Assessment Procedures
Assessment
• Weight Training Participation = 25%
• Cardiovascular Participation = 25%
• Weight Training Technique = 25%
• Test = 25%
Fitness Training/ Participation
1) Participates as an attentive spotter/partner when needed
2) Uses proper safety techniques when lifting
3) Workout sheet completed
Cardiovascular Participation Assessment (based on a 1-10 point grading scale)
*While using a heart rate monitor, the cardiovascular participation grade will be determined by
the percentage of time the student exercises within their target heart rate zone.
• 1 - 2:
minimal movement and participation
• 3 - 4:
mostly inactive; minimal effort
• 5 - 6:
moderate activity and participation
• 7 - 8:
active participation; displays effort
• 9 - 10:
continuous movement; engaged throughout activity
Weight Training Technique Assessment:
1 Completes exercise with full Range of Motion (ROM)
2 Appropriate body position
3 Correct grip
4 Exercises done in a slow controlled manner, no swinging of weights
5 Proper breathing throughout exercise
Fitness Training Certification Manual
Certification Regulations
To Earn Certification:
1. Score a minimum of 75% on the written certification exam
2. Turn in a completed workout sheet
3. Practical Assessment (only completed by those who wish to become certified)
Basic Terminology
•
Volume- The number of sets & reps used in a particular workout or phase.
•
Intensity- The amount of weight used in a set, workout, or phase.
•
Accommodation – Decrease in the response to a given exercise over time (plateau).
•
Sets – Grouping or repetitions.
•
Repetition – One complete movement of an exercise.
•
Variation – Change of routine to avoid accommodation.
•
Core Lift- An exercise that is directly related to improved sports performance and
power. Core lifts involve the use of many major muscle groups at once.
•
Assistance Lifts- all other exercises are assistance lifts, which are a variety of
exercises that work the smaller muscle groups of the body and therefore assists
with the improvement of the core lifts.
o Assistance lifts should always follow the completion of the core lifts.
o Assistance lifts are not greatly responsible for increases in muscular size,
strength, or power but are necessary to accomplish muscular balance.
o Examples include; bicep curls, lateral raises, triceps exercises, leg curls, etc.
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Fitness Training Certification Manual
Workout Stages
1. Warm-up 5 to 10 minutes before exercise.
• A warm-up gets you mentally ready for exercise, and increases body
temperature, which makes the muscles and joints more flexible and less
prone to injury.
• One should reach the point of mild perspiration, not fatigue during a warm up.
2. Conditioning Period- The "actual workout".
3. Cool Down- a tapering off period after your conditioning that will help prevent
tightness and muscle soreness.
• This is the best time to increase flexibility by doing stretching exercises.
3 Factors That Affect Fitness
1) OVERLOAD-To develop and increase strength and muscle tone you must progressively
overload the muscles; or make the muscles work harder than normal.
• Overload is performing exercise in greater than normal amounts to get an
improvement in physical fitness (working the body harder than it is normally
worked).
• The overload principle is the basis for improving physical fitness. The
overload principle may be accomplished by manipulating the F.I.T. Principle.
For example: in order for skeletal muscles to get stronger, a progressively
heavier load must be placed upon them throughout the training cycle.
• Utilizing the same weight from week-to-week will not increase strength,
