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Student Full Name: Laura Camila Diaz Rodriguez Student ID: Australian Learning Group Pty Ltd RTO 91165, CRICOS 03071E ACN 112 741 723 SIS40221 Certificate IV in Fitness SISXCAI009 Instruct strength and conditioning techniques Practical Project Portfolio CYCLE D Assessment Task 2 Table of Contents Assessment Outline 3 Assessment Task 2: Practical Project Portfolio 4 Part A: Select Exercise Activities 6 Part B: Prepare for Exercise Sessions 25 Part C: Instruct Exercise Techniques 41 Part D: Assess Exercise Outcome 47 Practical Project Portfolio – Assessor/Observation Checklists 59 Part A – Assessor’s Checklist 59 Part B – Assessor’s Checklist 65 Part C – Observation Form 68 Part C – Assessor’s Checklist 71 Part D – Assessor’s Checklist 73 Assessment Task 2: Task Checklist 77 Assessment Outline QUALIFICATION/S: SIS40221 – Certificate IV in Fitness SISXCAI009 – Instruct strength and conditioning techniques Assessment Tasks and Plan You are required to complete all assessment parts. The due dates for each part are listed below. Your trainer will give you the date applicable to your term of study in Week 1 of term. Assessment Part Term Due Date 1. Assessment Task 1: Short Answer Questions Week 2 2. Assessment Task 2: Practical Project Portfolio Week 3 Assessment Instructions and Guide Before starting your assessment, make sure you do the following: · Read all questions and tasks carefully and complete in your own words. · Use student textbooks and readings to support your answers, · If you are unsure of any tasks, ask your trainer for further explanation, · Answer EVERY question, Before submitting your assessment, make sure you have completed the following: · Fill out the cover sheet (including ticking the boxes for the student declaration), · Answer EVERY question in EVERY task, · Label all electronic files clearly, with the assessment task number, full name and date, eg. AS1 Sally Smith 01/02/2022, · Include any documents related to in-class simulation tasks, · Re-submit assessments in line with the ALG Assessment policy Information for students Assessments are designed to help you demonstrate the knowledge which you have acquired during the learning phase of this unit. Ensure that you: · review the advice to students regarding answering knowledge questions · comply with the due date for assessment which your assessor will provide · adhere with your ALG’s submission guidelines · answer all questions completely and correctly · submit work which is original and, where necessary, properly referenced · submit a completed cover sheet with your work · avoid sharing your answers with other students Assessment Task 2: Practical Project Portfolio Assessment Overview This Practical Project Portfolio assessment requires you to support exercise behaviour change for at least two clients and update the exercise program of each client. This assessment is divided into four parts: · Part A: Select Exercise Activities · Part B: Prepare for Exercise Sessions · Part C: Instruct Exercise Techniques · Part D: Assess Exercise Outcome You are required to complete the assessment tasks in the workplace, or a simulated workplace set up for the purpose of skills assessment. Each task comes with a set of instructions. You are to follow these instructions to complete the assessment. Each task will require you to either: · Submit completed templates and/or any required documentation; or · Demonstrate task requirements while being observed by the assessor. Some tasks may include both requirements. These will serve as evidence of your task completion. Before starting this assessment, your assessor will discuss with you these instructions, resources, and guidance for satisfactorily completing the tasks. You are required to: · Complete the tasks within the time allowed, as scheduled in-class roll. · Develop personalised strength and conditioning program of each participant · Prepare exercise area and equipment for each exercise session · Instruct techniques for strength and conditioning exercises · Monitor performance of at least two participants for at least two exercise sessions · Review participant progress and modify program based on participant performance Resources Required for Assessment To complete the Practical Assessment tasks, you will require access to: · Computer with internet and email access, and a working web browser · Installed software: Word, Adobe Acrobat Reader · A workplace, or a simulated workplace environment that will allow you access to: · Workplace documentation, including: · Organisational policies and procedures on the following: · Allocating exercise space · Allocating resources · Preparing exercise area and equipment · Instructing strength and conditioning techniques · Sources on best practice principles for exercises · Organisation safety, emergency response and first aid procedures · Each participant’s training diaries · Workplace templates, including or similar to the following: · Fitness Record Document Template · Strength and Conditioning Program Plan Template · Exercise Session Plan Template · Exercise Functionality Checklist Template · Exercise Performance Monitoring Template · Strength and Conditioning Program Evaluation Template · At least two participants who will be completing strength and conditioning programs · Manufacturer specification for exercise equipment · First aid kit · Drinking water · Strength and conditioning facilities, equipment and materials · Opportunity to: · Consult each participant to collect information on their previous training program · Evaluate at least two strength and conditioning programs · Modify at least two strength and conditioning programs Discuss each requirement with your assessor before commencing with each task. They will organise the resources required for this assessment. Forms and Templates forms and templates to be used for the assessments are specified for each task, unless otherwise stated. These can be accessed from the following link: SISXCAI009 Forms and Templates Review these forms and templates with your assessor before starting the task. Part A: Select Exercise Activities ASSESSMENT INSTRUCTIONS This task will require you to develop personalised strength and conditioning program for at least two participants. Use the following templates provide at the Bounce Fitness site: · Fitness Record Document · Strength and Conditioning Program Plan · Exercise Session Plan To complete this task, you must: 1. Consult at least two participants to collect the following information on their previous training program: · Type of training program · Length of recent regular participation in previous training program · Level of intensity involved in previous training program · Exercise technique experienced 2. Assess each participant’s fitness level using the following testing protocols: · Core stability · Aerobic performance · Anaerobic performance 3. Identify each participant’s fitness needs based on identified information on their previous training program 4. Identify strength and conditioning techniques to be developed with support staff based on each participant’s identified fitness needs 5. Record all information collected in a fitness record document for each participant 6. Develop each participant’s strength and conditioning program by identifying the following: · Core lifts · Core exercises · Drills · Activities · Games · Equipment required · Exercise techniques 7. Develop at least two exercise session plans for each exercise program. Review Practical Project Portfolio Part A – Assessor’s Checklist before starting this task. This form outlines the following: · Resources you are required to access to complete the task. · All criteria your submission must address to satisfactorily complete this task. Your assessor will discuss these resources with you, and the criteria outlined in this form prior to this assessment. Submit the following to your assessor: 1. At least two fitness recorddocuments – one for each participant For satisfactory performance, each fitness record document must include the following information for the participant: · Information on their previous training program, including: · Type of training program · Length of recent regular participation in previous training program · Level of intensity involved in previous training program · Exercise technique experienced · Assessment of participant’s fitness levels based on testing protocols 2. At least two strength and conditioning program plans – one for each participant. For satisfactory performance, each strength and conditioning program plan must include the following information for the participant: · Identify the following information on the exercises to be performed by the participant for at least two exercise sessions: · Core lifts · Core exercises · Drills · Activities · Games · Equipment required · Exercise Techniques The information included in the submission must also align with each fitness record document submitted in this task. 3. At least four exercise session plans – two for each strength and