ANP01 - Case Study (FIT) (1) A

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Question 1.1 Explain how a thorough understanding of anatomy and physiology will help you achieve the following fitness instructor duties. Knee Knee extension Knee flexion Hip Hip extension Hip flexion Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse) Sagittal Shoulder Press Muscle Role during the Shoulder Press (prime mover, synergist, antagonist, fixator) Rotator Cuff fixator Latissimus Dorsi Antagonist Triceps Brachii Synergist Deltoid primer mover Joint Concentric (lifting/shortening phase) Eccentric (lowering/lengthening phase) Shoulder Shoulder abduction Shoulder adduction Elbow Elbow extension Elbow flexion Plane of Movement (sagittal, frontal/coronal, or horizontal/transverse) frontal Question 1.3 The body undergoes responses to help keep up with increased demand during exercise. The body also undergoes various changes from exercise over a long period of time. Provide one expected short term (during exercise) and long term response to exercise across the below body systems/components. For each body system/component, identify any variances between males and females. Body System/Component Short-Term Response Long-Term Response Neuromuscular & Muscular Systems Increase blood flow, Increased muscle temperature, Increased muscle flexibility, better nerve connections Increase oxygen output/delivery to the muscles and faster brain activity Increase muscle stimulation increased muscle strength and mass endurance, and power increased tendon and ligament strength increases neuromuscular efficiency, coordination and symmetry of the muscles more efficient nerve transmission. Variances between males and females famale showed higher levels of muscle activity and lower initial relative and absolute motor variability than males © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 3

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Question 1.5 a. Describe the structure and function of the muscle system, types of muscle tissue and classifications and when applicable, state whether there are any variances between males and females – if there are none, please state this. Structure and function Provide support, maintain structure, allaw movements. It is composed of muscle tissues. Types of muscle tissue and classifications, e.g., voluntary/involuntary, striped/striated, etc. Skeletal: muscle tissues and are attached to the tendons and bones in the body; voluntary; striped or striated. Cardial: located in the heart and are composed of cardiac muscle tissues; involuntary; striped or striated. Smooth: found in the walls of various organs of the body (eg. Stomach); involuntary; are not striped or striated. b. Describe the function of the two muscle proprioceptors below. Muscle Spindle muscle spindle is primarily there to protect the muscles against damage from overstretching Tendon Stretch Organ (GTO) The muscle spindles and the GTO work simultaneously to prevent injury during exercise. When a low force is exerted on the muscle for over 7 seconds, the GTO activates. The GTO temporarily stops the function of the muscle spindle to reduce muscle contraction to facilitate a deeper stretch in the muscles c. Describe the structure and overall function of the skeletal system, name the major bones, joints, and joint structures and provide bony landmarks. Structure and function Structure: bones, cartilage, tendons and ligaments sand joints . Functions: support and protection for the body’s internal organs, produce white and red blood cells store minerals and fats and gives the muscles a point of attachment. . Major Bones & Bony Landmarks Major bones: Long: arms and legs, collarbone, fingers and toes Short: wrists and alkes Flat: skull, ribs shoulder blade Irregular: pelvis, facial bones Sesamoid: patella Major Joints and Joint Structures Structure: capsule, cartilage and synovial liquid. Major joints: Pivot, hinge, saddle, plane, ball and socket. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 6

