Personal Trainer Case Study

The Personal Trainer and Advanced Instructor
Case Study
Total../20
Student answers and evidence
Student Name:
LUCIAN ACARU
Student Number:
Office only:
Date received
IN14815
1st:
Future Fit Training Ltd Jan 2009
Re-sub:
Case study answer pack introduction

Using the Personal Trainer and Advanced Instructor case study question pack
provided, please insert your responses into this answer sheet. Ensure all
answers are written in the grey boxes relating to each question. There are
templates for you to use and these are situated at the back of this pack and
labelled Form 1, 2 etc. Once completed, copy them into the relevant section
of the case study and remove the blank templates from the end of the pack.
Case study contents checklist

Unit number
and title
Evidence
Introduction
Client profile
Unit 1:
Client screening
Pre-exercise questionnaire
(Form 1)
Lifestyle questionnaire
(Form 1)
Stress questionnaire
(Form 2)
Unit 1 answers
Unit 2:
Fitness assessments
Initial fitness assessment forms

(Form 3)
Additional fitness assessment forms
(Form 3)
Unit 2 answers
Unit 3:
Exercise prescription
Initial exercise programme

(Form 4)
Updated programme exercise modifications
(Form 5)
Updated programme exercise progressions
(Form 5)
Unit 3 answers
Unit 4:
Adherence and
motivation
Record of agreed goals

(Form 6)
Record of client barriers
(Form 7)
Unit 4 answers
Future Fit Training Ltd Feb 2009
Client profile
Gustavo Pires is a 23 years old chef working 8 to 10 hours a day in a
restaurant from Monday to Friday. At work he spends a lot of time standing
and walking whilst cooking and performing other specific tasks. He declares
to feel stressed and anxious by the working environment and would like to
have more energy left after a day at work.
He enjoys skateboarding, swimming and surfing which he likes to perform in
the summer as well as walks in the park and playing racquet sports with his
friends. He declares that during the past year and a half has reduced the
level of exercise involvement. Previously he was going to the gym 2-3
times/week and was performing resistance training exercises which he likes
more than the aerobic He dislikes jogging outdoor because it puts too much
stress on the body and he feels pain in the joints and muscles of the legs
afterwards. When in his teens he was involved for almost a year in boxing
classes. He says that in the past was more active and felt better about
himself and had more energy.
He had no surgery operations and has no major muscle imbalances. After
long days at work sometimes though he feels pain in his shoulders and
sometimes some tightness in his neck.
He wants to get stripped, lose body fat and toned to show the six packs
abs, increase lean body mass and be overall fit. On the long term he wants
to bulk up muscles and get strong. He is committed to train 3 times per week
and 1 hour per session to achieve these goals.
Unit 1: Client screening

Question 1:
1.
Skateboarding: the fact that he enjoys and performs this activity which
involves balance and coordination influenced the program to include exercises
that develop and maintain these abilities;
2.
Jogging: because he declared that he dislikes jogging outdoor this activity was
kept out of the program for the first months and replaced with walking on the
treadmill and rowing which he considered more tolerable
3.
Boxing: because he was involved in boxing classes and enjoyed them when
he was in his teens elements of boxing routines were introduced in the
program

Question 2:
1.
Work: because work was a matter of concern regarding the time left available
for relaxing and leisure activities it influenced the training program structure
and frequency.
2.
Age: the age of the client is 23 years old. As age determines the condition the
body is in, obviously his age makes him more likely to sustain easier higher
demands placed on the body by the exercise.
3.
Smoking: the client has no smoking history which potentially makes his
cardiovascular system fairly efficient and healthy.

Question 3:
Question 1 factor
Skateboarding: the fact that he enjoys and performs this activity during
weekends which involves balance and coordination influenced the program to
include exercises to develop and maintain these abilities like exercising on the
Dyna Disk or single leg exercises
Jogging: because he declared that he dislikes jogging outdoor, this activity

was kept out of the program for the first months and replaced with walking on
the treadmill and rowing which he considered more tolerable and which also
allowed for conditioning of the lower extremities. As a progression skipping
was introduced to further strengthen the joints and muscles of the legs. This
activity had a motivational drive to be performed because of the boxing
classes that he was involved in the past.
Question 2 factor
Work: because work was a matter of concern regarding the time left available
for relaxing and leisure activities it influenced the training program structure
and frequency. As a result the duration of the training session was kept to no
longer than one hour with a frequency of tree times per week.
Smoking: the client has no smoking history which potentially makes his
cardiovascular system fairly efficient; this was later confirmed by the related
fitness result of VO2MAX test which placed in the Good category regarding
the maximum uptake of oxygen.