conditioning program For satisfactory performance, each exercise session plan must include the information on the exercises to be performed for each session based on each participant’s corresponding strength and conditioning program plan. The information included in the submission must align with the strength and conditioning program plans submitted in this task. 4. Evidence of conducting testing protocol · Photos of the learner conducting the testing protocol with the participant · Report on conducting the testing protocol Evidence must be at least one of the following: · Photos of the learner conducting the testing protocol with the participant · Report on conducting the testing protocol For satisfactory performance, each evidence must address the completion of each protocol identified in the Fitness Record document for each participant. The information included in the submission must also align with each participant’s fitness record document submitted for this task. Fitness Record Document 1 (Participant 1) FITNESS RECORD DOCUMENT Participant 1 Learner Name Laura Camila Diaz Date Prepared 2/02/2023 I confirm the accuracy of information collected and recorded in this document. Participant Signature Keyla Choi Date of Confirmation 2/02/2023 BASIC INFORMATION Name Keyla Choi Age 33 Sex Female Contact Information 0451398457 INFORMATION ON PREVIOUS TRAINING PROGRAM Type of Training Program This refers to the nature of the exercise program the participant previously attended. Stress training, boxing and zumba Outline of Exercise History This refers to a list of specific exercises performed during exercises sessions on their previous training program. Barbell squat Dumb bell shoulder press Russian twist Length of Recent Regular Participation in Previous Training Program This refers to the duration that the participant engaged in the previous exercise program. Four years, usually three or four times per week Level of Intensity involved in Previous Training Program This refers to how vigorous the activities were during the participant’s previous exercise program. Moderate Exercise Technique Experienced This refers to the ways exercises are performed that the participant learned during their previous exercise program. Super set and drop set Assessment of Participant’s Fitness Needs Lose fat, at least 15% to 20% Get in shape ASSESSMENT OF PARTICIPANT’S FITNESS LEVEL Aspect of Fitness Condition Testing Protocol Conducted This refers to the method used to evaluate participant fitness level, Participant Fitness Level Based on Outcome of Testing Core Stability This refers to the participant’s ability to make a wide range of movements. Plank for one minute Her form was really good and completed the whole minute. Aerobic Performance This refers to the participant’s ability to consume oxygen while performing activities. Couper test She completed a distance of 1.21 on a speed of 5.7 Anaerobic Performance This refers to the participant’s ability to perform short-term work at the highest possible rate. Squat test during 30 second, the goal is do as many deep squats as possible. Is hard for her to keep her back on a right straight position. Fitness Record Document 2- Participant 2 FITNESS RECORD DOCUMENT Participant 2 Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 I confirm the accuracy of information collected and recorded in this document. Participant Signature Yang Date of Confirmation 02/02/2023 BASIC INFORMATION Name yang Age 32 Sex Female Contact Information 0487596321 INFORMATION ON PREVIOUS TRAINING PROGRAM Type of Training Program This refers to the nature of the exercise program the participant previously attended. Boxing, Yoga, and general gym training. Run and cycle Outline of Exercise History This refers to a list of specific exercises performed during exercises sessions on their previous training program. Dead lifts, leg press, shoulder press, bench press, bicep curles, hip trust and pull ups. Length of Recent Regular Participation in Previous Training Program This refers to the duration that the participant engaged in the previous exercise program. 10 years, one year with trainer for two or three times per week in the gym and around five times per week outside Level of Intensity involved in Previous Training Program This refers to how vigorous the activities were during the participant’s previous exercise program. Moderate Exercise Technique Experienced This refers to the ways exercises are performed that the participant learned during their previous exercise program. Slow tempo and super set Assessment of Participant’s Fitness Needs Lose 5% body fat and improve upper body strength and cardiovascular capabilities. ASSESSMENT OF PARTICIPANT’S FITNESS LEVEL Aspect of Fitness Condition Testing Protocol Conducted This refers to the method used to evaluate participant fitness level, Participant Fitness Level Based on Outcome of Testing Core Stability This refers to the participant’s ability to make a wide range of movements. Normal plank for one minute She completed the whole minute but her hips were a bit up. Aerobic Performance This refers to the participant’s ability to consume oxygen while performing activities. 10 minutes jumping She completed the ten minutes just stopping at some moments because the cord went under her feet, Anaerobic Performance This refers to the participant’s ability to perform short-term work at the highest possible rate. Sit ups for 30 seconds Is hard for her to keep her back straight but she corrected it and completed the 30 seconds. RTO 91165 CRICOS 03071E ACN 112 741 723 MARKING GUIDE BSBLDR301–SIS30321-CYCLE D-PRECISION V1.0 2022 2 RTO 91165 CRICOS 03071E ACN 112 741 723 assessment TASK 2 SISXCAI009-SIS40221-CYCLE D-PRECISION V1.0 2022 28 Strength and Conditioning Program Plan for participant 1 STRENGTH AND CONDITIONING PROGRAM PLAN Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 PARTICIPANT INFORMATION Name Keyla Choi Sex Female Instructor Name Laura Diaz I confirm that I have assisted the learner in completing this strength and conditioning program plan. Name of Support Staff Aracely Role of Support Staff Spotter Signature of Support Staff Ara Date of Confirmation 02/02/2023 PROGRAM SCHEDULE To the learner: Complete a schedule for the participant’sexercise program plan. This must include at least two exercise sessions. Week Number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Date: 06/02/23 Date: 07/02/23 Date: 08/02/23 Date: 09/02/23 Date: 10/02/23 Date: 11/02/23 Date: 12/02/23 Exercises to be performed: i. Squats ii. Hip trust Exercises to be performed: i. Hip bridges ii. Bicep curls Exercises to be performed: i. Leg flexion ii. Leg extension Exercises to be performed: i. Rest day ii. Rest day Exercises to be performed: i. Lat Pull down ii. Single arm pull down Exercises to be performed: i. Squats ii. Hip trust Exercises to be performed: i. Rest day ii. Rest day Equipment required: Barbell with 10Kg in weight Equipment required: Resistance bands Equipment required: Leg press Equipment required: Rest day Equipment required: Multifunction machine Equipment required: Barbell Equipment required: Rest day END OF STRENGTH AND CONDITIONING PROGRAM PLAN 1 Strength and Conditioning Program Plan for participant 2 STRENGTH AND CONDITIONING PROGRAM PLAN Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 PARTICIPANT INFORMATION Name Byn Choi Sex Female Instructor Name Laura Diaz I confirm that I have assisted the learner in completing this strength and conditioning program plan. Name of Support Staff Aracely Role of Support Staff Spotter Signature of Support Staff Ara Date of Confirmation 02/02/2023 PROGRAM SCHEDULE To the learner: Complete a schedule for the participant’s exercise program plan. This must include at least two exercise sessions. Week Number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 2 Date: 13/02/23 Date: 14/02/23 Date: 15/02/23 Date: 16/02/23 Date: 17/02/23 Date: 18/02/23 Date: 19/02/23 Exercises to be performed: iii. Hip bridges iv. Bicep curls Exercises to be performed: iii. Rest day Exercises to be performed: iv. Lat Pull down iii. Single arm pull down Exercises to be performed: iii. Leg curl exercise Exercises to be performed: iii. Rest day Exercises to be performed: iii. Single-Arm Dumbbell Row iv. Chest-Supported Row Exercises to be performed: iii. Hip bridges iv. Bicep curls Equipment required: Yoga mattress Equipment required: Rest day Equipment required: Multifunction machine Equipment required: Leg Curl Machine Equipment required: Rest day Equipment required: Dumbells Equipment required: resistance bands END OF STRENGTH AND CONDITIONING PROGRAM PLAN 2 Exercise Session Plan 1 for participant 1 EXERCISE SESSION PLAN Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 Name of Participant Keyla Choi Date of Exercise Session Female Exercise Session Objective Laura Diaz EXERCISES Exercises To Be Performed Volume Intensity Technique Safety Duration Equipment Required 1. Squads Sets: 4 20 KG Stand with her feet shoulder-width apart, toes slightly out, core braced, and chest up while having the