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Question 1.11 a. Outline the structure and major function of the respiratory system, including any variances between males and females. Function: the main regulator of gas exchange in the body. Variances: Airway diameter, lung volume, Ribcage Size and Volume, Diaphragm. Everything listed is smaller in females. b. List the muscles involved in inspiration and expiration at rest and during exercise. Respiration Type Explanation of How the Body is Formed at Each Level Inspiration At Rest diaphragm and the external intercostal Inspiration During Exercise scalenus, sternocleidomastoid and pectoralis Expiration At Rest Diaphragm (relax) Expiration During Exercise abdominal muscles and the internal intercostals c. Identify any variances that may exist between males and females during respiration, both at rest and during exercise. rest – length of diaphragm muscle is smaller in females means exercise Increased tidal volume during exercise in females than males, females increase breaths per minute to compensate than men. Question 1.12 a. Complete the table below: i. Identify two boundaries in fitness instructors’ interactions with clients ii. Briefly explain how maintaining each identified boundary helps fitness instructors meet their duty of care Boundary of Fitness Instructors Explanation of How Boundary Helps to Meet Duty of Care Diagnosing injuries or diseases Recommending diet plans or food supplements For the safety and wellness of the client. Helps to ensure that the relationship between the trainer and client remains professional and that the client’s needs are met. b. Complete the table below: i. Identify two responsibilities of fitness instructors in fitness instruction ii. Briefly explain how each identified responsibility helps fitness instructors adhere to their duty of care iii. Identify the main differences between gym-based programs and fully personalised programs involving ongoing one-to-one instruction Responsibility of fitness instructors Providing supervision of a facility or service Providing individually tailored client assessments How each responsibility helps to meet duty of care Providing a safe environment for your clients Developing routines or programs for your clients with their © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 9

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Question 1.16 Complete the table below by describing how the following factors affect exercise program design: Adults of different sexes Exercise habits and goals will vary based on what your client’s sex is. Female and male have different programs (exercises and weights). Older adults exercise habits will vary based on how old your client is. decrease in physical activity levels as your client reaches older ages because muscle mass and strength are reduced at those ages Antenatal and postnatal It is important to look into appropriate exercises for these periods because exercising can benefit your client during and after pregnancy. Low-impact exercises accommodate the increased heart rate caused by pregnancy Menopausal and post menopausal women The exercises one can do during menopause are similar to the exercises for during pregnancy, such as low-impact exercises, such stretching and strength training. These exercises are also helpful for improving the body’s stability and reducing body fat respectively Exercising during menopause helps regulate these hormone levels and relieve stress Question 1.17 Complete the table to describe how guidance from a medical or allied health professional may have implications for exercise programming for each of the following: Injury management These are procedures that must be followed when your client suffers an injury. Specific equipment or gear exercise types that are specific to your client’s health condition or injury Exercise modifications Appropriate exercise volume, intensity and load Contraindications and precautions for exercise for those with medical conditions or risk factors Contraindications are specific health conditions that may prevent or limit your client from exercising. Including: Wounds or illness, Past surgery or medical procedures. precautions are warnings or measures that must be taken to avoid risks or danger to your client Exercise recommendations for health improvement and rehabilitation general recommendations regarding suitable exercise types, intensity etc This would reflect the client’s current physical abilities, conditions, and capabilities © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 12

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) (Total minutes per week) Total 0 • If your total is less than 150 minutes per week then light to moderate intensity exercise is recommended. Increase your volume and intensity slowly. • If your total is more than or equal to 150 minutes per week then continue with your current physical activity/exercise intensity levels. • It is advised that you discuss any progression (volume, intensity, duration, modality) with an exercise professional to optimise your results. LIFESTYLE QUESTIONNAIRE TEMPLATE Client Information Name Emily Mills Age 65 Gender Male ☐ Female þ Other ☐ Lifestyle and Exercise History How would you rate your lifestyle’s activity levels? Sedentary þ Moderately Active ☐ Active ☐ What activities did you do before/are currently doing at this time? None Are there any barriers to exercise you can identify? I’ve never exercised in a gym before, I’m apprehensive about machines and how to use them Goals and Preferences List three goals that you hope to achieve during/by the end of your exercise program. Start a fitness routine by exercising 2 times per week for 30 minutes each session. Increase strength and stamina levels so I can keep up with my grandchildren within 6 months Lose 2kg of weight within 1month. What activities do you enjoy/are interested in doing? Some exercise to improve my strength and stamina. Happy to try anything. What time of day do you prefer exercising in? Morning þ Afternoon ☐ Evening ☐ What days are you available for training? Monday þ Thursday þ Sunday ☐ Tuesday þ Friday þ Wednesday ☐ Saturday ☐ Health and Medical Information © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 15