Question 4:
Score
The Stress Questionnaire initial test score was 73 which place him in the
category of a reasonably safe level of stress but with certain areas needing
improvement.
Advice
As he scored high particularly on the questions related to work and anxiety I
advised him to not bottle up his problems and not to over valuate them. Also I
advised him to use deep breathing and focus as a relaxation technique.
Unit 2: Fitness assessments

Question 5:
Fitness tests used to assess the client:
physiologic assessments : RHR, blood pressure

body composition assessments: body fat percentage DurninWomersely, body mass index
Cardio respiratory assessments: Rockport walking test
Dynamic posture assessments: overhead squat assessment, single
leg squat assessment
Basic performance assessments: push up test, bench press test,
barbell squat, shark skill test
Ive included the above tests in the initial assessment to provide a starting
basis from where to design the program and choose the selection of
flexibility, core, cardiovascular and strength exercises.

Question 6 part a):
1. Resting Heart Rate (RHR)
68
2. Blood pressure
Systolic 125/ Diastolic 82
3. Body composition (can include body mass index, body fat %
circumference reading)
18% body fat percentage
4. VO2max
54 ml/kg/min

Question 6 part b):
1.
The resting heart rate of 68 BPM was in the average range for a male of his
age.
I have used this variable to calculate the HRR and establish the heart rate
training zones.
2.
The measurements for blood pressure were in the normal limits and because
there was no heart and vascular disease the exercise prescription included
rhythmic moderate exercises as well as resistance exercises.
3.
Body fat percentage at the initial assessment was 18% which is at the upper
limit of Normal classification for males of his age. In conjunction with the
agreed primary objective of fat loss this result served as a starting point and
influenced the exercises and the routine chosen.
4.
VO2Max: the score for this parameter using the Rockport Walk Test at the
initial assessment was 54 ml/kg/min which placed him in a category of fairly
cardio vascular conditioned individual. This measurement was set as a
starting point from where to progress and was used to set the training zone
intensity.

Question 7:
1.
Body fat percentage on the final assessment performed after the 12 weeks
was 15% from the initial 18%. Although there wasnt a significant change
regarding the weight in kg because of the increase in lean muscle and bone
density the reduction of the body fat percentage by 3% was in the right
direction and a progress towards the goal of fat loss and toning.
2.
VO2Max: at the end of the 12 weeks program the VO2max value using the
same Rockport walk test measured 62; a positive difference of 8 points was
registered which means that his cardiovascular capacity increased by 14%.
This happened as a result of the cardio and circuit training and the
progressive manner in which the training program was structured as his lungs,
heart blood vessels and muscles adapted to be more efficient in utilizing
oxygen and removing waste products.
10
Unit 3: Exercise prescription

Question 8:
a) Mode of exercise (e.g. treadmill, bikes, circuits etc)
Circuit training
Rationale (reason for your choice)
The enjoyment factor and the good muscular strength and endurance
condition made this mode of exercise appropriate. Because he didnt like the
cardio machines but had a history of weight training this method was chosen.
The circuit training routine used incorporated specific cardio respiratory
exercises as well as resistance exercises.
b) Frequency of exercise
3 times per week
Because the primary objective of the client was fat loss and toning it was
essential to have the maximum frequency possible to maximise the total
caloric consumption and he was willing to commit to no more than this
frequency. This frequency also allowed for proper recovery as one day rest
was set in between the training days.
c) Intensity of exercise
60% -70% of VO2Max
The level of intensity to start with was set to 60-70 % of VO2Max for the first 4
weeks to allow the general conditioning of the muscles, joints and tendons
and adaptations of the cardio vascular system. The relative high starting
intensity was due to the good level of cardio vascular fitness that he already
had and motivated by the principle of overload.
d) Duration of exercise
15-20 min per session
The duration of the aerobic section of the program was kept to this level to
accommodate the entire training session within 1 hour because of time
limitations that the client expressed. However the mode of exercise which
included cardio and resistance exercises allowed the heart rate to be kept
elevated throughout the session and work towards achieving the desired
goals.
11

Question 9:
a) Mode of exercise (e.g. treadmill, bikes, circuits etc)
The mode of exercise throughout the 12 weeks period remained circuit
training because of the advantages of flexibility and versatility that offers; also
because he complied with this form of training which made him more likely to
achieve results.
b) Frequency of exercise
The frequency of exercise was kept to 3 sessions per week which equalled
the total number of sessions of training that he was willing to stick to. This was
due to obvious time related issues as he wanted time left for other recreational
activities. This frequency allowed progression to be made and cause
cardiovascular adaptation of the system.
c) Intensity of exercise
This variable was progressed throughout the 12 weeks period to facilitate
improvements and overload the cardiovascular system. Thus from 60-70% of
VO2Max the intensity was increased to 70-75% of VO2Max after 6 weeks with
intervals of anaerobic bouts of exercise and higher intensity of up to 85% of
VO2Max.
d) Duration of exercise
The duration of the cardio section of exercise was progressed to 25-30 min to
accommodate the additional exercises and to progressively overload the
system.
12

Question 10:
a) Exercise frequency
The initial frequency of the MSE phase was of 3 times per week.

