Week 4 Day 1 – Practical Based Tasks
Health Screening and Fitness Orientation (Flexibility & Aerobic)
Below is a class outline of tasks you will complete today.
| Practical Class Outline – Week 4, Day 1 | Est. Time Required | |
| ➲ | Review/learn the; Pre-Exercise Screening Process (Risk factors & level of risk)Flexibility tests and the YMCA step testThe range of fitness services on offer within fitness facilities | 60 min |
| ➲ | Conduct health pre-exercise screening and identify APSS risk factors | 30 min |
| ➲ | Undertake a fitness appraisal – Flexibility Test | 40 min |
| ➲ | Undertake a fitness appraisal – Aerobic Test | 30 min |
| ➲ | Offer fitness services and create an appropriate program based on the results | 30 min |
Task 1.1: Conduct a health and pre-exercise screening test on a client using appendix 1.1 ensuring you record all findings.
Task 1.2: Conduct the following flexibility tests on your client (swap roles once complete). Be sure that you conduct each measurement twice.
See details on conducting these tests in appendix 1.1
- Sit and reach
- Shoulder flexibility
- Calf flexibility
Record the results of the test within the space provided below
| Write your answer within the space provided below | Task 1.2 | |||
| Test | Result 1 | Result 2 | Average | |
| Sit and Reach | ||||
| Shoulder Reach | ||||
| Calf flexibility | ||||
Task 1.3: Conduct the following sub-maximal aerobic fitness test on your client and record the post-test HR along with an outcome score (good, poor etc.) (swap roles once complete)
See details on conducting this test in appendix 1.1
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1. YMCA Step Test
| Write your answer within the space provided below | Task 1.3 | ||
| Test | Post Test HR (bpm) | Outcome | |
| YMCA Step Test | |||
Task 1.4.1: List at least 4 (four) fitness centre services that would benefit your client based on the information provided in the pre-exercise screening consultation and the fitness testing results from this lesson.
| Write your answer within the space provided below | Task 1.4.1 |
| 1. | |
| 2. | |
| 3. | |
| 4. |
Task 1.4.2: Develop a 45-min training program for this client to improve their flexibility and general aerobic fitness. Use the program template within appendix 1.1
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Week 4 Day 2 – Practical Based Tasks
Health Screening and Fitness Orientation (Aerobic)
Below is a class outline of tasks you will complete today.
| Practical Class Outline – Week 4, Day 1 | Est. Time Required | |
| ➲ | Review/learn the; Aerobic fitness tests (difficulty, intensity required, standardizing warm ups and suitability to a range of clients)Risk Assessment | 60 min |
| ➲ | Conduct health pre-exercise screening and identify APSS risk factors | 30 min |
| ➲ | Conduct a risk assessment | 20 min |
| ➲ | Undertake a fitness appraisal – Aerobic Test | 60 min |
| ➲ | Offer fitness services and create an appropriate program based on the results | 30 min |
Task 2.1: Conduct a health and pre-exercise screening test on a client using appendix 2.1 ensuring you record all findings.
Task 2.2: Conduct a risk assessment on the treadmills and bikes within the fitness facility you are in. Identify 3 (three) possible risks and complete the table below (Ensure you refer to the estimated risk level matrix).
| Risk | What can happen | Adequacy of controls | Ratings | Risk level | ||
| Consequences | Likelihood | |||||
| 1. | ||||||
| 2. | ||||||
| 3. |
The below table will help you conduct your risk assessment.
| Estimated Risk Level Matrix (Consequences x Likelihood) | ||||||
| Consequences | ||||||
| Likelihood | Insignificant | Minor | Moderate | Major | Catastrophic | |
| Rare | 1 | 1 L | 2 L | 3 M | 4 S | 5 S |
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| Unlikely | 2 | 2 L | 4 L | 6 M | 8 S | 10 H |
| Moderate | 3 | 3 L | 6 M | 9 S | 12 H | 15 H |
| Likely | 4 | 4 M | 8 S | 12 S | 16 H | 20 H |
| Almost certain | 5 | 5 S | 10 S | 15 H | 20 H | 25 H |
Task 3.2: Conduct one of the following aerobic fitness tests on your client and record the results along with an outcome score (good, poor etc.) (swap roles once complete)
See details on conducting this test in appendix 2.1
- Graded exercise test
- Cooper 12 min run test
| Write your answer within the space provided below | Task 2.3 | |
| Test | Results | Outcome |
| - - - - - - - - - - - - - |
Task 2.3.1: List at least 4 (four) fitness centre services that would benefit your client based on the information provided in the pre-exercise screening consultation and the fitness testing results from this lesson.
| Write your answer within the space provided below | Task 2.4.1 |
| 1. | |
| 2. | |
| 3. |
Task 2.3.2: Develop a 45-min training program for this client to improve their aerobic fitness. Use the program template within appendix 2.1
© Australian College of Sport & Fitness 2018 CIII_Prac_Cycle_A_LogBook_1804
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Week 7 Day 1 – Practical Based Tasks
Health Screening and Fitness Orientation (Muscle Endurance)
Below is a class outline of tasks you will complete today.
| Practical Class Outline – Week 7, Day 1 | Est. Time Required | |
| ➲ | Review/learn the; 1. Muscle endurance fitness tests (difficulty, intensity required, standardizing warm ups and suitability to a range of clients) | 60 min |
| ➲ | Conduct health pre-exercise screening and identify APSS risk factors | 30 min |
| ➲ | Conduct a risk assessment | 20 min |
| ➲ | Undertake a fitness appraisal – Muscle Endurance | 60 min |
| ➲ | Offer fitness services and create an appropriate program based on the results | 30 min |
Task 3.1: Conduct a health and pre-exercise screening test on a client using appendix 3.1 ensuring you record all findings.