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 4 Resistance 65 10 2 Weight machine 1 Cardiovascular 70 Cardio machine 30 min 1 Task 3.3 You are now required to develop session plans for Emily. The sessions must be simple as Emily is a beginner, and she plans to complete these sessions predominately unaided (without the supervision of a trainer). Ensure that you follow the General Practitioner’s recommendations above in both of your session plans. Further guidance has been provided below. Cardiovascular Session This session must be based on cardiovascular exercises and must be for a 30-minute duration. Ensure that your session contains the following: Warm-up:  Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:  Must contain at least 3 different cardiovascular exercises  Exercises that are suitable for a beginner and are not too technically difficult  Must use the intensity chosen in the Exercise Program Cool-down:  A cardiovascular cool-down exercise and (must be at a lower intensity than the conditioning phase)  Static stretches for all major muscle groups used. For further guidance on completing the session plan template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder) Emily Mills – Cardiovascular Training Session Plan Equipment required: Treadmill, stationary cycle, elliptical, stepping machine. Session duration (mins): 30 minutes Dynamic Warm-up Exercise Name (e.g., leg swings) Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ High knees 30 sec Jumping jacks 30 sec Leg swings 30 sec each side Conditioning Exercise Sets Duration (per set) Intensity (%MHR) Rest © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 18

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Task 4 Task 4 Another new client, Mikayla Hipwood, has just joined Bounce Fitness. Review the pre-exercise screening document and lifestyle questionnaire below and then respond to the tasks that follow. PRE-EXERCISE SCREENING DOCUMENT PRELIMINARY INFO Full Name Mikayla Hipwood Date of Birth 1/03/19XX (28 years old) Male Female Other STAGE 1 (COMPULSORY) YES NO 1. Has your medical practitioner ever told you that you have a heart condition or have you ever suffered a stroke? 2. Do you ever experience unexplained pains or discomfort in your chest at rest or during physical activity/exercise? 3. Do you ever feel faint, dizzy or lose balance during physical activity/exercise? 4. Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months? 5. If you have diabetes (type 1 or 2) have you had trouble controlling your blood sugar (glucose) in the last 3 months? 6. Do you have any other conditions that may require special consideration for you to exercise? IF YOU ANSWERED ‘YES’ to any of the 6 questions, please seek guidance from an appropriate allied health professional or medical practitioner prior to undertaking exercise. IF YOU ANSWERED ‘NO’ to all of the 6 questions, please proceed to question 7 and calculate your typical weighted physical activity/ exercise per week. 7. Describe your current physical activity/exercise levels in a typical week by stating the frequency and duration at the different intensities. Intensity Light Moderate Vigorous/High Frequency (Number of sessions per week) 1 2 N/A Duration (Total minutes per week) 45 minutes 60 minutes N/A Total 105 minutes • If your total is less than 150 minutes per week then light to moderate intensity exercise is recommended. Increase your volume and intensity slowly. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 21

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) • If your total is more than or equal to 150 minutes per week then continue with your current physical activity/exercise intensity levels. • It is advised that you discuss any progression (volume, intensity, duration, modality) with an exercise professional to optimise your results. LIFESTYLE QUESTIONNAIRE TEMPLATE Client Information Name Mikayla Hipwood Age 28 Gender Male ☐ Female þ Other ☐ Lifestyle and Exercise History How would you rate your lifestyle’s activity levels? Sedentary ☐ Moderately Active þ Active ☐ What activities did you do before/are currently doing at this time? I enjoy cardio training, I walk and jog currently. I would like to start doing some resistance exercises too. Are there any barriers to exercise you can identify? Motivation Goals and Preferences List three goals that you hope to achieve during/by the end of your exercise program. Improve cardiovascular fitness Consistently exercise at least twice a week Increase muscular endurance What activities do you enjoy/are interested in doing? Happy to try anything. What time of day do you prefer exercising in? Morning þ Afternoon þ Evening ☐ What days are you available for training? Monday þ Thursday þ Sunday þ Tuesday þ Friday þ Wednesday ☐ Saturday ☐ Health and Medical Information List any medical conditions that may influence your experience with exercise in the space below. © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 22