The training days were separated by one day of rest which allowed the
recovery of the muscles and connective tissue. This frequency complied with
the clients commitment and made the program more likely to be adhered to.
b)
Repetition range
15-20

The necessity of initial conditioning and building muscular endurance as well
as the objective of fat loss made the use of higher number of repetitions with
lower intensity of force and minimal rest between sets was fit for purpose.
c)
1-2
Sets

The initial phase of the program worked towards conditioning the body and
establishing proper movement patterns; for this reason and because of the
high number of repetitions involved initially fewer sets were performed.
d)
Mode of exercise (free weights, machines, bands etc)
Free weights, machines

Free weights and standing exercises were used to maximise the caloric
expenditure. The same principle applied to the use of the stability ball making
more muscles to be engaged in stabilization. The machines were used to
provide a more stable environment and also because he was familiar and had
used them before.
13

Question 11:
Exercises chosen:
Dead lift barbell, barbell row, dumbbell lateral raise, biceps barbell curl, lying
triceps extension
Reasons for these:

They offer an all body workout working all major muscle groups and
involve multi joint movements as well as single joint
The free weights exercises performed standing involve balance and
increased ranges of movement which recruits more muscle fibre and
increase caloric consumption
The exercises were familiar with the client and he complied with their
use and found them easy to perform
14

Question 12:
a) frequency
The frequency of the resistance phase of the training program was kept to 3
times per week throughout the 12 weeks period because it allowed proper
recoverability and improvements in strength and muscular endurance; also he
found this frequency optimal for time economy
b) intensity
The intensity of the resistance workout was progressed throughout the 12
week period. Thus more weight was added progressing from 60% of 1RM to
70 then 75% of 1RM while decreasing the number of reps from 15-20 to 12-15
then 10-12. The number of sets performed per each exercise was 2.
c) duration
The duration of the traditional resistance workout was kept to 10-12 min
throughout the 12 weeks program. This phase did not constitute the major
portion of the training session because the program was designed for specific
fat loss, toning and cardiovascular improvement. These objectives were better
served by the other components of the program like the cardio with resistance
elements circuit.
d) mode of exercise
The mode of exercise of the resistance phase remained free weights for the
advantages that offered:
Overall higher caloric expenditure due to increased stabilization
muscles engaged
Increased range of movement and versatility
Familiarity and compliance with the client
15

Question 13:
1.
Improvements in strength and muscular endurance were achieved throughout
the 12 weeks program. Thus at the end of this period 1RM developed from:
85 to 110 kg for the dead lift
35 to 43 kg for the bent barbell row
28 to 32 kg for the biceps curl
2.
Muscle increase was registered when compared with initial results. Thus
initially the upper arm circumference, arm relaxed, measured at the start of
the program 32 cm and increased by 3.5 cm at the last measurement.
16

Question 14:
Stretches
The stretches prescribed at the start of the program covered the major joints
and muscles of the body; thus the following stretches were prescribed:
active-dynamic after the warm up and active-static after the cool down: neck,
traps, deltoids, lats, chest, abs, lower back, quads, hams, gluts, calf and
anterior tibialis.
In addition to these passive PNF stretching for hamstrings were performed as
post stretches to further develop hamstrings flexibility.

The above stretches were chosen to help:
Improve the extensibility of the muscles, tendons and tissues
surrounding the joints
Correcting muscular imbalances
Improving optimum neuromuscular efficiency
Increasing joint range of motion
17

Question 15:
Frequency (how often per week)
The client performed the stretches prescribed for the flexibility phase on every
training session of the 3 per week and was instructed to perform them even
on the other days of the week after a 5 minutes warm up if he wished to.
Repetition (number of times stretches were performed)

The preparatory stretches were performed once and the post stretches twice
for each muscle group.
Timings (seconds)
The duration of the preparatory stretches was set to 10-15 seconds and that
of the post stretches to 30 seconds.
18
Unit 4 - Adherence and motivation

Question 16:
Short-term goal 1
Losing 5% of body fat percentage at the end of the 12 weeks program was the
set short term goal. The goal of showing the six packs abs was thus put into
a measurable, proximal and specific one.
Short-term goal 2
Improving core and legs strength and be able to dead lift 110 kg 1RM at the
end of the 12 weeks program was another short term goal agreed.

