Gym Instructor Assessment Portfolio – Contents Checklist

Candidate’s name Tommaso Varvello Assessor’s name James Gregory

Venue GLL Oasis Date 18/08/19

Section Evidence Page number

1 Evaluation form and action plan 2

2 Review of session (instructor’s evaluation) 3

3 Exam result summary 4

Online exam results (printout)
4 • Health, safety and welfare in a fitness environment 5
• Supporting clients who take part in exercise

5 Completed session plan introduction 6

6 Signed informed consent & participant’s completed PAR-Q 8-9
7 Completed lifestyle questionnaire 10-11
Session plans
• Warm-up (CV) 12-50
• Mobility
• Pre-stretch
8 • Main session (CV and resistance)
• Cool-down
• Post stretch (developmental and maintenance)
• Get set, deadlift & spotting
• Clean & heave (if required)
9 Programme card 51-52
10 Risk assessment 53-54
11 Equipment checklist 55

Candidate’s signature Date 18/08/19

Assessor’s signature Date 18/08/19

Internal Quality Assurer’s

Date
signature

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UV20527 Instructing gym-based exercise

Evaluation form and action plan

(to be completed after the practical assessment)

After my session, I received the following feedback from the participants

Positive comments

Areas for improvement

Based on participant’s feedback, future sessions could be improved by

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UV20527 Instructing gym-based exercise

Review of session (instructor’s evaluation)

(to be completed after the practical assessment)

Comment

Teaching points

Observation

Demonstration

Teaching sequence

Choice of instructing style

Motivational relationship

Communication

Whether aims were met

Other

In future I will adapt my teaching in the following ways:

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 UV20526 Planning gym-based exercise

Session plan introduction

Candidate’s name Tommaso Varvello Assessor’s name James Gregory

Venue GLL Oasis Nearest telephone Reception

First aid kit Reception First aider

Aims and objectives of session (to include the components of the

programme):

The session has been put together with the intent of delivering a full body workout with the goals of improving
cardiovascular and respiratory functions and provide general muscle toning for a beginner level client.
The session will start with a 5 minute pulse raiser done on a CV machine; the purpose of this warm up is to
raise body temperature and metabolic rate, prepare muscles and joints for work and prepare the brain for the
activity to follow. The crosstrainer has been chosen as it combines lower and upper body work and it’s highly
effective to target the whole body. The participant has got experience in professional dancing and this justifies
the choice of the crosstrainer for this purpose (the participant has great balance/coordination skills); on a
separate note, it’s not the simplest CV machine to use so a different choice would be more suited for an
absolute beginner. The participant will be asked to work up to a RPE of 4/10 to ensure a proper warmup is
delivered.
The pulse raiser will be followed by two mobility drills that will target the spine: spinal lateral flexion and spinal
rotation exercises, to be performed 6-8 reps per side. The aim of these drills is to mobilize the spine and its
supporting muscles, as they’re not targeted by the CV pulse raiser. These will take 1-2 minutes to be
completed.
Following mobility, the participant will perform 8 preparatory stretches. The aim of those is to take joints
through their full range of motion, to prepare muscles for exercise by increasing body awareness and to
reduce risk of injury, as a pre stretched muscle withstands tension better. The stretches selected are 4 lower
body ones (hamstring, quadriceps, calf and hip flexor) and 4 upper body ones (lat, upper back, chest and
deltoid). They’ll be held for 8-10 sec each (each side if unilateral) and performed standing to avoid cooling
down during this phase.
The participant will then move to the conditioning phase, the “bulk” of the workout.
This phase will start with a main CV aerobic esercise, whose aim is to improve cardiovascular and respiratory
functions with the long term goals of preventing heart disease, reducing resting heart rate, increasing stroke
volume, reducing blood pressure, reducing risk of disease such as diabetes and colon cancer and increasing
respiratory and cardiac efficiency (all long term benefits of CV exercise). As per ASCM guidelines for
cardiovascular wellbeing, this phase will last 20-30mins and the client will be instructed to work between the
RPEs of 4 and 6 (start around 4, reach 6 and stay for the core of the phase, slowly return to 4 towards the
end). The machine chosen for this is the treadmill, as it encourages functional movement patterns
(walking/jogging/running) and a type of activity that everyone’s had previous experience with (subject to
candidate’s exercise history).
After the main CV phase, the participant will enter the MSE phase, where muscular strength and endurance
will be worked. The aims of this phase are to build muscle, to stimulate muscle hypertrophy and develop
muscle tone, to develop motor unit efficiency, to reduce risk of osteoporosis and to develop balance and
coordination skills. The exercises chosen have been organized in a sequence that will get the participant to
work the biggest muscles and the more demanding compound movements first, isolation exercises and
exercises that target smaller muscles second. Muscular balance is of vital importance and because of this for
each exercise chosen, an exercise that works the antagonist muscles has also been included. Finally,
reflecting the full body approach chosen for the programme card, muscles of both the upper and lower body
will be targeted, as well as a specific exercise for both core and spinal erectors towards the end of this phase.
The participant will be verbally screened during exercise to make sure that the FITT principles (frequency,
intensity, time and type) are tailored to their needs. The rep range chosen for all exercises is 8-12, a “sweet
spot” of hypetrophy training in between pure strength training (lower rep range) and endurance training (higher
rep range); the number of sets is 1-2 per exercise (with 1-1.30m rest in between sets).