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) None List any injuries that may influence your experience with exercise in the space below. No injuries Client’s Signature MHipwood Date Signed XX/XX/20XX Task 4.1 Review Mikayla’s pre-exercise screening document, lifestyle questionnaire, and fitness appraisal templates above to create a client profile to assist with programming. CLIENT PROFILE – MIKAYLA HIPWOOD Fitness goals and preferences Improve cardiovascular fitness and muscular endurance, at least 2 times per week. no specific preferences as workouts Exercise history Cardio training, walk and jog. Little experience in resistance workout Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection none Task 4.2 As a fitness instructor, you must have up-to-date knowledge of anatomy and physiology relevant to fitness instruction. This task will require you to research three credible sources of information on anatomy and physiology relevant to fitness instruction for Mikayla. You must identify information on anatomy and physiology from each source and complete the table below to:  Identify how this information can be used in different areas of fitness instruction  Identify how the information relates to safe and effective fitness training You may research any aspects of anatomy and physiology relevant to fitness instruction. Some examples of areas of research have been provided below:  Information on exercises to work specific muscle groups  Information on health conditions and how exercise affects this  Information on how a body system responds to exercise (e.g., respiratory system, cardiovascular system, muscular system, nervous system) Credible sources will vary; however, you may consider seeking information from the following sources:  National Fitness Bodies (e.g., AUSActive, Physical Activity Australia)  Government websites and fact sheets  Journal articles, scholarly articles and textbooks  Articles written by educational institutions Source #1 Details Name or Title of Source: Physical fitness constructs, measures and outcomes © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 23

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Author/Organisation: Journal storage Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction: How physical exercise contributes to health, in body and mind. How can this information be used for safe and effective fitness training? Promoting exercise improve your general health Reference/link: www.jstor.org Source #2 Details Name or Title of Source: Exercise and training in women Author/Organisation: Google scholar Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction: Influence of gender on exercise and training response How can this information be used for safe and effective fitness training? Depending on the gender there are different type of exercise and training that will help to achieve the clients goals Reference/link: https://cdnsciencepub.com/ Source #3 Details Name or Title of Source: Choice and order of exercises Author/Organisation: Strength and conditioning journal Describe the information the source contains (information on anatomy or physiology) and how you can use this information in fitness instruction: The whole body has to be strength, all the muscle groups needs to be exercise. How can this information be used for safe and effective fitness training? When choosing exercises the coach should have the knowledge of various anatomical movement Reference/link: journals.lww.com Task 4.3 Scenario Mikayla has come to you with the exercise program and session plan below she downloaded from the © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 24

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) internet. She has been following this program for a few weeks but she has some concerns. These are listed below: Exercise Program Feedback:  Once a week does not feel adequate. Mikayla has indicated she can train two days a week. Session Plan Feedback: 1. Mikayla finds the warm-up too intense and once had to have a week off from her program due to low back pain. 2. Mikayla finds the dumbbell chest press unstable and is worried about having these weights over her body during this exercise. The client would like a chest exercise using machine weights instead. 3. Mikayla is unsure if bicep curls are an effective exercise for her. She has asked if she can do a back exercise instead (using a machine, not free weights) 4. Mikayla enjoys the cycling exercise but doesn’t feel like the intensity is high enough. She would like to work harder in the last 5 minutes of her session. 5. Mikayla would like her program to contain stretches in the cool-down Exercise Program Frequency per week Intensity (%1RM/ %HRM) Type (resistance, cardio) Time (minutes) Week 1 Once/week 65%1RM, 60%HRM Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM Resistance and cardio 30 minutes Week 1 Once/week 65%1RM, 60%HRM Resistance and cardio 30 minutes Session Plan Warm-up Exercises Including Sets & Reps Intensity (%HRM) Duration (mins) Rowing 90% HRM 5 minutes Conditioning Exercises Sets Reps Intensity (%1RM) Rest (seconds) Dumbbell Squats 3 15 65%1RM 60 sec Bicep Curls 3 15 65%1RM 60 sec Dumbbell Chest Press 3 15 65%1RM 60 sec Cycling 1 5 mins 60% HRM 60 sec Cool-down Name Duration (seconds) Side reach 30 sec each Triceps stretch 30 sec each © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 25