Question 17:
Long-term goal 1
Increasing muscle size and lean body mass by 10% after one year of training
was agreed as a long term goal towards working on.
Long-term goal 2
Decreasing body fat percentage under 10% of total body mass after 18
months of training was also set as a long term objective.
19

Question 18:
1.
Lack of time: as time economy was an important factor in the clients schedule
the frequency of the sessions was kept to 3 training sessions per week and
the duration of each session to 1 hour. The time slots that he was more
comfortable with were agreed and written down. Occasionally sessions that
were missed during the habitual days of the week were performed during
Sundays.
2.
Lack of motivation: the planning ahead and the insertion of the physical
activity sessions into the weekly schedule calendar helped to overcome this
barrier and treat the sessions as an important event to attend. Most of the
times that it was possible we attended the sessions together and after a
couple weeks he enlisted a friend to train at the same gym.
20

Question 19:
1.
By keeping in contact most days of the week trough text messages and
checking the progress and reminding him the goals weekly.
2.
By keeping the training session enjoyable through selecting exercises that he
was familiar with and performed in the past
21

Question 20:
The strategy employed with regards to health behaviour change adopted
was one of self-efficacy. This involved persuading the client that he had the
capability to undertake the actions to bring about the changes in his lifestyle
and motivating him to achieve these for his own sake primarily.
Well done - you have now completed your Case Study.

Please save your completed case study with your full name and the date you
complete it, for example: PT Case Study Joe Bloggs 16Jul08.
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document.
Attach this completed document, with the other documents highlighted in the
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understand that plagiarism is an offence that could lead to receiving a noncompetent outcome (failure of the module) if proven
22
Form 1 - Lifestyle questionnaire

Assessing your needs: all the information received on this form will be kept strictly confidential. Please fill
out the forms completely and accurately as this is essential in helping your Personal Trainer develop a
programme that addresses your needs, goals, and interests and is safe and effective.
Name:
Gustavo Pires
DOB
07/09/1986
Age:
23
Ht:
1,68m
Wt:
76 kg
23 Johnson Street, London E10AG

Address:
Phone:
(home)
(work)
(mobile)
GPs name:
gustavopires@hot
mail.com
Daniel Corn
GPs address:
45 Church Street, London E14 6YT
Email Address:
Occupation:
Phone
07523234657
Chef
020800997
Please indicate why you have decided to invest in personal training

X
lose body fat
safety
develop muscle tone
sports specific training
rehabilitate an injury
nutrition education
X
increase muscle size

fun
start an exercise programme
design a more advanced programme
motivation
increase flexibility
other (please list below)
Cardiovascular risk factors
(place an X in the appropriate box if the answer is yes)
you are a man older than 55 years

you are a woman older than 65 years
you had a hysterectomy, or you are postmenopausal
you smoke, or quit within the previous 6 months
you don't know your BP
your BP is greater than 140/90mmHg
you take BP medication
your blood cholesterol level is >5.2mmol/L
23
you don't know your cholesterol level

you have a close blood relative who had a heart attack before age 55 (father or brother) or age
65 (mother or sister)
you are physically inactive (i.e. you take less than 30 minutes of physical activity less than 3 days
per week)
you more than 9Kg over weight
If you marked any of the statements in this section, consult your GP or other appropriate healthcare
provider before engaging in exercise. You may need to use a facility with medically qualified staff.
Other health issues (place an X in the appropriate box if the answer is yes)
you have diabetes
you have asthma or other lung disease
you have burning or cramping sensation in your lower legs when walking a short distance
you have a musculoskeletal problem that limits your physical activity
you have concerns about your safety during exercise
you take prescription medication(s)
you are pregnant
If you marked 2 or more of the statements in this section, you should consult your GP or other appropriate
healthcare provider before engaging in exercise.
Physical activity (place an X in the appropriate box)

1. In the last year how often have you participated in physical activity?
3-4 times per week
1-2 times per week
X
1-2 times per month

Not at all
2. What physical activity has worked for you in the past?

Surfing, swimming, weight training, skateboarding, playing football
3. What has not worked and why not? (barrier to exercise)

Jogging because puts too much stress on the joints which hurt afterwards and cardio machines like
treadmill, stationary bike or cross trainer because they are boring. Rower machine is more tolerable and
enjoyable.
4. What types of physical activity do you enjoy?

I enjoy surfing the most followed by swimming and skateboarding.
5. What dont you enjoy and why not? (barrier to exercise)

I dont enjoy jogging because I find it boring and puts much stress on the legs which become sore and hurt
24
for a few days afterwards.
6. Do you have any negative feelings toward, or have you had any bad experience with exercise? (If yes
please give details)
Not really.
7. If you have been unable to exercise regularly, what are the reasons?
Missing motivation or time.
Occupation and leisure

8. What is your present occupation?
Im working as a Chef in a corporate restaurant with a working schedule of 8 hours which occasionally
became 9 or 10.
9. Does your occupation involve much physical activity (i.e. lifting, walking)?
The job that Im doing involves walking and always standing whilst cooking and preparing dishes which put
a lot of toll on the energy levels.
10. What activities do you participate in during your leisure time?

