stopwatch.
1. Arrange four cones as shown in the diagram opposite. 2. Ensure the client has warmed up prior to starting the test. This may include a sub-maximal attempt of the test.
10 yards
Procedure:
3. The client starts at cone A. 4. On the command of ‘Go!’, the watch is started. The client travels as quickly as possible to cone B, touching the base with his/her right hand.
A Start/Finish
5. Keeping forward facing, the client then shuffles across to cone C, not crossing the feet, and touches the base of the cone with his/her left hand. 6. The client then shuffles all the way across to cone D, touching it with his/her right hand. 7. The client then shuffles back to cone B in the centre and touches it with his/her left hand, before running backwards past cone A, at which point the watch is stopped and the time recorded. 8. The test is repeated and the best time of two attempts is recorded to the nearest 0.1 seconds. Notes: • To protect the safety of the client, a spotter and gym mat should be placed several feet behind cone A to catch them if they fall when running backwards. • Reasons for disqualification include: • The client fails to touch the base of any cone. • The client’s feet cross over each other, rather than shuffling. • The client fails to face forwards for the entire test.
505 agility test Equipment: Six cones, tape measure, stopwatch. Procedure: 1. Set up cones as shown in the diagram below. 374
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Considerations when planning exercise sessions in alternative environments
Exercise Weighted bag overhead press
Progressions Alternating overhead press
Regressions Lighter bag
Combine with Saxon bend Clean and press Halos Heavier bag
Weighted bag lateral lunge
Medicine ball wood chop
Medicine ball push-up
Plyo lunges
Lighter bag
Combine with wood chop
Static forward lunge
Pistol squat
Bodyweight lunge
Increase resistance of medicine ball
Reduce resistance of medicine ball
Combine with Saxon bend
Medicine ball torso twist
Slow down eccentric phase
Medicine ball squat
Double medicine ball pushup
Standing wall press
Rolling push-up Feet on the medicine ball push-up
Reduce impact of gravity Bodyweight push-up
Lying chest throw Increase impact of gravity
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Considerations when planning exercise sessions in alternative environments
Sample programme cards in alternative environments Park workout Warm-up Equipment/activity 1. Walk to tree
Time 6–8 minutes
2. Jog to tree
Intensity RPE 3–5, gradually increasing over 5 minutes.
Notes Make use of the natural equipment in the park. Ensure you have permission from the park authorities to use the park.
3. Sideways jog to tree 4. Bear crawl 5. Elbow / full plank 6. Lunge with rotation Warm-up flexibility Dynamic reverse lunge with overhead reach Main CV component Equipment/activity
Chest openers
Tree intervals
Training system Tabata
Steps ups on bench
Intervals
Main resistance training section Equipment/activity Equipment Bench squats Bench
Bench push-up/rotate
Bench
Bench single-leg side lunge, each leg
Bench
Bench band row
Bench and Band
Feet on bench, full plank
Bench
Feet on bench, side Plank
Bench
Cool-down Equipment/activity Tree walks Cool-down flexibility Latissimus dorsi stretch
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Time 5 minutes
Hamstring step/track stretch
Light band overhead push.
Time
Intensity
Notes
4 minutes
20 seconds @ RPE 9/10 10 seconds @ RPE 6 30 seconds @ RPE 8/9 90 seconds @ RPE 5/6
Ensure you client has the required fitness levels to complete the 8 Intervals.
10 minutes, 5 x intervals
Ensure your client steps up onto bench with good technique as this is a HIIT exercise.
Set/reps/intensity 45 seconds work, 2 reps in reserve, 15 seconds rest 45 seconds work, 2 reps in reserve, 15 seconds rest 45 seconds work, 2 reps in reserve, 15 seconds rest 45 seconds work, 2 reps in reserve, 15 seconds rest 45 seconds work, 2 reps in reserve, 15 seconds rest 45 seconds work, 2 reps in reserve, 15 seconds rest
Notes Use the pause at the bottom of the movement to encourage focus on concentric contraction and pelvic tilt. Push up with rotation ensure the hips do not drop and pivot on opposite leg.
Intensity RPE 5–3
Notes Allow your client the time to gradually lower pulse, focusing on muscular pump.
Quadricep stretch
Ensure heel is grounded and knees stay in line with toes. Soften knees and draw elbows towards spine, focusing on shoulder blade retraction. Ensure neutral spine and lateral postural alignment. Not suitable for clients with high BP. Ensure neutral spine and lateral postural alignment. Not suitable for clients with high BP.
Hamstring stretch
Gastrocnemius stretch
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Group personal training
Sample sessions Notes: these samples do not include warm-ups and cool-downs.
Rig circuit Station duration: 30 seconds, with 15 seconds recovery between stations. Repeat x3. Progressions Suspended low row Battle rope slams Box jumps Bar dips Kettlebell swing Monkey bars Hanging leg raises Burpees
Regressions Increase/decrease impact of gravity, single-arm row, narrow/widen elbow position Burpees, squats, good mornings Step-ups, jog on the spot, increase/decrease height of box, squats Box push-ups, add resistance to feet Kettlebell deadlift into upright row, sumo squat into upright row Weight bag push-up Supine leg raises, single-arm hanging leg raises Burpee push-ups, squat thrusts, mountain climbers
CV – Rowing workout Station duration: 30 seconds, with 15 seconds recovery between stations. Repeat x3. # 1 2 3 4 5
Time/distance Speed 30 seconds 25 spm 30 seconds 30 spm 30 seconds 35 spm 30 seconds Max speed 60 seconds Active recovery Repeat 1–4 in reverse order (4–1) 6 500 metres 30 spm 7 30 seconds Active recovery 8 1000 metres 30 spm 9 60 seconds Active recovery 10 1500 metres 30 spm 11 2 minutes Active recovery 12 2000 metres 30 spm
Bodyweight circuit 45 seconds on each station, with 15 seconds active recovery between stations. Repeat x3.
V-sits
Squats
Plank jacks
Box jumps
Mountain climbers
Burpees Lunges
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