barbell on her shoulders. Initiate a basic squat movement, hips back, knees bent, ensuring they fall out, not in. Pause when her thighs reach about parallel to the ground. Push through your entire foot to return to start. High 15 mins Barbell 2. Reps: 15 3. Hip Trust Sets: 4 20KG Place one weight horizontally across the hips. She also placed one weight on each hip. Perform a hip thrust by squeezing the glutes and pressing the dumbbell straight up until the hips align with the shoulders and knees. Squeezed at the top before lowering down to repeat. High 5 mins Barbell 1. Reps: 10 4. Hip bridges Sets: 3 20KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. High 15 mins Resistance bands 1. Reps: 20 5. Bicep curls Sets: 4 20KG With a dumbbell in each hand, she stands nearby with her arms at her sides. Make sure your hands are pointing forward and your elbows are near to your torso. High 15 mins Dumbells 1. Reps: 10 1. Leg flexion Sets: 3 20KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. High 15 mins Leg press 1. Reps: 15 2. Leg extension Sets: 4 20KG Grasp the handrails with both hands. Exhale as you lift the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back while maintaining contact with the backrest. When you exhale, return the weight to its original position. High 15 mins Leg press 1. Reps: 15 1. Lat Pull down Sets: 3 20KG Standing up, take an overhand hold on the straight bar with a hand that is broader than your shoulder. Your arms should be raised over your head as you slowly lower yourself into the seat. Pull the bar towards the top of your chest by contracting your lats and driving your elbows down. You might need to take a small step back while doing this. High 15 mins Multifunction machine 1. Reps: 20 2. Single arm pull down Sets: 4 20KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modest upward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. High 15 mins Multifunction machine 1. Reps: 15 3. Squats Sets: 3 20KG Stand with her feet shoulder-width apart, toes slightly out, core braced, and chest up while having the barbell on her shoulders. Initiate a basic squat movement, hips back, knees bent, ensuring they fall out, not in. Pause when her thighs reach about parallel to the ground. Push through your entire foot to return to start. High 15 mins Barbell 1. Reps: 15 Add more rows as necessary Exercise Session Plan 2 for participant 1 EXERCISE SESSION PLAN Learner Name Laura Diaz Date Prepared 02/02/23 Name of Participant Keyla Choi Date of Exercise Session Female Exercise Session Objective Laura Diaz EXERCISES Exercises To Be Performed Volume Intensity Technique Safety Duration Equipment Required 1. Hip bridges Sets: 3 20KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. High 15 Mins Resistance bands 2. Reps: 15 3. Bicep curls Sets: 3 20KG With a dumbbell in each hand, she stands nearby with her arms at her sides. Make sure your hands are pointing forward and your elbows are near to your torso. High 10 Mins Barbell 2. Reps: 15 4. Lat Pull down Sets: 3 20KG Standing up, take an overhand hold on the straight bar with a hand that is broader than your shoulder. Your arms should be raised over your head as you slowly lower yourself into the seat. Pull the bar towards the top of your chest by contracting your lats and driving your elbows down. You might need to take a small step back while doing this. Medium 10 Mins Multifunction machine 2. Reps: 20 5. Single arm pull down Sets: 4 20KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modestupward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. Medium 15 Mins Multifunction machine 2. Reps: 15 6. Leg flexion Sets: 3 20KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. High 15 Mins Leg press 2. Reps: 15 7. Leg extension Sets: 4 20KG Grasp the handrails with both hands. Exhale as you lift the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back while maintaining contact with the backrest. When you exhale, return the weight to its original position. Medium 15 Mins Leg press 2. Reps: 15 8. Leg curl exercise Sets: 3 20KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. Medium 15 Mins Leg press 2. Reps: 15 9. Single-arm Dumbell Row Sets: 4 15 KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modest upward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. High 10 Mins Leg press 2. Reps: 15 10. Chest supported Row Sets: 3 15 KG Once you firmly place your feet on the ground, let your arms dangle straight down, palms facing one another. Here is where everything begin. Bring the dumbbells to your ribs by squeezing your shoulder blades together and raising your elbows toward the ceiling. Repeat the action a few times in the reverse direction. Medium 10 Mins Multifunction machine 2. Reps: 20 11. Hip birdges Sets: 4 15 KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. Medium 10 Mins Multifunction machine Reps: 15 Add more rows as necessary Exercise Session Plan 1 for participant 2 EXERCISE SESSION PLAN Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 Name of Participant Byn Choi Date of Exercise Session Female Exercise Session Objective Laura Diaz EXERCISES Exercises To Be Performed Volume Intensity Technique Safety Duration Equipment Required 1. High Bridges Sets: 3 20 KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. Medium 15 mins Barbell 2. Reps: 15 3. Bicep curls Sets: 3 15 KG With a dumbbell in each hand, she stands nearby with her arms at her sides. Make sure your hands are pointing forward and your elbows are near to your torso. High 10 mins Barbell 3. Reps: 15 4. Lat pull down Sets: 3 15 KG Standing up, take an overhand hold on the straight bar with a hand that is broader than your shoulder. Your arms should be raised over your head as you slowly lower yourself into the seat. Pull the bar towards the top of your chest by contracting your lats and driving your elbows down. You might need to take a small step back while doing this. Medium 10 mins Resistance bands 3. Reps: 20 5. Single arm pull down Sets: 4 20 KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modest upward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. High 15 mins Multifunction machine 3. Reps: 15 1. Leg flexion Sets: 3 20 KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. Medium 10 mins Leg press 3. Reps: 20 2. Leg extension Sets: 4 15 KG Grasp the handrails with both hands. Exhale as you lift the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back while maintaining contact with the backrest. When you exhale, return the weight to its original position. High 15 mins Leg press 3. Reps: 15 1. Leg curl exercise Sets: 3 15 KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. Medium 10 mins Leg press 3. Reps:15 2. Single-arm Dumbell Row Sets: 4 15 KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modest upward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. Medium 15 mins Multifunction machine 3. Reps: 15 3. Chest supported Row Sets: 3 15 KG Once you firmly place your feet on the ground, let your arms dangle straight down, palms facing one another. Here is where everything begin. Bring the dumbbells to your ribs by squeezing your shoulder blades together and raising your elbows toward the ceiling. Repeat the action a few times in the reverse direction. High 10 mins Multifunction machine 3. Reps: 20 4. Hip birdges Sets: 4 20 KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. Medium 15 mins Multifunction machine Reps:15 Add more rows as necessary Exercise Session Plan 2 for participant 2 EXERCISE SESSION PLAN Learner Name Laura Camila Diaz Rodriguez Date Prepared 02/02/2023 Name of Participant 2 Byn Choi Date of Exercise Session Female Exercise Session Objective Laura Diaz EXERCISES Exercises To Be Performed Volume Intensity Technique Safety Duration Equipment Required 1. Squads Sets: 4 20 KG Stand with her feet shoulder-width apart, toes slightly out, core braced, and chest up while having the barbell on her shoulders. Initiate a basic squat movement, hips back, knees bent, ensuring they fall out, not in. Pause when her thighs reach about parallel to the ground. Push through your entire foot to return to start. High 15 mins Barbell 2. Reps: 15 3. Hip Trust Sets: 4 20 KG Place one weight horizontally across the hips. She also placed one weight on each hip. Perform a hip thrust by squeezing the glutes and pressing the dumbbell straight up until the hips align with the shoulders and knees. Squeezed at the top before lowering down to repeat. High 5 mins Resistance bands 4. Reps: 10 4. Hip bridges Sets: 3 20 KG She should have her feet flat on the floor, her knees about shoulder-width apart, and your knees bent. Squeeze her abs, contract her glutes, and slowly lift her hips. Lifting your hips as high as you can, watch out not to arch your back. Medium 15 mins Leg press 4. Reps: 20 5. Bicep curls Sets: 4 20 KG With a dumbbell in each hand, she stands nearby with her arms at her sides. Make sure your hands are pointing forward and your elbows are near to your torso. Medium 15 mins Multifunction machine 4. Reps: 106. Leg flexion Sets: 20 KG With her feet