Shannon W Unit 32: Instructing physical activity and exercise P4, M2, D1
Task 3 (P4, M2, D1)
My client for this unit is (Enter name of client here) and his career goal is to join the police force. He is currently 17 years old with a moderate
level of fitness and an unbalanced diet. He doesn’t have any mental illnesses or current injuries. My training program is designed to help him
achieve their SMART targets which are to lose body fat, increase muscle size and develop muscle tone. He attends college 3 days a week and the
train is his preferred method of transport. He currently trains once every few weeks however, in his questionnaire it states that he would like to
increase that to 3-4 times a week for an hour and a half duration. His preferred days to train on would be Mondays, Wednesdays and Fridays in
the morning. Due to attending college 3 times a week, I have tailored my client’s fitness training program around his week so it would suit his
schedule. Training competitively helps motive him to put more effort into his workout and he don’t mind if they win or lose. However, he dislikes
training in groups and constantly being motivated by other individuals. I believe that 1-1 sessions would be the most suitable option.
The lifestyles related questions have told me that he lives a relatively healthy lifestyle. He does not smoke/vape or consume any alcohol and on
average they get 8 hours of sleep per night. On a scale of 1-10, he rates his stress level a 6 out of 10 and his three biggest sources of stress are
people, college and math’s.
He has an unbalanced diet but he does consume plenty of water throughout the day. However, he does not track his calorie intake so I am
unable to get an accurate record of how well they are eating. He doesn’t eat breakfast and sometimes skips meals but he also eats late at night.
On the rare occasion he will sometimes take a break week from eating. He also tends to consume a lot of snacks, such as chocolate and biscuits
throughout the day. In his questionnaire it states that his energy levels drop as the day progresses. A positive is that they don’t consume any
energy drinks or caffeinated drinks to resolve it. However, he may have a nap during the day instead. The two areas of nutrition that my client
would like to improve on is to consume less chocolate and to eat a balanced level of nutrients.
Some motives for wanting to improve his fitness is to achieve his SMART targets for a healthier lifestyle and to improve his general fitness. As his
trainer, I can help him reach his fitness goals through motivation and support. Although I know my client as a class member from college, due to
the code of ethical practice I will speak to him professionally as a client during training. This will enable me to provide more motivation and
support rather than being a distraction and hindering his progress. A short term goal of theirs would be achieve 10 press ups and 10 sits
continuously.
There are some barriers which need to be noted when making a fitness training program for my client. My client has stated in their
questionnaire that his barriers are not being able to train consistently, not following the program and allows other responsibilities to become a
priority over exercise. To help him overcome these barriers I need to help him stay motivated and on track with their plan. A positive is that he
does have access to a gym and a swimming pool.
, Shannon W Unit 32: Instructing physical activity and exercise P4, M2, D1
This fitness plan is mainly designed to help build muscle and lose body fat at the same time. I have chosen to split the 4 four days into two upper
and two lower body sessions because it allows them to have a greater volume of training. By having one session specifically targeting the upper
body, this allows them to include more reps, sets and weight. Having an upper and lower body split allows them to target each muscle twice a
week. This also means they can rest one half while training the other. Training a muscle group more than once a week in crucial for maximizing
gains. I also understand that there may be times when they don’t want to run due to weather conditions, however this can be substituted by any
cardio machine at the gym. If my client begins to find that the running is becoming repetitive and not as enjoyable there are a few alternatives.
They could swap it for a swimming session which involved swimming a certain amount of lengths or even going on very long walks because their
questionnaire stated that they enjoy walking. I also wanted to make the program more weight based because my client prefers weight training
in comparison to cardio training and it will be vital for helping them reach their goals. It can achieve both fat loss and building muscle. I also
wanted to choose a combination of dynamic stretching and a cardiovascular machine of their choice as a warm up because it will help warm up
their muscles before they begin their workout. After they complete the workout, as a cool down I have chosen static stretches which helps the
muscles relax and helps reduce the risk of injury. An added benefit for including stretches in this fitness plan is that in the long term it will
improve their overall flexibility.