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 These ranges allow for progressive overload over the course of subsequent sessions by increasing reps/sets
within the ranges given. Progressive overload can also be elicited by modifying the exercises in other ways
such as increasing intensity, reducing rest time, decreasing rate.
After the MSE phase is completed, the participant will perform a 5 minute cool down on a CV machine. The
purpose of this is to gradually lower the heart rate, ensure the brain keeps receiving its needed intake of blood
and O2, reduce lactic acid accumulation in muscles and prevent blood pooling. The machine chosen for this is
the recumbent bicycle, as it’s an easy to use machine and the seated position allows the participant to relax
and slowly reduce HR. The target RPE will be 3 to start with, gradually decreasing to 1.
The final phase of the workout is post stretching. The aim of this phase is to promote recovery, reduce
stress/tension in the muscles and improve range of motion at specific joints via developmental muscle
stretches. Here the participant will perform 12 different stretches, arranged in a curve from standing to seated
to lying, then seated and finally standing again, that will target muscles of the upper and lower body. Two
types of stretches will be performed: maintenance stretches, held for 10-15s, as the name implies whose aim
is to maintain range of motion and flexibility in the target areas, and developmental stretches, held for 10s and
a further 20s in a deeper stretched position, whose aim is to improve range of motion and flexibility.
The specifics of each stretch can be found in the session plans/programme card.

The programme written is to be performed 2-3 times a week, in accordance with ASCM guidelines for general
fitness and wellbeing. Over time, progressive overload should be applied in both the main CV and MSE
phases, to ensure that the body keeps receiving a stimulus adequate enough for it to adapt and grow stronger
and more conditioned.
Further development of this programme card could see the participant undertaking a specific training regime
tailored to SMART (specific, measurable, agreed, realistic, time related) goals of theirs, after verbal
consultation with their trainer. The programme would be then modified to best suit the needs of the client and
help them reach their goals.

Anticipated fitness Beginner Anticipated skill Beginner

level level

Age of participant 26 Male Female X

Equipment and resources required for the session

Crosstrainer, treadmill, barbell+weight plates, dumbbells, seated row machine, lat pulldown
machine, abductor machine, adductor machine, recumbent bicycle, mat

Safety checks required and any resulting actions

Venue risk assessment, equipment maintenance check, PAR-Q and verbal screening of the client,
ensure client’s wearing suitable clothing

Any special arrangements or adaptations required as a result of safety checks or

client’s PAR-Q?
N/A

Where will this information be stored?