Walking in the park, in the summer surfing and skateboarding, occasionally some gym sessions. During
week end nights I usually go out clubbing with friends.
Weight (place an X in the appropriate box)

11. Do you consider your weight to be a problem?
X
Yes
No
12. Would like to lose weight?

X
Yes
No
How much?
13. What weight were you 6 months ago?

Dont know exactly. Suspect the same.
14. What weight were you 1 year ago?

More toned than now and slimmer. I was definitely feeling stronger and fitter.
15. Is the rate at which you lose weight important to you?
X
Yes
No
25
Fitness (place an X in the appropriate box)

(select the number that best applies 10 = high or similar indicator and 1 = low )
16. What is your overall level of fitness?
1
10
10
10
10
10
X
17. What is your current cardiovascular capacity?
1
X
18. What is your current muscular strength?
1
X
19. What is your current flexibility capacity?
1
X
20. What is your current co-ordination (motor skill) capacity?
1
Motivation (Place an X in the appropriate box)

21. How motivated are you to perform exercise (individually)?
1
10
10
10
10
X
22. How motivated are to perform exercise (with a partner or group)?
1
X
23. How motivated are you to achieve your goals (individually)?
1
24. How motivated are you to achieve your goals (with a partner or group)?
1
2
3
4
5
6
7
8
X
26
Rate how important the following is to you
(Place an X in the appropriate box)

25. Improve overall health
1
10
10
10
X
26. Improve cardiovascular fitness
1
X
27. Reshape or tone my body
1
X
28. Improve performance for a particular sport
1
10
10
10
10
10
10
X
29. Improve moods and ability to cope with stress
1
X
30. Improve flexibility
1
5
X
31. Increase strength

1
X
32. Increase energy levels
1
7
X
33. Enjoyment
1
X
34. How much time are you willing to devote to exercise?
60
Minutes per day
Days per week
35. What types of exercise interest you?

Weight training inside the gym, swimming and would be prepare to include cardio-vascular exercise if
thats what it takes to achieve my goal.
27
Exercise goals (Place an X in the appropriate box)

36. Select the most appropriate goals to you.
X
weight loss
improved health
body shaping
reducing blood pressure
building muscle
lowering cholesterol level
developing strength
other (please state below)
37. What is your ultimate goal?

Have a six pack abdomen and achieve overall hypertrophy.
38. Why is this outcome important to you?

TO make myself more confident and happy about myself and get more dates.
39. How long have you been thinking about getting fitter?
Since I realised I became less fit than my brother and friends.
40. What do you want exercise to do for you:

short-term (1-12 weeks)
Lose fat and get toned
medium-term (13-51 weeks)

Increase the size of muscles
long-term (more than 1year)
28
Became strong and ripped with a low body fat percentage as well as bulk.
29
Form 2 - Stress questionnaire (Example)

The first obstacle to beating stress is recognising its existence. In order to reduce it, the first vital step is to
acknowledge that it is a problem. Measure your stress on a regular basis by completing the following stress
questionnaire as honestly as possible.
Name:
Gustavo Pires
Age:
23
Sex:
Male
When completing this questionnaire, be as honest as possible: if your answer is never, mark Option 1; if it
is always, mark option 4; and so on. (Place an X in the appropriate box)
1
1
X
1
X
1
4
X
4
I bottle up my problems, then feel like I want to explode

I concentrate on my work to forget about my problems
I take out anger and frustration on those nearest to me
I notice negative changes in my behavioural patterns when I am under
pressure
X
1
I focus on the negative rather than the positive aspects of my life

1
I feel uncomfortable when experiencing new situations
1
2
X
2
X
2
I feel that the role I play within my organisation is worthless

I arrive late for work or important meetings
1
X
1
2
X
2
X
2
I respond negatively to personal criticism

1
I feel guilty if I sit down or do nothing for an hour or so
I feel rushed, even if I am not under pressure
I demand attention or service immediately
I avoid expressing my true emotions at work and at home
I undertake more tasks than I can handle at once
I resist taking advice from colleagues and superiors
I ignore my own professional or physical limitations
3
X
3
3
X
3
X
3
X
3
X
3
X
3
X
30
4
4
4
4
4
I miss out on my hobbies and interests because my work takes up all my

time
3
X
3
3
X
3
4
4
X
1
2
X
2
I tackle situations before thinking them through thoroughly

1
I am too busy to have lunch with friends and colleagues during the week
1
2
X
2
I put off confronting and resolving difficult situations when they arise
1
People take advantage of me when I do not act assertively
1
2
X
2
X
2
X
2
3
X
3
1
X
1
X
1
4
X
4
3
X
3
I am embarrassed to say when I feel overloaded with work

1
I avoid delegating tasks to other people
1
I deal with tasks before prioritising my workload
I find it difficult to say no to requests and demands
I feel I have to finish all outstanding work each day