close together, she took a lofty stance while hanging on to her chair. Bending her leg at the knee, she lifted her foot toward her buttocks, held for a while, then brought her foot back down. Repeat with the other leg the same way. High 15 mins Barbell 4. Reps: 7. Leg extension Sets: 20 KG Grasp the handrails with both hands. Exhale as you lift the weight until your legs are nearly straight. Avoid locking your knees. Do not arch your back while maintaining contact with the backrest. When you exhale, return the weight to its original position. High 15 mins Barbell 4. Reps: 8. Lat Pull down Sets: 20 KG Standing up, take an overhand hold on the straight bar with a hand that is broader than your shoulder. Your arms should be raised over your head as you slowly lower yourself into the seat. Pull the bar towards the top of your chest by contracting your lats and driving your elbows down. You might need to take a small step back while doing this. High 15 mins Resistance bands 4. Reps: 9. Single arm pull down Sets: 20 KG She would sit down, thighs beneath the leg support, one hand on the handle, chest up, and a modest upward gaze. Pulling the handle toward her side while inhaling. As she extends her arm one more, exhale and softly bring the handle back. Medium 15 mins Leg press 4. Reps: 10. Squats Sets: 20 KG Stand with her feet shoulder-width apart, toes slightly out, core braced, and chest up while having the barbell on her shoulders. Initiate a basic squat movement, hips back, knees bent, ensuring they fall out, not in. Pause when her thighs reach about parallel to the ground. Push through your entire foot to return to start. Medium 15 mins Multifunction machine 4. Reps: 11. Hip trust Sets: 20 KG Stand with her feet shoulder-width apart, toes slightly out, core braced, and chest up while having the barbell on her shoulders. Initiate a basic squat movement, hips back, knees bent, ensuring they fall out, not in. Pause when her thighs reach about parallel to the ground. Push through your entire foot to return to start. High 15 mins Barbell Reps: Add more rows as necessary Evidence of conducting testing protocol Part B: Prepare for Exercise Sessions ASSESSMENT INSTRUCTIONS This task will require you to prepare the exercise area and equipment to be used for at least two exercise sessions for each participant. Use your workplace/organisation’s template to complete this task or use the Exercise Functionality Checklist and Equipment Fault Report template provided at the Bounce Fitness site. To complete this task, you must: 1. Access and review the following: · At least four exercise session plans developed in Practical Project Portfolio Part A – two for each strength and conditioning program · Organisational policies and procedures on the following: · Allocating exercise space · Allocating resources · Preparing exercise area and equipment · Handling faulty equipment Policies and Procedures – Bounce Fitness (precisiongroup.com.au) · Manufacturer specification for exercise equipment Product Manuals | Technogym Customer Support 2. Allocate the following for core lifts, core exercises, drills, activities and games for each exercise session: · Exercise space · Resources 3. Prepare for each exercise session by checking the following: · Each exercise space is free from obstacles · Each exercise equipment is in good working order 4. Quarantine and report faulty equipment according to organisational policies and procedures on handling faulty equipment 5. Arrange equipment according to organisational policies and procedures on preparing exercise area and equipment Review Practical Project Portfolio Part B – Assessor’s Checklist before starting this task. This form outlines the following: · Resources you are required to access to complete the task. · All criteria your submission must address to satisfactorily complete this task. Your assessor will discuss these resources with you, and the criteria outlined in this form prior to this assessment. Submit the following to your assessor: 1. At least four exercise functionality checklists – one for each exercise session plan For satisfactory performance, each exercise functionality checklist must include the following information: · Allocate the following for core lifts, core exercises, drills, activities and games: · Exercise space · Resources · Prepare for each session by checking the following: · Exercise area is free from obstacles · Exercise equipment is in good working order · Quarantine and report faulty equipment · Arrange equipment accordingly 2. Equipment fault report For satisfactory performance, the equipment fault report must include the following information: · Name of equipment · Brief description of fault · Action taken The submission must meet the criteria listed in the Part B – Assessor’s Checklist – Equipment Fault Report. 3. Evidence of preparing exercise session Evidence must be at least one of the following: · Photos of the preparation for exercise session · Report on preparing for the exercise session For satisfactory performance, each evidence must address the following: · Allocation of exercise space · Allocation of exercise resource · Preparation of exercise area · Preparation of exercise equipment The information included in the submission must also align with each of the exercise functionality checklist submitted for this task. The submission must meet the criteria listed in the Part B – Assessor’s Checklist – Each Evidence of Preparing for Exercise Session. Exercise Functionality Checklist 1 EXERCISE FUNCTIONALITY CHECKLIST 1 Learner Name Laura Diaz Workplace/Organisation Date Prepared 06/02/23 BASIC INFORMATION Client Name Keyla Choi Date of Exercise Session 15/02/23 PHYSICAL ENVIRONMENT Indicate whether the exercise area is free from obstacles. (Yes or No) Yes ALLOCATION AND EQUIPMENT CHECKING Exercises to be Performed Allocate Space . Specifications of Space Allocation Allocated Resources Specifications of Resource Allocation Equipment Required Status of Equipment i. Lat Pull down Gym facility Machine is over gym floor cover Multifunction machine Gym Facility Multifunctional machine Working perfectly with no errors. ii. High Bridges Gym facility Machine is over gym floor cover Yoga Mattress Gym Facility Yoga Mattress Perfectly comfortable for the client EQUIPMENT ARRANGEMENT Arrangement of Equipment During Exercise Sessions Taken the yoga mattress and had to take it into another place due to lack of space. Exercise Functionality Checklist 2 EXERCISE FUNCTIONALITY CHECKLIST 2 Learner Name Laura Diaz Workplace/Organisation ALG Date Prepared 06/02/23 BASIC INFORMATION Client Name Keyla Choi Date of Exercise Session 16/02/23 PHYSICAL ENVIRONMENT Indicate whether the exercise area is free from obstacles. (Yes or No) Yes ALLOCATION AND EQUIPMENT CHECKING Exercises to be Performed Allocate Space . Specifications of Space Allocation Allocated Resources Specifications of Resource Allocation Equipment Required Status of Equipment i. Leg flexion Gym facility Machine is over gym floor cover. Leg press Gym facility Leg press Perfect condition ii. Single arm pull down Machine is over gym floor cover Multifunction machine Gym Facility Multifunctional machine Working perfectly with no errors. Machine is over gym floor cover EQUIPMENT ARRANGEMENT Arrangement of Equipment During Exercise Sessions Defined the machines that client will be using then cleaned them and decrease the weight on leg press because it had overweight Exercise Functionality Checklist 3 EXERCISE FUNCTIONALITY CHECKLIST 3 Learner NameLaura Diaz Workplace/Organisation ALG Date Prepared 06/02/23 BASIC INFORMATION Client Name Byn Choi Date of Exercise Session 15/02/23 PHYSICAL ENVIRONMENT Indicate whether the exercise area is free from obstacles. (Yes or No) Yes ALLOCATION AND EQUIPMENT CHECKING Exercises to be Performed Allocate Space . Specifications of Space Allocation Allocated Resources Specifications of Resource Allocation Equipment Required Status of Equipment i. Squats Gym facility Machine is over gym floor cover. Barbell Gym facility Barbell Missing a barbell lock ii. Bicep curls Gym facility Machine is over gym floor cover Multifunction machine Gym Facility Multifunctional machine Someone had to check on the machine at first it seems to be it was locked. EQUIPMENT ARRANGEMENT Arrangement of Equipment During Exercise Sessions Defined which machines Byn will be using which includes Barbell and also Multifunctional machine Exercise Functionality Checklist 4 EXERCISE FUNCTIONALITY CHECKLIST 4 Learner Name Laura Diaz Workplace/Organisation ALG Date Prepared 06/02/23 BASIC INFORMATION Client Name Byn Choi Date of Exercise Session 16/02/23 PHYSICAL ENVIRONMENT Indicate whether the exercise area is free from obstacles. (Yes or No) Yes ALLOCATION AND EQUIPMENT CHECKING Exercises to be Performed Allocate Space . Specifications of Space Allocation Allocated Resources Specifications of Resource Allocation Equipment Required Status of Equipment i. Hip bridges Gym facility Equipment used over gym floor cover. Resistance bands Gym facility Resistance bands Perfect