This information will be stored safely in a locked compartment or digitally in a password protected
file, to comply with GDPA guidelines

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 Physical Activity Readiness Questionnaire (PAR-Q)
A questionnaire for people aged 15-69

Regular physical activity is fun and healthy and increasingly more people are starting to become
more active every day. Being more active is very safe for most people. However, some people
should check with their doctor before they start becoming much more physically active.
If you are planning to become much more physically active than you are now start by answering
the eleven questions below. If you are between the ages of 15-69 the PAR-Q will tell you if you
should check with your doctor before you start.
If you are over 69 years of age and you are not used to being very active, check with your doctor.
Common sense is your best guide when answering these questions, please read the questions
carefully and answer each one honestly: check YES or NO.
YES NO
Has your doctor ever said that you have a heart condition and that you should only do
1 physical activity recommended by a doctor?
X

2 Have you ever felt pain in your chest when you do physical exercise? X

3 In the past month have you had chest pain when you were not doing physical activity? X

4 Do you have any metabolic conditions (e.g. diabetes or hyperthyroidism)? X

5 Do you often feel faint, have spells of dizziness or have lost consciousness? X

6 Have you ever suffered from unusual shortness of breath at rest or with mild exertion? X
Has the doctor ever said that you have a bone or joint problem, such as arthritis, that
7 has been aggravated by exercise or that may be made worse by exercise?
X

8 Do you have either high or low blood pressure? If yes what type? X

9 Are you currently on any prescribed medicines that may affect your ability to exercise? X

10 Are you pregnant or have you had a baby in the last 6 months (females only)? X
Do you know of any other reason that would affect your ability to participate in physical
11 activity?
X

If you answered YES to one or more questions:

Talk to your doctor either in person or by phone before you start becoming more physically active
and/or taking a fitness appraisal. Tell your doctor what questions you answered yes to on this
form. You may still be able to do any activity you want as long as you start slowly and build up
gradually or it may be that you need to restrict your activities to those which are safe for you.

Client’s Name Alice Harvey Signature Date 13/08/19

Instructor’s Name Tommaso Varvello Signature Date 13/08/19

Signature of
parent or guardian
(if under the age of
18 years)

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Informed consent
I hereby state that I have read, understood and answered honestly the questions on
the PAR-Q. I wish to participate in physical activities that may include aerobic
exercises, resistance exercises and flexibility exercises. I realise that in participating
in these activities I may be at risk of an injury and even the possibility of death. I
hereby confirm that I am participating voluntarily.

Client’s name Alice Harvey

Date 13/08/19
Client’s signature

Trainer’s name Tommaso Varvello

Date 13/08/19
Trainer’s signature

Additional note: I confirm that I have taken medical advice and my doctor has agreed that I should
exercise

Name

Signature Date

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 UV20526: Planning gym-based exercise
Lifestyle questionnaire

1 What are your reasons for taking part in an exercise/physical activity

programme?
Weight Loss – General body toning

2 What is your training history?

Sporadic gym sessions – dance lessons 5 times a week from 2010 to 2013

3 How many days a week do you have available to take part in physical
activity/exercise?

Day Mon Tue Wed Thu Fri Sat Sun

Morning X X X
Afternoon
Evening
4 Do you have any particular equipment or exercise likes or dislikes?
Recurrent shin splints from running, need to work volume/intensity up slowly

5 How would you describe the following factors in your lifestyle?

Stress
Medium/dependant on weekly work schedule

Relaxation
Medium, usually find a couple of time windows to relax every week

Smoking
Never

Alcohol intake per week

1.5-2 units per day (averaged out per week, some days more, most days don’t drink)

Caffeine per day

2-3 cups of coffee a day

Fruit and veg per day

3-4 of my 5 a day per day (average)

Snacks per day

1 a day

Fried food per week

Very low

Do you add salt to food before or after tasting?