Task 3.2: Conduct a risk assessment on the free weights area within the fitness facility you are in. Identify 3 (three) possible risks and complete the table below (Ensure you refer to the estimated risk level matrix).
| Risk | What can happen | Adequacy of controls | Ratings | Risk level | ||
| Consequences | Likelihood | |||||
| 1. | ||||||
| 2. | ||||||
| 3. |
The below table will help you conduct your risk assessment.
| Estimated Risk Level Matrix (Consequences x Likelihood) | ||||||
| Consequences | ||||||
| Likelihood | Insignificant | Minor | Moderate | Major | Catastrophic | |
| Rare | 1 | 1 L | 2 L | 3 M | 4 S | 5 S |
| Unlikely | 2 | 2 L | 4 L | 6 M | 8 S | 10 H |
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| Moderate | 3 | 3 L | 6 M | 9 S | 12 H | 15 H |
| Likely | 4 | 4 M | 8 S | 12 S | 16 H | 20 H |
| Almost certain | 5 | 5 S | 10 S | 15 H | 20 H | 25 H |
Task 3.3: Conduct one of the following muscle endurance fitness tests on your client and record the results along with an outcome score (good, poor etc.) (swap roles once complete)
See details on conducting this test in appendix 3.1
- Push up test
- Squat test
- Prone bridge test
| Write your answer within the space provided below | Task 3.3 | |
| Test | Results | Outcome |
| - - - - - - - - - - - - - |
Task 3.4.1: List 2 (two) fitness centre services that would benefit your client based on the information provided in the pre-exercise screening consultation and the fitness testing results from this lesson.
| Write your answer within the space provided below | Task 3.4.1 |
| 1. | |
| 2. |
Task 1.3.2: Develop a 45-min training program for this client to improve their aerobic fitness. Use the program template within appendix 3.1
© Australian College of Sport & Fitness 2018 CIII_Prac_Cycle_A_LogBook_1804
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Week 7 Day 2 – Practical Based Tasks
Health Screening and Fitness Orientation (Strength)
Below is a class outline of tasks you will complete today.
| Practical Class Outline – Week 7, Day 1 | Est. Time Required | |
| ➲ | Review/learn the; 1. Strength tests (difficulty, intensity required, standardizing warm ups and suitability to a range of clients) | 60 min |
| ➲ | Conduct health pre-exercise screening and identify APSS risk factors | 30 min |
| ➲ | Conduct a risk assessment | 20 min |
| ➲ | Undertake a fitness appraisal – Strength test | 60 min |
| ➲ | Offer fitness services and create an appropriate program based on the results | 30 min |
Task 3.1: Conduct a health and pre-exercise screening test on a client using appendix 4.1 ensuring you record all findings.
Task 4.2: Conduct a risk assessment on the free weights area within the fitness facility you are in. Identify 3 (three) possible risks and complete the table below (Ensure you refer to the estimated risk level matrix).
| Risk | What can happen | Adequacy of controls | Ratings | Risk level | ||
| Consequences | Likelihood | |||||
| 1. | ||||||
| 2. | ||||||
| 3. |
The below table will help you conduct your risk assessment.
| Estimated Risk Level Matrix (Consequences x Likelihood) | ||||||
| Consequences | ||||||
| Likelihood | Insignificant | Minor | Moderate | Major | Catastrophic | |
| Rare | 1 | 1 L | 2 L | 3 M | 4 S | 5 S |
| Unlikely | 2 | 2 L | 4 L | 6 M | 8 S | 10 H |
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| Moderate | 3 | 3 L | 6 M | 9 S | 12 H | 15 H |
| Likely | 4 | 4 M | 8 S | 12 S | 16 H | 20 H |
| Almost certain | 5 | 5 S | 10 S | 15 H | 20 H | 25 H |
Task 3.3: Conduct the following muscle strength test on your client and record the results along with an outcome score (good, poor etc.) (swap roles once complete)
See details on conducting this test in appendix 3.1
- Sub-maximal strength test (5-8RM)
| Write your answer within the space provided below | Task 4.3 | |
| Test | Results | Outcome |
| - - - - - - - - - - - - - |
Task 4.4.1: List 2 (two) fitness centre services that would benefit your client based on the information provided in the pre-exercise screening consultation and the fitness testing results from this lesson.
| Write your answer within the space provided below | Task 4.4.1 |
| 3. | |
| 4. |
Task 4.4.2: Develop a 45-min training program for this client to improve their muscular strength. Use the program template within appendix 4.1