power, muscular endurance, or muscle size.
• To accomplish overload
*Frequency- how often you exercise. (Number of workouts per week)
*Intensity- How hard you exercise. (Amount of weight used)
*Time- how long you exercise. (Sets and reps)
2) NUTRITION- In order for the muscles to grow they must receive adequate nutrients.
3) REST- Muscles grow stronger when you are at rest, not when you are working out. If
adequate rest periods are not allowed between workouts gains in muscular strength and
endurance will be limited.
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Fitness Training Certification Manual
Order of Exercise
•
Follow the order of the prescribed workout that was distributed by your teacher.
•
MULTI BEFORE SINGLE JOINT EXERCISE – always do the multi joint exercises
before single joint exercises. Multi joint exercises employ use of more than one
joint for a given exercise, for example: the squat - ankles, knees, hips, and spine.
Spotting & Safety
Exercises
•
•
•
•
where spotters are MANDATORY:
Squat
Bench Press
Dumbbell Shoulder Press
DB Triceps Extension
Always check the positioning of the safety bars before using the squat racks.
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Fitness Training Certification Manual
Southside Fitness Center Rules
1. Students are not permitted in the office.
2. Proper attire must be worn: (T-shirt, shorts or sweat pants, sneakers) Do not wear
jewelry such as loose necklaces, bracelets, hanging earrings or watches.
3. Only lift under the direct supervision of a certified supervisor or PE instructor.
4. Students must use an approved workout; workouts designed by individuals other than
the fitness center staff must be approved.
5. Follow warm-up and cool-down procedures
6. Spotters must be used for all mandatory spotting exercises
7. Collars must be used when doing squats and any exercise in the husker & half rack
stations
8. Strip all bars and machines of weights after use
9. Rack all plates in the proper location
10. Rack all dumbbells in the proper location on the dumbbell racks
11. Wipe down each piece of equipment after use
12. Plastic water bottles only permitted, no gum, food or drink in fitness center.
13. Show respect for equipment and facilities at all times; spitting in or defacing the
facility is not tolerated.
14. Report any facility related injury or facility equipment irregularity to the supervisor.
15. Understand that supervisors have authority over all fitness room conduct and use of
equipment and may expel an individual from the facility for failure to follow these
instructions.
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Fitness Training Certification Manual
Using A Workout Sheet
Procedures for using the sheet:
1. Write your name in the space provided
2. Write the date in the space provided
3. Write the weights used for each of the three sets in the 1-2-3 columns
Name
Date
1
2
3
Date
1
2
3
Date
1
2
3
Workout A
1) Squat
2) Dumbbell Bench
Press
3) Front Lat Pulldown
4) Lateral Raise
5) Curls
6) Tricep Pushdown
7) Situps
Workout B
1) Bench Press
2) Leg Extension
3) Dumbbell
Shoulder Press
4) Preacher Curls
5) Dumbbell Tricep
Extension
6) Hip Raise
7) External Rotation
Workout C
1) Leg Press
2) Leg Curls
3) Incline Bench
Press
4) Dumbbell Rows
5) Hammer Curls
6) Tricep Kickback
7) Alternate Crunch
8) Internal Rotation
Sets and Reps:
Rest between Sets:
Intensity Progression:
2x10
45 seconds – 1 minute
Increase weight used for each exercise every week
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Fitness Training Certification Manual
9th Grade Weight Training Certification
Self-Assessment
Name: _____________________
Period: ____
Cycle Day: ___
Directions: Check all that apply to each exercise
Squat
Core
Lift