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Quadriceps stretch 30 sec each Standing forward bend 30 sec Task 4.3 Instructions Review Mikayla’s existing Exercise Program and correct the following:  She would like to train twice a week.  She would like the intensity of the cardio exercise to be higher. Note: progression is not required in this exercise program as Mikayla has a program review booked with you in week 5. Review Mikayla’s Session Plan and correct the following:  Adjust any components that may lead to increased risk of injury by adopting injury prevention strategies  Review and correct exercise selection and training variables such as intensity, repetitions, sets, duration etc., in line with client feedback  Ensure the program is modified to ensure adaptation occurs Ensure that your session plan contains the following:  Exercises that are suitable for a beginner and are not too technically difficult  Exercises that are safe and effective for client conditions and profile  Ensure you provide a specific intensity and repetition combination, not a wide range Use the template below to document this session. Modified Exercise Program for Mikayla Frequency per week Intensity (%1RM/ %HRM) Type (resistance, cardio) Time (minutes) Week 1 2 65 1RM 60HRM Resistance and cardio 30 min Week 2 2 65 , 60 Resistance and cardio 30 min Week 3 2 65, 60 Resistance and cardio 30 min Week 4 2 65, 60 Resistance and cardio 30 min Modified Session Plan for Mikayla Warm-up Exercises Including Sets & Reps Intensity (%HRM) Duration (mins) rowing 70 5 min Conditioning Exercises Sets Reps Intensity (%1RM) Rest (seconds) Goblet squat 3 15 65 60 sec Cable curl 3 15 65 60 sec Chest press 3 15 65 60 sec © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 26

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) cycling 3 15 70 60 sec Cool-down Name Duration (seconds) Side stretch 30 sec each Triceps stretch 30 sec each Quadriceps stretch 30 sec each Standing forward bend 30 sec Task 4.4 3 months have passed and Mikayla has increased both her fitness and her confidence in the gym. She has now asked you to develop a brand new exercise program that she can follow that contains:  a 30-minute cardiovascular session x once per week  a 30-minute resistance training session using only free weights x once per week Progression is not required in this exercise program, as Mikayla has booked in for an exercise program review for week 5. She would like the intensity of her resistance program to remain the same as her previous program (65%1RM) and she would like her cardio program to be at a moderate intensity. Refer to the Bounce Fitness Programming Guidelines (contained in the Case Study attachments zip folder) for guidance on:  How to select the intensity for the cardio exercise session  How to select the repetitions to match the intensity of the resistance program  How to complete the Exercise Program Template Exercise Program for Mikayla Hipwood Week Session type Intensity (%1RM %MHR) Repetitions (resistance programs only) Sets (resistance programs only) Types of exercises (Cardio machines, other cardio, weights machines, free weights, bodyweight) Session duration (mins) Session Frequency / week 1 Cardiovascular 65 Cardio machine 30 1 resistance 65 15 3 Free Weight 30 1 2 Cardio 65 Cardio machine 30 1 Resistance 65 15 3 Free Weight 30 1 3 Cardio 65 Cardio machine 30 1 Resistance 65 15 3 Free Weight 30 1 © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 27