condition ii. Leg FLexion Machine is over gym floor cover. Leg press Gym facility Leg press Perfect condition Machine is over gym floor cover. EQUIPMENT ARRANGEMENT Arrangement of Equipment During Exercise Sessions Decreased weight on leg press because it had overweight. Equipment fault report EQUIPMENT FAULT REPORT DOCUMENT Learner Name Laura Diaz Workplace/Organisation ALG Date Prepared 02/02/23 Equipment Name This refers to the type of exercise equipment identified as faulty. Multifuctional machine Brief Description of Fault This refers to the issue that hinders the equipment from being safe and functional for exercise use. Equipment was not cleaned we had to clean the equipment and seems to be that one of the machines needs maintenance Action Taken This refers to how the faulty equipment was handled to address the fault. Requested maintenance for this machine Evidence of preparing exercise session Part C: Instruct Exercise Techniques ASSESSMENT INSTRUCTIONS Your assessor will observe you as you: · Instruct at least two exercise sessions for each participant · Monitor the performance of each participant for each exercise session. Use the Exercise Performance Monitoring template provided at the Bounce Fitness site. You will be assessed on your practical skills to: 1. Discuss the following to each participant: · Exercise session objectives · Benefits of strength training · Benefits of conditioning training · Common types of injuries related to exercising 2. Instruct at least two exercise sessions for each participant based on each exercise session plan developed in Practical Project Portfolio Part A. 3. Demonstrate and instruct the correct use of equipment to be used on each exercise session 4. Use instructional techniques that match the nature of exercises to be performed 5. Incorporate motivation techniques 6. Interact with each participant in a polite and positive manner 7. Monitor each participant based on the following: · Intensity · Technique · Safety 8. Instruct each participant to record their progress in a training diary for every exercise session Before starting this task, you must: 1. Access and review the following: · At least four exercise session plans developed in Practical Project Portfolio Part A, to be followed for each exercise sessions. · Organisational policies and procedures on instructing strength and conditioning techniques Policies and Procedures – Bounce Fitness (precisiongroup.com.au) · Sources on the best practice principles for exercises, including: · The sport’s coaches or instructors code of conduct policy developed by the peak bodies responsible for the development of teaching and coaching · Australian Sports Commission Harassment-free Sport policy · Australian Sports Commission’s drugs in sport policy · National Activity Organisation’s regulations and guidelines · Organisational safety, emergency response and first aid procedures · Policies and Procedures – Bounce Fitness (precisiongroup.com.au) · Manufacturer specifications for equipment Product Manuals | Technogym Customer Support · First aid kit · Drinking water · Strength and conditioning facilities, equipment and materials 2. Review the following before starting this task: · Practical Project Portfolio Part C – Assessor’s Checklist · Practical Project Portfolio Part C – Observation Form These forms outline the following: · Resources you are required to access to complete the task. · All criteria your submission must address to satisfactorily complete this task. · All practical skills you need to demonstrate to satisfactorily complete the observation task. · Access and prepare the equipment to be used during the training session. Review the template you will use to complete this task. Use the Exercise Performance Monitoring template provided at the Bounce Fitness site. After completing this task, submit at least two completed exercise performance monitoring template – one for each participant. For satisfactory performance, each exercise performance monitoring document must include the following: · Monitor each participant based on the following: · Intensity · Technique · Safety The submission must meet the criteria listed in the Part C – Assessor’s Checklist – Each Exercise Performance Monitoring Document. Exercise Performance Monitoring template for Participant 1 EXERCISE PERFORMANCE MONITORING Learner Name Laura Diaz Workplace/Organisation ALG State/Territory Victoria Date Prepared 08/02/23 CLIENT INFORMATION Name Keyla Choi Sex Female Instructor Name Laura Diaz PROGRAM SCHEDULE To the learner: Complete a client monitoring form for every participant being evaluated. This must include at least two exercise sessions for at least 30 minutes each. Exercise Session 1 Date 20/02/23 Exercises Performed Volume Intensity Technique Safety Notes Sets Repetitions 1. Squads 4 20 1 minute rest after each set Keep back straight and knees open to the sides. High Clear understanding of excercise missing motivation for last 2 sets 2. Hip Trust 4 15 1 minute rest after each set Keep back straight and knees open to the sides. High Clear understanding of excercise missing motivation for last set Add more rows as necessary Participant Feedback on Exercises Performed I believe exercises are great but we should decrease intensity Exercise Session 2 Date 21/02/23 Exercises Performed Volume Intensity Technique Safety Notes Sets Repetitions 1. Hip bridges 3 20 1 minute rest after each set Step over the resistance bands while holding them with the hands looking the floor and then pull up your hands. High Clear understanding of excercise missing motivation for last 2 sets 2. Bicep curls 3 20 1 minute rest after each set Step over the resistance bands while holding them with the hands looking the floor and then pull up your hands. High Clear understanding of excercise missing motivation for last set Add more rows as necessary Participant Feedback on Exercises Performed Participant believes it was made perfectly and he never felt discomfort while doing the exercise. Exercise Performance Monitoring template for Participant 2 EXERCISE PERFORMANCEMONITORING Learner Name Laura Diaz Workplace/Organisation ALG State/Territory Victoria Date Prepared 08/02/23 CLIENT INFORMATION Name Byn Choi Sex Female Instructor Name Laura Diaz PROGRAM SCHEDULE To the learner: Complete a client monitoring form for every participant being evaluated. This must include at least two exercise sessions for at least 30 minutes each. Exercise Session 1 Date 20/02/23 Exercises Performed Volume Intensity Technique Safety Notes Sets Repetitions 3. Lat pull down 4 20 1 minute rest after each set Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top. High Clear understanding of excercise missing motivation for last 2 sets 4. Single arm pull down 4 20 1 minute rest after each set Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top. High Clear understanding of exercise missing motivation for last set Add more rows as necessary Participant Feedback on Exercises Performed Exercises are hard but every time I get more comfortable and I am starting to feel I can handle them in a better way. Part D: Assess Exercise Outcome ASSESSMENT INSTRUCTIONS This task will require you to review participant progress and modify program based on the participant’s progress indicated in their training diaries. These must be the same clients you developed the strength and conditioning program plan for in Practical Project Portfolio Part A. Use the Strength and Conditioning Program Evaluation template provided below To complete this task, you must: 1. Access and review the following: · At least two strength and conditioning program plans developed in Practical Project Portfolio Part A · At least two fitness record documents completed in Practical Project Portfolio Part A · At least four exercise session plans executed in Practical Project Portfolio Part C · At least two exercise performance monitoring documents completed in Practical Project Portfolio Part C. Exercise performance monitoring document must correspond to the exercise session plans accessed and reviewed. · Each participant’s training diaries 2. Identify each participant’s progress based on their training diary entries, including: · Intensity · Duration · Types of exercises · Frequency 3. Identify participant’s fitness needs based on identified progress. 4. Modify each strength and conditioning program plan based on participant’s fitness needs 5. Evaluate participant progress in fitness level using testing protocols on the following: · Core stability · Aerobic performance · Anaerobic performance 6. Evaluate own performance in instructing each exercise session Review Practical Project Portfolio Part D – Assessor’s Checklist before starting this task. This form outlines the following: · Resources you are required to access to complete the task. · All criteria your submission must address to satisfactorily complete this task. Your assessor will discuss these resources with you, and the criteria outlined in this form prior to this assessment. Submit the following to your assessor: 1. At least two strength and conditioning program evaluation documents For satisfactory performance, each strength and conditioning program evaluation document must address the following: · Identify participant progress · Evaluate participant progress in fitness level using testing protocols · Identify each participant’s fitness needs · Evaluate own performance in instructing each exercise session The submission must meet the criteria listed in the Part D – Assessor’s Checklist – Each Strength and Conditioning Program Evaluation. 