Before

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 6 How much water do you drink per day?
1,5 – 2 L

7 How tall are you (in metres)?

1,56m

8 What is your weight (in kg)?

55,4 kg

9 BMI?
22,8
(BMI = weight (kg) ÷ height2 (m))

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 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Warm Up - Pulse Raiser (CV) Whole component time
Exercise/lift Body area Major muscles Instructions
Striding – Whole body Quadriceps, • Approach the machine and
Crosstrainer Heart step on the lowest pedal
hamstrings, glutes,
using handles for assistance
gastrocnemius,
• Step onto the other pedal and
soleus, biceps, assume a comfortable
triceps, deltoid,
standing position, balancing
Diagram (for stretches only) rectus abdominus, the weight in the middle of
obliques, pectorals, the foot
latissimus dorsi, • Start striding, once
rhomboids, comfortable reach for the
trapezius, heart dynamic handles and start
moving the upper body
• Continue for the duration of
the training segment (5m for
warm up), adjusting
resistance on the machine as
desired to achieve target
RPE (4 for warm up)
• Once finished, slow down the
striding motion until you
come to a stop
• Safely dismount leading with
your dominant foot
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
5 min
Teaching points Alternatives/Adaptations
• Stand with good posture: • Different CV machine:
chest lifted, shoulders back
treadmill, upright bicycle
and down, core slightly
braced, look forward
• Position feet on the foot
pedals as preferred
(towards the top/bottom),
but consistent on both
sides
• Keep elbows and knees off
lock
• It’s natural to lift heels
during the striding
Progressions
movement
• Keep hips and shoulders
squared, facing forward • Increase speed of striding,
increase resistance on
machine
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Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Mobility Whole component time 1-2 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Spinal Lateral Upper body Rectus abdominus, • Adopt a standing position
Flexion internal/external • Rest hands on side of thighs
obliques, quadratus • Slowly bend laterally at the
lumborum, erector waist, sliding hand down the
side of the thigh
spinae
• Continue sliding until reached
Diagram (for stretches only) maximum range of motion
(dependant on client
flexibility)
• Slowly return to the starting
position and repeat the action
on the other side
• Repeat for the desired
number of reps (6-8 per side)
• Start the exercise standing N/A
with good posture: feet hip
width apart, toes facing
forward, knees off lock,
core slightly braced,
shoulders back and down,
chest lifted and eyes
looking ahead
• Keep hips squared and
facing forward
• Keep pelvis neutral
Progressions