I think I will not be able to cope with my workload
My fear of failure stops me from taking action
My work life tends to take priority over my family and home life
4
X
I become impatient if something does not happen at once

Sub totals:
Grand total:
20
36
12 ?
73
Having completed the self-assessment, add your total score and check your stress level. Remember that
however low your stress level may be, there is always room for improvement.
Score Result
32-64:
You manage your stress level very well. Too little stress can reduce stimulation, so
strive to achieve the balance between negative and positive stress.
65-95: You have a reasonably safe level of stress, but certain areas need improvement.
31
96-128: Your level of stress is too high. You need to develop new strategies to help reduce it.
32
Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
22/09/2009
Resting Heart Rate

Date
Reading
17/09/2009
70
bpm
nd
18/09/2009
73
bpm
rd
19/09/2009
68
bpm
19/09/2009
68
bpm
1st reading
Date
17/09/2009
Systolic
131
2nd reading
18/09/2009
125
82
mmHg
3 reading
19/09/2009
133
82
mmHg
Lowest reading
18/09/09
125
82
mmHg
1st reading
2 reading
3 reading
Lowest reading
Blood pressure
rd
Diastolic
80
mmHg
Body composition - circumference measurement

circumference
measurement
abdomen
102
cm
hips
104
cm
iliac
99
cm
waist
99
cm
Body Mass Index

weight
height
76
Kg
BMI
167
27
Kg/m
Waist to hip ratio

waist
hip
99
cm
classification
104
cm
0.9519
Skinfold measurements
Durnin and Womersley
biceps
3
triceps
mm
subscapular
mm
19
suprailiac
mm
18
estimated body fat

mm
18
Jackson and Pollack

chest
abdomen
mm
thigh
mm
triceps
mm
suprailiac
mm
estimated body fat

mm
33
Cardiorespiratory Testing
Brigham Young University test
weight
time (mins)
heart rate
Kg
VO2max
bpm
Rockport fitness walking test

weight
167.6
time (mins)
Ibs
age
14.2
heart rate
23
107
VO2max
bpm
54
Coopers sub max walk/run test

Distance covered
VO2max
Canadian home step test

heart rate
VO2max
bpm
McArdle step test

heart rate
VO2max
bpm
Flexibility testing
Good
Fair
Poor
Trunk flexion
Trunk extension
Hip flexion
Hip extension
Shoulder flexibility
34
Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
14/12/2009
Resting Heart Rate

Date
Reading
1st reading
01/12/2009
66
bpm
2nd reading
03/12/2009
71
bpm
07/12/2009
69
bpm
01/12/2009
66
bpm
1st reading
Date
01/12/2009
Systolic
123
2nd reading
03/12/2009
125
82
mmHg
3rd reading
07/12/2009
127
85
mmHg
Lowest reading
01/12/2009
123
80
mmHg
rd
3 reading
Lowest reading
Blood pressure
Diastolic
80
mmHg
Body composition - circumference measurement

circumference
measurement
abdomen
99
cm
hips
101
cm
iliac
98
cm
waist
96
cm
Body Mass Index

weight
height
75
Kg
BMI
167
27
Kg/m
Waist to hip ratio

waist
hip
96
cm
classification
101
cm
0.9504
Skinfold measurements
Durnin and Womersley
biceps
3
triceps
mm
subscapular
mm
12
suprailiac
mm
14
estimated body fat

mm
14
Jackson and Pollack

chest
abdomen
mm
thigh
mm
triceps
mm
suprailiac
mm
estimated body fat

mm
35
Cardiorespiratory Testing
Brigham Young University test
weight
time (mins)
heart rate
Kg
VO2max
bpm
Rockport fitness walking test

weight
165.3
time (mins)
Ibs
age
12.0
23
heart rate
104
VO2max
bpm
62
Coopers sub max walk/run test

Distance covered
VO2max
Canadian home step test

heart rate
VO2max
bpm
McArdle step test

heart rate
VO2max
bpm
Flexibility testing
Good
Trunk flexion
Trunk extension
Hip flexion
Hip extension
Shoulder flexibility
Fair
Poor
36
37
Form 4 Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
1-6
Warm up (to include: pulse raiser, mobility and preparatory stretches)