2. At least two modified strength and conditioning program plans For satisfactory performance, each modified strength and conditioning plan must address agreed upon changes recorded in the corresponding strength and conditioning program evaluation document. The submission must meet the criteria listed in the Part D – Assessor’s Checklist – Modified Strength and Conditioning Program Plans. 3. Evidence of conducting testing protocol Evidence must be at least one of the following: · Photos of the learner conducting the testing protocol with the participant · Report on conducting the testing protocol For satisfactory performance, each evidence must address the completion of each protocol identified. The information included in the submission must also align with each participant’s strength and conditioning program evaluation document submitted in this task. The submission must meet the criteria listed in the Part D – Assessor’s Checklist – Each Evidence of Conducting Testing Protocol. STRENGTH AND CONDITIONING PROGRAM EVALUATION Participant 1 STRENGTH AND CONDITIONING PROGRAM EVALUATION Participant 1 Learner Name Laura Diaz Workplace/Organisation Date Prepared 02/02/23 PARTICIPANT PROGRESS Intensity Speed This refers to the changes in speed over the span of the strength and conditioning program as indicated in the participant’s training diary. The exercises where supposed to be made slowly and calmed down, while working on cardio with the client he increased his speed from 3.8 to 5.5 Km/h. Tempo This refers to the changes in speed over the span of the strength and conditioning program as indicated in the participant’s training diary. Speed was increased every two days. Duration This refers to the changes in exercise session duration over the span of the strength and conditioning program as indicated in the participant’s training diary. Mechanics resistance and weight was increased every week. Types of Exercises This refers to the changes in the types of exercises performed by the participant over the span of the strength and conditioning program as indicated in the participant’s training diary. Exercises where changed daily Frequency This refers to the changes in the frequency of the participant’s completion of exercise sessions in a week over the span of the strength and conditioning program as indicated in the participant’s training diary. Sessions where mostly the same every day just one day changed based on the effort of the exercise made. CHANGES TO STRENGTH AND CONDITIONING PROGRAM Participant’s Fitness Needs This refers to the participant’s fitness capabilities that needs to be further improved on to support the participant’s progress. Both clients were capable to increase the weight and also the resistance of some machines. i. ii. We will need to practice their positioning while doing the excercises Add more rows as necessary Modifications to Program Identify at least two changes that must be made to the design of the participant’s strength and conditioning program plan based on participant’s fitness needs. i. Participants must to have higher resistance for exercises. ii. We need to provide a pre-training session for some participants Add more rows as necessary EVALUATION OF PARTICIPANT’S PROGRESS IN FITNESS LEVEL Aspect of Fitness Condition Testing Protocol Conducted This refers to the method used to evaluate participant fitness level, Participant Fitness Level Based on Outcome of Testing Core Stability Muscle endurance assessment 8/10 Aerobic Performance 12 min run test 7/10 Anaerobic Performance Wingate Anaerobic test 8/10 Summary of Participant Progress in Fitness Level Participant is close to a very fit shape with great results on most of the fitness condition aspects. SELF-EVALUATION OF OWN PERFORMANCE Highlight of Own Performance Identify at least one of the learner’s interactions with the participant in instructing strength and conditioning techniques which performed satisfactorily or better. Provided clear explanations on how to do some exercises. Add more rows as necessary Lowlight of Own Performance Identify at least one of the learner’s interactions with the participant in instructingstrength and conditioning techniques which did not perform as intended. Asked participant to go further. Add more rows as necessary Area of Improvement Identify at least one area of the learner’s interaction with the participant in instructing strength and conditioning techniques that needs to be addressed. Motivational skills Add more rows as necessary Action to Take Identify at least one action to take in addressing the learner’s identified area of improvement in instructing strength and conditioning techniques. Showing how to use some machines properly. Add more rows as necessary Modified Strength and Conditioning Program Plan for participant 1 MODIFIED STRENGTH AND CONDITIONING PROGRAM PLAN Learner Name Laura DIaz Date Prepared 02/02/23 PARTICIPANT INFORMATION Name Keyla Choi Sex Female Instructor Name Laura Diaz I confirm that I have assisted the learner in completing this strength and conditioning program plan. Name of Support Staff Aracely Role of Support Staff Spotter Signature of Support Staff Ara Date of Confirmation 02/02/2023 PROGRAM SCHEDULE To the learner: Complete a schedule for the participant’s exercise program plan. This must include at least two exercise sessions. Week Number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 3 Date: 20/02/23 Date: 21/02/23 Date: 22/02/23 Date: 23/02/23 Date: 24/02/23 Date: 25/02/23 Date: 26/02/23 Exercises to be performed: v. Hip bridges vi. Bicep curls Exercises to be performed: v. Rest day Exercises to be performed: vi. Lat Pull down iv. Single arm pull down Exercises to be performed: i. Leg curl exercise Exercises to be performed: iv. Rest day Exercises to be performed: v. Single-Arm Dumbbell Row vi. Chest-Supported Row Exercises to be performed: v. Hip bridges vi. Bicep curls Equipment required: Yoga mattress Equipment required: Rest day Equipment required: Multifunction machine Equipment required: Leg Curl Machine Equipment required: Rest day Equipment required: Dumbells Equipment required: resistance bands END OF MODIFIED STRENGTH AND CONDITIONING PROGRAM PLAN FOR PARTICIPANT 1 STRENGTH AND CONDITIONING PROGRAM EVALUATION Participant 2 Learner Name Laura Diaz Workplace/Organisation Date Prepared 02/02/23 PARTICIPANT PROGRESS Intensity Speed This refers to the changes in speed over the span of the strength and conditioning program as indicated in the participant’s training diary. While working on cardio with the customer, he increased his pace from 3.8 to 5.5 Km/h, despite the fact that the workouts were meant to be done gently and calmly. Tempo This refers to the changes in speed over the span of the strength and conditioning program as indicated in the participant’s training diary. Every two days, the speed was raised. Duration This refers to the changes in exercise session duration over the span of the strength and conditioning program as indicated in the participant’s training diary. Every week, the weight and mechanical resistance were increased. Types of Exercises This refers to the changes in the types of exercises performed by the participant over the span of the strength and conditioning program as indicated in the participant’s training diary. Exercises were switched every day. Frequency This refers to the changes in the frequency of the participant’s completion of exercise sessions in a week over the span of the strength and conditioning program as indicated in the participant’s training diary. Only one session each week was altered based on the level of effort put out during the activity. CHANGES TO STRENGTH AND CONDITIONING PROGRAM Participant’s Fitness Needs This refers to the participant’s fitness capabilities that needs to be further improved on to support the participant’s progress. iii. Increase his resistance Add more rows as necessary Modifications to Program Identify at least two changes that must be made to the design of the participant’s strength and conditioning program plan based on participant’s fitness needs. iii. During exercises, participants must use more resistance. iv. Some participants require a pre-training session, which we must give. Add more rows as necessary EVALUATION OF PARTICIPANT’S PROGRESS IN FITNESS LEVEL Aspect of Fitness Condition Testing Protocol Conducted This refers to the method used to evaluate participant fitness level, Participant Fitness Level Based on Outcome of Testing Core Stability Muscle endurance assessment 9.5/10 Aerobic Performance 12 