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) 4 Cardio 65 Cardio machine 30 1 resistance 65 15 3 Free Weight 30 1 Task 4.5 You are now required to write the session plans for Mikayla that match the Exercise Program that you wrote in task 4.4. Complete the templates below to create  a 30-minute cardiovascular session  a 30-minute resistance training session Resistance Session This session must be based on free weight exercises only and must be for a 30-minute duration. Ensure that your session contains the following: Warm-up:  Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:  Must contain at least 4 different resistance exercises using only free weights  Must contain a balance of upper and lower body exercises (e.g., 2 upper and 2 lower)  Exercises must not be too technically difficult  Must use the intensity, sets and repetitions that were chosen in the Exercise Program  Ensure you provide a specific intensity and repetition combination, not a wide range Cool-down:  Static stretches for all major muscle groups used For further guidance on completing this template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder) Mikayla Hipwood – Resistance Training Session Equipment Required: Dumbbells, barbell, mats Session duration (mins): 30 Dynamic Warm-up Exercise Name (e.g., leg swings) Duration or sets and repetitions. E.g., ’20 seconds OR ‘10 repetitions x 2 sets’ Run in place 30 sec Jumping jack 30 sec High knee 30 sec Leg swings 30 sec each Arm swings 30 sec each Heel to buttocks 30 sec © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 28

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Conditioning Exercise Repetitions Sets Intensity (%1RM or BW for body weight exercises) Rest Push up 15 3 bw 60 sec Bent over barbell 15 3 65 60 sec Shoulder press 15 3 65 60 sec Goblet squat 15 3 65 60 sec Kettlebell deadlift 15 3 65 60 sec Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Seated forward bend 30 Quadriceps stretch 30 sec each side Triceps stretch 30 sec each Cobra 30 sec Cardiovascular Session This session must be based on cardiovascular exercises and must be for a 30-minute duration. Ensure that your session contains the following: Warm-up:  Use dynamic warm-up exercises specific to the movements programmed in the conditioning phase. Conditioning Phase:  Must contain at least 3 different cardiovascular exercises  Exercises must be of a moderate intensity  Exercises that are not too technically difficult  Must use the intensity chosen in the Exercise Program Cool-down:  A cardiovascular cool-down exercise and (must be at a lower intensity than the conditioning phase)  Static stretches for all major muscle groups used. For further guidance on completing this template refer to the Bounce Fitness Programming Guidelines Attachment (located in the Case Study attachments zip folder) Mikayla Hipwood – Cardiovascular Training Session Plan Equipment required: Treadmill, stepping machine, stationary bike. Session duration (mins): 30 min Dynamic Warm-up Exercise Name (e.g., leg swings) Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 29

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) High knees 30 sec leg swings 30 sec each Jumping jacks 30 sec Conditioning Exercise Sets Duration (per set) Intensity (%MHR) Rest Treadmill 1 7min 65 20 sec Stationary bike 1 7min 65 20 sec Stepping machine 1 7min 65 20 sec Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Treadmill 50 2min Stationary bike 50 2min Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Seated forward bend 30 sec Quadriceps stretch 30 sec each cobra 30 sec © 2023 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 30

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Task 5 Task 5.1 Your final new client, Dan Power, is experienced in resistance training but is unfit from a cardiovascular perspective. He can barely run 500 metres without becoming breathless, and he would like to do something about this. Relevant information you have taken from his pre-exercise screening tool includes:  Dan is a 29-year-old male  He exercises 4 times per week for a total of 240 minutes  He only performs moderate-high intensity resistance exercises  He has no known medical conditions or injuries. Based on this information, create a client profile to assist with programming for Dan. CLIENT PROFILE – DAN POWER Fitness goals and preferences Improve cardiovascular training Exercise history 4 times per week, moderate/high intensity Medical conditions and injuries i.e., note any anatomy & physiology factors impacting the client’s exercise selection n/a Task 5.2 Your task is to develop a 30-minute cardiovascular program for Dan that utilises interval-based training due to his inability to maintain cardiovascular activity for a long period of time. Ensure that your program contains the following:  The program contains a dynamic warm-up  The program must be based on interval training  The program must be cardiovascular based  The conditioning phase intensity, interval periods, rest periods etc. must be suited to the client’s profile  Coo-ldown specific movements that target the muscles used within the session  Ensure the session would fit within 30 minutes Use the template below to document this session. Dan Power – Interval Training Session Equipment required: Treadmill, stepping machine, bike. Session duration (mins): 30 minutes Warm-up Dynamic Warm-up Exercise Name (e.g., leg swings) Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Jumping jacks 30 sec