Mode
Intensity Duration Frequency
Notes: to
include
Specific warm up with mobilization of the major muscles, multi joint
mobility and
movement like trunk flexion and extension, lateral flexion involving arms.
preparatory
To include movements like squatting, trunk rotation, leg raises, punches stretches
lateral and high, lunges - lateral and forward.
The warm up should be consistent regarding the tempo and ranges of
movement
The stretching to be performed are active dynamic and cover arms, legs,
Every
back, chest and shoulders. Perform them standing using slow and controlled
LowSpecific
7-8 min
session
movements without jerking at the end of the stretch.
Moderate
3/week
In addition perform active static stretches for chest, calf and hamstrings and
hold for 12-15 sec.
Main session Cardiovascular phase
Mode
Intensity
Circuit
training
Slow
medium
Duration Frequency
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of

low weight dumbbells and stability ball with body weight exercises. It
comprises 10 stations and the time set to perform at each station is 50 sec. A
10 sec rest is taken whilst changing stations. It is to be repeated twice. The
intensity and the tempo are slow-moderate focusing on correct form and
quality of execution.
The exercises order is to be: squat with dumbbell curl & press, ball dumbbell
row, ball dumbbell chest press, seated SB military press, ball crunch, lunge
with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1
Load
60% 1RM
60% 1RM
60% 1RM
60% 1RM
Day 2
Load
Every
session
3/week
Main session - Resistance phase

Session per week
Exercises
Barbell dead lift
Bent over barbell row
Dumbbell lateral raise
Biceps barbell curl
Sets
2
2
2
2
Reps
15-20
15-20
15-20
15-20
Day 3
Load
60% 1RM
60% 1RM
60% 1RM
60% 1RM
Day 4
Load
Day 5
Load
60% 1RM
60% 1RM
60% 1RM
60% 1RM
Day 6
Load
Day 7
Load
Cool down (to include post maintenance and developmental stretches)

Mode
Intensity Duration Frequency Notes: to
The cool down is to be performed in either of the 2 ways at a low intensity.
include
The post stretches to include active static held for 20-30 seconds for muscles:
Cycling
Low
5min
3/week
post
neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps,
Walking on
Low
5min
3/week
stretches
glutes, calf and passive PNF for hamstrings.
treadmill
39
40
Form 4 Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
7-12
Warm up (to include: pulse raiser, mobility and preparatory stretches)

Mode
Notes: to
include
Specific warm up with mobilization of the major muscles, multi joint
mobility and
movement like trunk flexion and extension, lateral flexion involving arms.
preparatory
To include movements like squatting, trunk rotation, leg raises, punches stretches
lateral and high, lunges - lateral and forward.
The warm up should be consistent regarding the tempo and ranges of
movement
The stretching to be performed are active dynamic and cover arms, legs,
Every
back, chest and shoulders. Perform them standing using slow and controlled
LowSpecific
5-6 min
session
movements without jerking at the end of the stretch.
Moderate
3/week
In addition perform active static stretches for chest, calf and hamstrings and
hold for 12-15 sec.
41
Main session Cardiovascular phase

Mode
Circuit
training
Medium
fast
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of

low weight dumbbells and stability ball with body weight exercises.
As a progression to the previous training phase skipping for 2 min
before and after the completion of the circuit was introduced
It comprises 10 stations and the time set to perform at each station is 50 sec.
A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The
intensity and the tempo are progressed to medium fast thus more
repetitions are to be performed.
The exercises order is to be: squat with dumbbell curl & press, ball dumbbell
row, ball dumbbell chest press, seated SB military press, ball crunch, lunge
with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1
Load
75% 1RM
75% 1RM
75% 1RM
75% 1RM
Day 2
Load
Every
session
3/week
Main session - Resistance phase

Session per week
Exercises
Barbell dead lift
Bent over barbell row
Dumbbell lateral raise
Biceps barbell curl
Sets
2
2
2
2
Reps
10-12
10-12
10-12
10-12
Day 3
Load
75% 1RM
75% 1RM
75% 1RM
75% 1RM
Day 4
Load
Day 5
Load
75% 1RM
75% 1RM
75% 1RM
75% 1RM
Day 6
Load
Day 7
Load
42
Cool down (to include post maintenance and developmental stretches)

Mode
Intensity Duration Frequency Notes: to
The cool down is to be performed in either of the 2 ways at a low intensity.
include
The post stretches to include active static held for 20-30 seconds for muscles:
Cycling
Low
5min
3/week
post
neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps,
Walking on
Low
5min
3/week
stretches
gluts, calf and passive PNF for hamstrings.
treadmill
43
Form 5 - Programme overview and progressions sheet

Name of training Phase
Identify the name of the phase of training for this period of time. For example is the aim of this section of the programme
based on improving endurance, strength, hypertrophy, power etc.
Date of training Phase
Identify the dates of the phase of training for this period. For example if the initial phase was based on hypertrophy it
may have run from 06/10/06 to 17/11/06 (6 weeks)
Cardio respiratory
Specify the intensity of CV exercise prescribed and the duration this was prescribed for this phase. For example the
intensity can be written as %HRR, %HR max, RPE rating etc.
Resistance
Specify the volume of resistance prescribed for this period. For example the client was prescribed 2 sets x 15
repetitions.
Flexibility
Indicate the modes of stretching employed. For example was this active, passive, or assisted. You will also need to
explain the techniques prescribed for this period. For example maintenance, developmental, PNF etc
Functional (ADL)
Explain how the programme demonstrates functionality and how activities of daily living (ADL) were incorporated.
Progressions
You will need to clearly explain how you have developed the programme over the 12-weeks. For example for the
resistance phase you could develop the prescription by increasing the repetitions within the rep range. The client started
the all exercise on 8 repetitions and built this up to 12 repetitions. At this point the load was then increased by 3%.
44
Programme overview and progressions sheet - 1