minutes run test 9/10 Anaerobic Performance Wingate Anaerobic test 8/10 Summary of Participant Progress in Fitness Level Participant has made a great progress and has almost achieved all our goals SELF-EVALUATION OF OWN PERFORMANCE Highlight of Own Performance Identify at least one of the learner’s interactions with the participant in instructing strength and conditioning techniques which performed satisfactorily or better. Gave precise instructions on how to complete several activities. Add more rows as necessary Lowlight of Own Performance Identify at least one of the learner’s interactions with the participant in instructing strength and conditioning techniques which did not perform as intended. Participant who is driven to advance. Add more rows as necessary Area of Improvement Identify at least one area of the learner’s interaction with the participant in instructing strength and conditioning techniques that needs to be addressed. Improve motivational skills Add more rows as necessary Action to Take Identify at least one action to take in addressing the learner’s identified area of improvement in instructing strength and conditioning techniques. Give clear explanation on hoy to use exercises Add more rows as necessary Modified Strength and Conditioning Program Plan for participant 2 MODIFIED STRENGTH AND CONDITIONING PROGRAM PLAN Learner Name Laura Diaz Date Prepared 2/2/23 PARTICIPANT INFORMATION Name Byn Choy Sex Female Instructor Name Laura DIaz I confirm that I have assisted the learner in completing this strength and conditioning program plan. Name of Support Staff Aracely Role of Support Staff Spotter Signature of Support Staff Ara Date of Confirmation 02/02/2023 Evidence of preparing exercise session PROGRAM SCHEDULE To the learner: Complete a schedule for the participant’s exercise program plan. This must include at least two exercise sessions. Week Number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 3 Date: 20/02/23 Date: 21/02/23 Date: 22/02/23 Date: 23/02/23 Date: 24/02/23 Date: 25/02/23 Date: 26/02/23 Exercises to be performed: vii. Squats viii. Hip trust Exercises to be performed: vii. Hip bridges viii. Bicep curls Exercises to be performed: v. Leg flexion vi. Leg extension Exercises to be performed: iv. Rest day ii. Rest day Exercises to be performed: v. Lat Pull down vi. Single arm pull down Exercises to be performed: vii. Squats viii. Hip trust Exercises to be performed: vii. Rest day viii. Rest day Equipment required: Barbell with 10Kg in weight Equipment required: Resistance bands Equipment required: Leg press Equipment required: Equipment required: Multifunction machine Equipment required: Barbell Equipment required: Date: 06/02/23 Date: 07/02/23 Date: 08/02/23 Date: 09/02/23 Date: 10/02/23 Date: 11/02/23 Date: 12/02/23 END OF MODIFIED STRENGTH AND CONDITIONING PROGRAM PLAN FOR PARTICIPANT 2 Practical Project Portfolio – Assessor/Observation Checklists This section is only for trainer and assessor to complete. These checklists are here for student’s reference as per task instructions. Part A – Assessor’sChecklist Learner Details Learner Name Title/Designation Assessor/Observer Details Assessor/Observer Name Assessment Context Assessment Environment ☐ Simulated Workplace Workplace/Organisation State/Territory Resources required for assessment ☐ Fitness Record Document template, ☐ Strength and Conditioning Program Plan template ☐ Strength and Conditioning Program Plan template ☐ Opportunity for learner to consult at least two participants to collect information on their previous training program ☐ At least two participants whom the learner will develop the strength and conditioning program plans for. Learner Assessment Briefing Date of assessment briefing The assessor confirms: YES/NO 1. They have discussed with the learner the workplace task they are required to complete for this assessment. ☐ YES ☐ NO 2. They have discussed with the learner the resources they are required to access to complete the workplace task. ☐ YES ☐ NO 3. The learner understands they will be assessed while completing this workplace task, as well as any document(s) they will complete as part of this task. ☐ YES ☐ NO 4. They have discussed with the learner the instructions on how they are to undertake the workplace task. ☐ YES ☐ NO 5. They have provided the learner guidance on how they can satisfactorily complete the task. ☐ YES ☐ NO 6. They have discussed with the learner the criteria (outlined below) they are required to meet to satisfactorily complete the task. ☐ YES ☐ NO 7. They have addressed the learner’s questions or concerns about the workplace task and the assessment process. ☐ YES ☐ NO ASSESSOR’S CHECKLIST To the Assessor: Use this checklist to review each of the at least two fitness record documents submitted by the learner for this task – one for each participant. A. Each fitness record document submitted by the learner: YES/NO Assessor’s comments 1. Identifies the date when the fitness record document was prepared. ☐ YES ☐ NO 2. Identifies the participant’s information on previous training program The learner may indicate ‘None’ if any of the items below is not applicable. At a minimum, this must include ALL of the following: a. ANY type of training program This refers to the nature of the exercise program the participant previously attended. ☐ Strength training ☐ Aerobic training ☐ Balance and Stability training ☐ Coordination and Agility training ☐ Flexibility and Mobility training b. Outline of exercise history c. The length of recent regular participation in previous training program d. The level of intensity involved in previous training program e. At least one exercise technique experienced ☐ YES ☐ NO 3. Assesses the participant’s fitness needs ☐ YES ☐ No 4. Identifies the participant’s fitness level. At a minimum, this must include ALL of the following: a. Core stability At a minimum, this must include ALL of the following: i. Testing protocol conducted This refers to the method used to evaluate the participant fitness level. ☐ Trunk flexor test ☐ Trunk extensor test ☐ Lateral musculature test ii. Participant fitness level on core stability ☐ YES ☐ NO b. Aerobic performance At a minimum, this must include ALL of the following: i. Testing protocol conducted This refers to the method used to evaluate the participant fitness level. ☐ 2-minute step test ☐ 6-minute walk test ☐ Cooper’s 12-minute run test ☐ Beep test ☐ Bruce and Balke-Ware treadmill protocol ii. Participant fitness level on aerobic performance c. Anaerobic performance At a minimum, this must include ALL of the following: i. Testing protocol conducted ☐ Wingate anaerobic test ☐ Running-based anaerobic sprint test ii. Participant fitness level on anaerobic performance 5. Obtains confirmation of information from the participant This refers to having their client verify that the information collected and recorded in the fitness record document is accurate and correct. At a minimum, this must include ALL of the following: a. Participant’s signature b. Date of confirmation ☐ YES ☐ NO To the Assessor: Use this checklist to review each of the at least two strength and conditioning program plans submitted by the learner for this task – one for each participant. B. Each strength and conditioning program plan submitted by the learner: YES/NO Assessor’s comments 1. Identifies basic information about the participant At a minimum, this must include ALL of the following: a. Name b. Age c. Sex d. Contact information At a minimum, this must include at least one of the following: ☐ YES ☐ NO Check the box to indicate any of the contact information below identified by the learner. ☐ Email ☐ Contact number e. Exercise Program Goal ☐ YES ☐ NO 2. Identifies at least two techniques in strength and conditioning At a minimum, this must include AT LEAST TWO of the following: Check the at least two techniques in strength and conditioning identified by the learner: ☐ Resistance training ☐ Aerobic endurance ☐ Anaerobic endurance ☐ Flexibility ☐ Elastic energy ☐ Abdominal ☐ Core stability ☐ YES ☐ NO 3. Outlines the schedule of the participant’s exercise program At a minimum, this must include ALL of the following: a. Dates of client’s exercise sessions b. At least two core lifts c. At least two core exercises d. At least two drills e. At least two activities f. At least two games g. Equipment required for each task identified h. At least two exercise techniques ☐ Hand grips ☐ Stable body and limb positioning ☐ Movement range of motion and speed ☐ Breathing ☐ Spotting ☐ YES ☐ NO 4. Identifies the support staff that assisted the development of the strength and conditioning program plan At a minimum, this must include ALL the following: a. Name of support staff b. Role of support staff ☐ YES ☐ NO ☐ Administrators ☐ Coaches ☐ Sports Scientists ☐ Sports Medicine Providers c. Signature of support staff d. Date of confirmation To the Assessor: Use this checklist to review each of the at least four exercise session plans submitted by the learner for this task. C. Each exercise session plan submitted by the learner: YES/NO Assessor’s comments 1. Identifies the date that the exercise session plan was prepared ☐ YES ☐ NO 2. Identifies basic information about the participant At a minimum, this must include ALL the following: a. Name b. Date of exercise session c. At least one exercise session objective ☐ YES ☐ NO 3. Identifies exercises to be performed At a minimum, the exercise sessions for each participant must COLLECTIVELY include ALL of the following: a. At least two core lifts i. Volume At a minimum, this must include ALL of the following for each core lift: a. Sets b. Reps c. Duration ii. Intensity iii. Technique iv. Safety v. Space Required ☐ YES ☐ NO b. At least two core exercises At a minimum, this must include ALL of the following: i. Volume At a minimum, this must include ALL of the following for each core exercise: 1. Sets 2. Reps 3. Duration ii. Intensity iii. Technique iv. Safety v. Space Required ☐ YES ☐ NO c. At least two drills At a minimum, this must include ALL of the following: i. Volume At a minimum, this must include ALL of the following for each drill: 1. Sets 2. Reps 3. Duration ii. Intensity iii. Technique iv. Safety v. Space Required ☐ YES ☐ NO d. At least two activities At a minimum, this must include ALL of the following: i. Volume At a minimum, this must include ALL of the following for each activity: ☐ YES ☐ NO 1. Sets 2. Reps 3. Duration ii. Intensity iii. Technique iv. Safety v. Space Required e. At least two games At a minimum, this must include ALL the following: i. Volume At a minimum, thismust include ALL the following for each game: Sets Reps Duration ii. Intensity iii. Technique iv. Safety v. Space Required ☐ YES ☐ NO 4. Identifies the overall duration of the participant’s exercise session ☐ YES ☐ NO D. Evidence of conducting testing protocol submitted by the learner: YES/NO Assessor’s comments 1. Is at least one of the following: Check the type of evidence the learner submits. ☐ Photo/s of the learner conducting the testing protocols with the participant ☐ Report on conducting the testing protocols ☐ YES ☐ NO 2. Identifies the date and time when the testing protocols were conducted. At a minimum, this must satisfy ALL of the following: a. Date and time of preparation must be within the learner’s assessment period, and prior to the instruction of the participant’s exercise sessions. b. Date and time of preparation must show at least one of the following: Check at least one of the following based on the type of evidence the learner submits. ☐ Photo/s of the learner conducting the testing protocols with the participant show/s the date and time in the properties of the photo. ☐ Report on conducting the testing protocols specifies the date and time when the protocol was conducted. ☐ YES ☐ NO 3. Shows the learner conducting each testing protocols to assess the participant’s fitness level ☐ YES ☐ NO Assessor Declaration By signing here, I confirm that I have thoroughly reviewed the following learner’s submissions for this workplace assessment task: · At least two fitness record documents · At least two strength and conditioning program plan · At least four exercise session plans · Evidence of conducting testing protocol I confirm that the information recorded on this Assessor’s Checklist is true and accurately reflects the learner’s submission for this task. Assessor’s signature Assessor’s name Date signed END OF ASSESSOR’S CHECKLIST Part B – Assessor’s Checklist Learner Details Learner Name Title/Designation Assessor/Observer Details Assessor/Observer Name Assessment Context Assessment Environment ☐ Simulated Workplace Workplace/Organisation State/Territory Resources required for assessment ☐ Exercise Functionality Checklist template, ☐ At least four exercise session plans developed in Practical Project Portfolio Part A – two for each strength and conditioning program ☐ Organisational policies and procedures on the following: ☐ Allocating exercise space ☐ Allocating resources ☐ Preparing exercise area and equipment ☐ Manufacturer specification for exercise equipment Learner Assessment Briefing Date of assessment briefing The assessor confirms: YES/NO 1. They have discussed with the learner the workplace task they are required to complete for this assessment. ☐ YES ☐ NO 2. They have discussed with the learner the resources they are required to access to complete the workplace task. ☐ YES ☐ NO 3. The learner understands they will be assessed while completing this workplace task, as well as any document(s) they will complete as part of this task. ☐ YES ☐ NO 4. They have discussed with the learner the instructions on how they are to undertake the workplace task. ☐ YES ☐ NO 5. They have provided the learner guidance on how they can satisfactorily complete the task. ☐ YES ☐ NO 6. They have discussed with the learner the criteria (outlined below) they are required to meet to satisfactorily complete the task. ☐ YES ☐ NO 7. They have addressed the learner’s questions or concerns about the workplace task and the assessment process. ☐ YES ☐ NO ASSESSOR’S CHECKLIST To the Assessor: Use this checklist to review each of the at least four exercises functionality checklist submitted by the learner for this task – one for each exercise session. A. Each exercise functionality checklist submitted by the learner: YES/NO Assessor’s comments 1. Identifies the date that the exercise functionality checklist was completed ☐ YES ☐ NO 2. Indicates whether the exercise area is free from obstacles. ☐ YES ☐ NO 3. Determines the allocation and equipment for each exercise to be performed At a minimum, this must include ALL of the following for each exercise to be performed during exercise session: ☐ YES ☐ NO a. At least one allocated space b. Specifications of the space allocation c. At least one allocated resource d. Specifications of the resource allocation e. Equipment required f. Status of equipment 4. Indicates the arrangement of equipment during exercise sessions. ☐ YES ☐ NO To the Assessor: Use this checklist to review each of the faulty equipment report submitted by the learner for this task – one for each faulty equipment. B. Equipment fault report submitted by the learner: YES/NO Assessor’s comments 1. Identifies the date that the equipment fault report was completed ☐ YES ☐ NO 2. Identifies at least one faulty equipment This refers to exercise equipment which are not in good condition due to the following reasons: · unsafe to use; or · ineffective in achieving expected exercise outcomes. At a minimum, this must include ALL of the following for each faulty equipment: a. Equipment name b. Brief description of fault c. Action taken ☐ YES ☐ NO C. Evidence of preparing for exercise session submitted by the learner: YES/NO Assessor’s comments 1. Is at least one of the following: Check the type of evidence the learner submits. ☐ Photo/s of the preparation for exercise session ☐ Video recording of the preparation for exercise session ☐ Report on preparing for the exercise session ☐ YES ☐ NO 2. Identifies the date and time when preparation for exercise session was made. At a minimum, this must satisfy ALL of the following: a. Date and time of preparation must be within the leaner’s assessment period, and prior to the instruction of the four exercise sessions. b. Date and time of preparation must show at least one of the following: Check at least one of the following based on the type of evidence the learner submits. ☐ Photo/s of the preparing for the exercise session show/s the date and time in the properties of the photo. ☐ Report on the allocated exercise space and resources specifies the date and time when the preparation was conducted. ☐ YES ☐ NO 3. Shows learner preparing for the exercise session At a minimum, this must include ALL of the following: a. Prepares exercise session venue i. Allocates exercise space ii. Allocates exercise resources b. Prepares exercise equipment required i. Conducts necessary preparations ii. Confirms status of equipment iii. Arrange equipment for exercise use iv. Quarantines faulty equipment ☐ YES ☐ NO Assessor Declaration By signing here, I confirm that I have thoroughly reviewed the following learner’s submissions for this workplace assessment task: · At least four equipment functionality checklists · Equipment fault report · Evidence of preparing exercise session I confirm that the information recorded on this Assessor’s Checklist is true and accurately reflects the learner’s submission for this task. Assessor’s signature Assessor’s name Date signed END OF ASSESSOR’S CHECKLIST Part C – Observation Form Learner Details Learner Name Title/Designation Assessor/Observer Details Assessor/Observer Name Assessment Context Assessment Environment ☐ Simulated Workplace Mode of Observation ☐ Direct Observation Assessor must be physically present in the assessment environment. Date of Observation Workplace/Organisation State/Territory Resources required for assessment ☐ Opportunity for learner to instruct at least four exercise sessions – at least two for each of the two participants ☐ At least
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