Task 3 (P4, M2, D1)
My client for this unit is (Enter name of client here) and his career goal is to join the police force. He is currently 17 years old with a moderate
level of fitness and an unbalanced diet. He doesn’t have any mental illnesses or current injuries. My training program is designed to help him
achieve their SMART targets which are to lose body fat, increase muscle size and develop muscle tone. He attends college 3 days a week and the
train is his preferred method of transport. He currently trains once every few weeks however, in his questionnaire it states that he would like to
increase that to 3-4 times a week for an hour and a half duration. His preferred days to train on would be Mondays, Wednesdays and Fridays in
the morning. Due to attending college 3 times a week, I have tailored my client’s fitness training program around his week so it would suit his
schedule. Training competitively helps motive him to put more effort into his workout and he don’t mind if they win or lose. However, he dislikes
training in groups and constantly being motivated by other individuals. I believe that 1-1 sessions would be the most suitable option.
The lifestyles related questions have told me that he lives a relatively healthy lifestyle. He does not smoke/vape or consume any alcohol and on
average they get 8 hours of sleep per night. On a scale of 1-10, he rates his stress level a 6 out of 10 and his three biggest sources of stress are
people, college and math’s.
He has an unbalanced diet but he does consume plenty of water throughout the day. However, he does not track his calorie intake so I am
unable to get an accurate record of how well they are eating. He doesn’t eat breakfast and sometimes skips meals but he also eats late at night.
On the rare occasion he will sometimes take a break week from eating. He also tends to consume a lot of snacks, such as chocolate and biscuits
throughout the day. In his questionnaire it states that his energy levels drop as the day progresses. A positive is that they don’t consume any
energy drinks or caffeinated drinks to resolve it. However, he may have a nap during the day instead. The two areas of nutrition that my client
would like to improve on is to consume less chocolate and to eat a balanced level of nutrients.
Some motives for wanting to improve his fitness is to achieve his SMART targets for a healthier lifestyle and to improve his general fitness. As his
trainer, I can help him reach his fitness goals through motivation and support. Although I know my client as a class member from college, due to
the code of ethical practice I will speak to him professionally as a client during training. This will enable me to provide more motivation and
support rather than being a distraction and hindering his progress. A short term goal of theirs would be achieve 10 press ups and 10 sits
continuously.
There are some barriers which need to be noted when making a fitness training program for my client. My client has stated in their
questionnaire that his barriers are not being able to train consistently, not following the program and allows other responsibilities to become a
priority over exercise. To help him overcome these barriers I need to help him stay motivated and on track with their plan. A positive is that he
does have access to a gym and a swimming pool.
, Shannon W Unit 32: Instructing physical activity and exercise P4, M2, D1
This fitness plan is mainly designed to help build muscle and lose body fat at the same time. I have chosen to split the 4 four days into two upper
and two lower body sessions because it allows them to have a greater volume of training. By having one session specifically targeting the upper
body, this allows them to include more reps, sets and weight. Having an upper and lower body split allows them to target each muscle twice a
week. This also means they can rest one half while training the other. Training a muscle group more than once a week in crucial for maximizing
gains. I also understand that there may be times when they don’t want to run due to weather conditions, however this can be substituted by any
cardio machine at the gym. If my client begins to find that the running is becoming repetitive and not as enjoyable there are a few alternatives.
They could swap it for a swimming session which involved swimming a certain amount of lengths or even going on very long walks because their
questionnaire stated that they enjoy walking. I also wanted to make the program more weight based because my client prefers weight training
in comparison to cardio training and it will be vital for helping them reach their goals. It can achieve both fat loss and building muscle. I also
wanted to choose a combination of dynamic stretching and a cardiovascular machine of their choice as a warm up because it will help warm up
their muscles before they begin their workout. After they complete the workout, as a cool down I have chosen static stretches which helps the
muscles relax and helps reduce the risk of injury. An added benefit for including stretches in this fitness plan is that in the long term it will
improve their overall flexibility.