Assistance
Lift

Multi Joint
Exercise

Single Joint
Exercise

Rotator Cuff
Exercise

Leg Press





Bench Press





Front Lat Pulldown





Leg Extension





Leg Curl





Curls





Dumbbell Triceps
Extension





Dumbbell Shoulder
Press





Situps





Medicine Ball 1/2 Twist





Internal Rotation





External Rotation





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Fitness Training Certification Manual
General Strength Training Procedures
1. Warm-up with light weights
2. Share the equipment, especially the machines. “Work in “ others when people are
waiting.
3. Do the workout in the exact order listed whenever possible.
4. Gradually increase the weight (intensity) used for each exercise every week.
(PRINCIPLE OF OVERLOAD)
5. Do not hold your breath when lifting.
6. Record the weight used for each set on the workout sheet.
7. Secure a spotter when appropriate.
8. Use perfect technique in every exercise going through the full range of motion - avoid
using momentum.
9. Replace all weights to the racks and strip all bars when finished.
10. Utilize a one-minute rest period between sets.
11. Stretch after every workout.
12. Do not neglect your abdominal muscles (muscular balance)
13. Experienced lifters please help those with less experience.
**
Continue working out until dismissed to the locker room.
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Fitness Training Certification Manual
Cardiovascular Fitness
Aerobic – Means with oxygen – Aerobic activities are those that enable the cells your body to
utilize oxygen during extended periods of using energy.
Anaerobic – Those activities that are done at such a fast rate of speed (or heart rate) that
your sells do not have enough time to utilize oxygen.
Calculating Target Heart Rate: The Target Heart Rate is the range between 70% and 85% of
Max Heart Rate. This is the working INTENSITY that one needs to attain during a
cardiovascular workout in order to improve aerobic fitness.
Step #1: 220 - Age = Max Heart Rate
Step #2: MHR x 70%
Step #3: MHR x 85%
Calculate the MHR & THR for a 14, 15 or 16 year-old person:
F.I.T. Principle for Cardiovascular Fitness
• Frequency- minimum of 3 times per week, eventually overload by increasing to 5 to 6
times per week.
• Intensity - exercise within target heart rate.
• Time - Minimum of 20 minutes. However, if you have been sedentary, any time devoted
to exercise will lead to improvements.
• Type
Examples of Overload, Progression & Specificity for Cardiovascular Fitness:
• Overload:
o Frequency:
o Intensity:
o Time:
• Progression: Incremental steps to accomplish your goals.
• Specificity: Specific exercise for a specific activity.
Benefits of Cardiovascular Fitness:
1) Stronger heart muscle
3) Lower heart rate
5) Reduction in blood pressure
7) Reduced LDL cholesterol
9) Increased HDL cholesterol
11) Resistance to atherosclerosis
2)
4)
6)
8)
10)
12)
Improved coronary and peripheral circulation
Reduced risk of stroke
Greater chance of surviving a heart attack
Improved cardio respiratory function
Increased stroke volume and cardiac output
Decreased resting heart rate
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Fitness Training Certification Manual
Using A Cardiovascular Workout Sheet
1) Write your name in the space provided
2) Write the date in the space provided
3) Record your target heart rate in the space provided. You want to be in your target heart
rate a minimum of 20 minutes.
4) Record the number of minutes you were in your TRH in table 2 the space provided.
Target Heart Rate: _____________________
Table # 1
Workout A
Treadmill
Ellipitical
Arc Trainer
Jacobs ladder
Workout B
Stationary Bikes
Rowing Machine
Spinning Bikes
Workout C
Jump Rope
Track
Aerobics/steps
NOTES:
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Fitness Training Certification Manual
Table # 2
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
Date
Average Heart Rate
Total Time
Total Time in Zone (>140)
Grade
Teacher's Initials
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Fitness Training Certification Manual
Flexibility
Types of Stretching:
• STATIC - (stretch & hold) Slowly moving the muscle to a point of MILD TENSION and
holding the position for 15 to 30 seconds. Static stretching is the safest form of
flexibility training.
•
Dynamic – Gradually increasing reach and range of motion while limbs are moving.
(Swinging your arms round in circles, kicking an imaginary ball, walk lunge)
• BALLISTIC - (bouncing) Stretching very quickly using bouncing type movements.
Rapid/ballistic stretching sets off the STRETCH REFLEX, which will cause the muscle
being stretched to contract, which is exactly the opposite reaction desired when
stretching.
IMPROVING FLEXIBILITY: To improve flexibility one must stretch the muscles farther than
you are accustomed (principle of OVERLOAD). Tendons and ligaments remain a constant length;
flexibility training only increases the flexibility of muscles, not tendons and ligaments.
F.I.T. Principle for Flexibility:
• Frequency - Minimum of 3 times per week.
• Intensity- The muscle must be stretched beyond its normal length; to a point of MILD
tension.
• Time - Gradually increase the length of time in a static stretching position from 15 to
30 seconds. Increasing the number of repetitions of an exercise would also increase
time.
*FLEXIBILITY IS SPECIFIC TO EACH JOINT.
Examples of Overload, Progression & Specificity for Flexibility:
• Overload:
• Progression:
• Specificity:
STRETCHING TIPS:
• Breathe while stretching; don't hold your breath.
• Hold each stretch a minimum of 15 seconds.
• Do not contract your abdominal muscles while stretching.
• Try to relax as much as possible
Benefits of Flexibility:
1. Greater work efficiency
2. Less chance of muscle injury
3. Decreased chance of back injury
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Fitness Training Certification Manual
Name: _______________
Period: ______________
Fitness Training Certification Worksheet
Directions: Fill in the name of the muscle used for each exercise. Be sure to use the medical
name for each!
Exercise
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
Major Muscle Groups
Squat
Leg Press
Leg Extension
Prone Leg Curl
Hip Adduction
Hip Abduction
Chest Press
Overhead Press
Assisted Dip/Pull-ups
Seated Rows
Ab Crunch
Back Extension
Arm Extension
Arm Curl
15) Dumbbell Bench Press
16) Dumbbell Curls
17) Dumbbell Tricep Extension
18) Sit-ups
19) Medicine Ball Half Twist
20) Front Lat Pull Down
21) Sit-ups
22) Medicine Ball Half Twist
23) Front Lat Pull Down
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