Please use this form to indicate how you have structured your clients training programme over the 12-weeks and highlight any
progressions.
General conditioning and Fat loss
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
At least 3 times per

week
Functional (ADL)
Intensity
70-75% VO2Max
15/09/2009 to 23/10/2009
Progression
Start with 60% for the first 4 weeks and progressed to 6570% on week 5 and week 6.
Start with 60% of 1RM and 2 sets of 15 reps for first 4
60 -65% of 1RM
10-12 min
weeks then increase 65% 1RM 2 sets of 12 reps for week
2sets of 15-20reps
5 and 6.
Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches
performed as mostly as maintenance and for hamstrings, calf, hips and lower back
developmental.
20 min
Program involves the use of light weight dumbbells and standing position, multi joint and core strengthening exercises
which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
45
Programme overview and progressions sheet 2

Please use this form to indicate how you have structured your clients training programme over the 12-weeks and highlight any
progressions.
Muscular endurance and core strength
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
Functional (ADL)
At least 3 times per

week
Intensity
70-75% VO2Max
70 -75% of 1RM 2
sets of 10-12 reps
26/10/2009-11/12/2009
Progression
20 min
15 min
Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches
performed as mostly as maintenance and for hamstrings, calf, hips and lower back
developmental.
Program involves the use of light weight dumbbells and standing position, multi joint and core strengthening exercises
which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
46
Form 6 - Record of agreed goals
Date
Action needed to achieve goal

Short-term (1-12 weeks)
14/09/2009
Losing 5% of body fat and

showing the six packs abs
14/09/2009
Improving core and legs

strength and being able to
dead lift 110 kg
Medium term (13-51 weeks)
Long-term (more than 1 year)
14/09/2009
Increase muscle size and lean

body mass by 10%
14/09/2009
Decrease the subcutaneous body

fat under 10%
47
48
Form 7 - Physical activity barriers

Name
Gustavo Pires
Date
14/09/2009
What do you think keeps you from participating in physical activity or exercise? Is it work or family
commitments? Take 10 minutes to think about your barriers then list them down in order of
importance.
I dont have enough time to exercise
Prioritise your barriers from the largest to the

smallest.
2
I am too tired to exercise after working all day
I am too lazy to exercise
Sometimes exercise is boring
I lack interest or desire to exercise
Barriers to physical activity or exercise
Select one of your barriers and come up with a way to reduce or remove the barrier
I am too tired to exercise after working all day I will balance my diet better and I will get more sleep
during the night
Once you have selected a strategy, implement it for a week. If you find this doesnt
work, then try another!

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The Personal Trainer and Advanced Instructor

Student answers and evidence

Future Fit Training Ltd Jan 2009

Case study answer pack introduction

Case study contents checklist

Initial fitness assessment forms

Initial exercise programme

Record of agreed goals

Future Fit Training Ltd Feb 2009

Future Fit Training Ltd Feb 2009

Unit 1: Client screening

Future Fit Training Ltd Feb 2009

Unit 1: Client screening

Future Fit Training Ltd Feb 2009

Unit 1: Client screening

Jogging: because he declared that he dislikes jogging outdoor, this activity

Future Fit Training Ltd Feb 2009

Unit 1: Client screening

Future Fit Training Ltd Feb 2009

Unit 2: Fitness assessments

physiologic assessments : RHR, blood pressure

Unit 2: Fitness assessments

Future Fit Training Ltd Feb 2009

Unit 2: Fitness assessments

Future Fit Training Ltd Feb 2009

Unit 2: Fitness assessments

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Rationale (reason for your choice)

Rationale (reason for your choice)

Rationale (reason for your choice)

Rationale (reason for your choice)

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Unit 3: Exercise prescription

Reasons for these:

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Unit 3: Exercise prescription

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Rationale (reason for your choice)

Future Fit Training Ltd Feb 2009

Unit 3: Exercise prescription

Repetition (number of times stretches were performed)

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Unit 4 - Adherence and motivation

Unit 4 - Adherence and motivation

Future Fit Training Ltd Feb 2009

Unit 4 - Adherence and motivation

Future Fit Training Ltd Feb 2009

Unit 4 - Adherence and motivation

Future Fit Training Ltd Feb 2009

Unit 4 - Adherence and motivation

Well done - you have now completed your Case Study.

Future Fit Training Ltd Feb 2009

Form 1 - Lifestyle questionnaire

23 Johnson Street, London E10AG