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Run in place 30 sec High knees 30 sec Heels to buttock 30 sec Conditioning Exercises Sets Interval Time Interval Rest Time Interval Intensity Rest Between Exercises Treadmill sprint 4 20 10 80 60 sec Stair running 4 20 10 80 60 Cycle sprint 4 20 10 80 60 Notes on how to conduct the session 20 sec of high intensity workout and 10 lower. 60 sec rest between exercises. Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Treadmill 50 2 Stationary bike 50 2 Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Seated forward bend 30 sec Quadriceps stretch 30 sec Hamstring stretch 30 sec each Task 5.3 Dan has grown to like cardiovascular training and would now like to incorporate continuous based cardiovascular exercise into his weekly schedule. He enjoys the rowing machine, bike, and cross-trainer and can quite comfortably complete 10 minutes of continuous exercise at a low-moderate intensity. You now need to program his next 3 weeks of progression to ensure he continues to improve. In the below template, you are to:  Complete the training variables of volume, intensity, and frequency for weeks 2, 3, and 4  Ensure progress is made over the 4-week period  Ensure progress is at a safe rate to adopt injury prevention techniques to avoid overuse injuries. Use the program template below to document this session.

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Dan Power Client Exercise Program Template Date 20 April 20xx Conditioning Week 1 Week 2 Week 3 Week 4 Exercise Volume (minutes) Volume (minutes) Volume (minutes) Volume (minutes) Continuous cardiovascuar 10 10 10 10 Intensity (%MHR) Intensity (%MHR) Intensity (%MHR) Intensity (%MHR) 55 60 65 70 Frequency/week Frequency/week Frequency/week Frequency/week 4 3 2 2 Task 5.4 You are now required to write a session plan for Dan for continuous cardiovascular exercise to complement his interval program. Using the variables of volume, and intensity, for example, from Task 5.2 above, write a single session plan using continuous cardiovascular exercise.  Your task is to develop a 30-minute cardiovascular program that uses continuous cardiovascular training. Ensure that your program contains the following:  The program contains a dynamic warm-up  The program must be based on continuous cardiovascular exercise  The program must be cardiovascular based only  The conditioning phase intensity, duration, rest periods etc. must be suitable to the client’s profile  Cooldown specific movements that target the muscles used within the session  Ensure the session would fit within 30 minutes Use the template below to document this session. Dan Power – Continuous Cardiovascular Training Session Equipment required: Treadmill, bike,rowing machine. Session duration (mins): 30 min Dynamic Warm-up Exercise Name (e.g., leg swings) Duration or sets and repetitions. E.g., ’20 seconds’ OR ‘10 repetitions x 2 sets’ Jumping jacks 30 sec High knees 30 sec Jump squat 30 sec

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26) Run in place 30 sec Conditioning Exercises Sets Duration Intensity (%MHR) Rest Rowing machine 1 10 55 20 Bike 1 10 55 20 Cardiovascular Cool-Down Cardiovascular Exercise Intensity (%MHR) Duration (in minutes) Treadmill 50 5 Cool-Down Stretches Name Duration (e.g., 30 seconds or 30 seconds per leg) Seated forward bend 30 sec Quadriceps stretch 30 sec each cobra 30 sec Submission Instructions Please proofread your work and save a copy of your assessment to keep in your own records. Save the document to include your name in the file for example: ANP01 – Case Study – Your Name Submit your completed assessment for marking by your assessor. Assessor Overall Feedback Satisfactory ☐ Not Yet Satisfactory ☐ Date: Date: Comments:

ANP01 - Anatomy and Programming (SISFFIT040, SISFFIT047) Case Study v2.1 (2023/05/26)