Increase depth of lateral flexion

(slide hands further down the
leg), increase rate of repetitions

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 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Mobility Whole component time
Exercise/lift Body area Major muscles Instructions
Spinal Upper body Internal/external • Adopt a standing position
Rotation obliques, quadratus • Raise arms out in front of
lumborum, erector body (elbows in line with
spinae shoulders), bend 90 degrees
at the elbows and rest
Diagram (for stretches only) forearms one on top of the
other
• Keeping this position, slowly
rotate the torso to one side,
until reaching maximum
range of motion (dependant
on client flexibility)
• Slowly return to the middle
position and repeat on the
opposite side
• Repeat for the desired
amount of reps (6-8 per side)
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
1-2 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing N/A
with good posture: feet hip
width apart, toes facing
forward, knees off lock,
core slightly braced,
shoulders back and down,
chest lifted and eyes
looking ahead
• Keep hips squared and
facing forward
• Keep elbows high, in line Progressions
with shoulders
• Follow the rotation with the
head, keeping ears in line Increase rate of repetitions,
with shoulders rotate further if permitted by
range of motion
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Lower body – Hamstrings • Stand in an upright position
Hamstring back of thigh • Take a step forward with the
Stretch chosen leg
• Keeping the front leg
extended, slowly bend the
rear/supporting leg while
Diagram (for stretches only) bending forward at the hips,
mimicking a “sitting back”
motion
• Position hands on hips and
lower into the “seated”
position until mild tension is
felt in the back of the thigh of
the front leg
• Hold for the desired amount
of time (8-10 seconds)
• Return to starting position
and repeat on the other side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Standing forward fold (toe touch)
with good posture
• Keeps hips and shoulders
square and facing forward
• Keep spine neutral
• Keep the knee of the front
leg off lock
• Think of “sitting back”
rather than “sitting down”
into the stretch
• Support position with
hands on hips Progressions
Sit back further to intensify the
stretch
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Lower body – Quadriceps • Stand in an upright position
Quadriceps Front of thigh • Flex the knee of the chosen
leg, reach down and grab the
Stretch front of the foot with the hand
on the same side, pull foot
towards buttocks
Diagram (for stretches only) • Slightly bend the knee of the
supporting leg so both knees
are at the same level, but
don’t allow them to touch
• Pull the heel into the buttock
until mild tension is felt in the
front of the thigh
• Hold for the desired amount
of time (8-10 seconds)
• Return to starting position
and repeat on the other side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Lunging quad stretch.
with good posture
Also possible to rest the foot of
• Keep the knee of the
supporting leg off lock
the targeted leg on an object for
• Maintain a neutral back support and to control the
(focus on preventing stretch.
hyperextension)
• Keep hips square and
facing forward
• Can rest free hand on a
wall/object for
support/balance Progressions
Pull heel closer to buttock to
increase stretch
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Calf Lower body – Gastrocnemius, • Stand in an upright position
Stretch back of the soleus • Take a step forward with one
lower leg leg (this will be the supporting
leg)
• Slowly bend the knee of the
supporting leg while
Diagram (for stretches only) maintaining the back leg (the
targeted leg) extended but off
lock
• Keep spine and neck neutral
and bend forward to create a
straight line from the heel of
the back leg through the
knee, hips and back, all the
way to the top of the head
• Lower into the position until
mild tension is felt in the
lower portion of the back leg
• Hold for the desired amount
of time (8-10 seconds)
• Return to starting position
and repeat on the other side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Foot dorsiflexion calf stretch
with good posture (against a wall or object)
• Keep shoulders and hips
square and facing forward
• Can rest hands on the
thigh of the supporting leg
for balance
• Keep knee of the targeted
leg off lock
• Ensure that the knee of the
supporting leg doesn’t
travel past the toes. If Progressions
needed, step further
forward to prevent it
• Keep knee of supporting To intensify the stretch step
leg directly above the ankle further forward, increasing the
width of the stance
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Hip Lower body – Hip flexors: • Stand in an upright position
Flexor Stretch front of upper Iliopsoas, rectus • Take a long step forward,
leg femoris then flex your front knee and
slightly bend the knee of your
rear leg (the targeted leg)
• Keep the front foot planted on
Diagram (for stretches only) the floor and elevate heel of
the rear foot (stand on toes)
• Slowly lower into the position
until mild tension is felt in the
upper portion of the rear leg,
in the front of the thigh
• Hold for the desired amount
of time (8-10 seconds)
• With control, return to the
starting position and repeat
for the other leg
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Kneeling/lying hip flexor stretch
with good posture
• Keep the knee of the front
foot over the ankle
• Keep an upright torso and
a neutral spine
• Keep hips and shoulders
square and facing forward
• If holding the position is
uncomfortable, can rest the
knee of the rear leg on the
floor/on a mat for added Progressions
balance
• Can rest hands on the
thigh of the supporting leg
for balance To increase the stretch, sit
further down in the position or try
to push hips forward (anterior
pelvic tilt)
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Lat Upper body – Latissimus dorsi, • Stand in an upright position
Stretch sides and teres major • Extend the arms forward and
upper section raise them until they’re
of the torso parallel to the floor
• Bring the hands together
directly in front of the sternum
• From this position, raise the
Diagram (for stretches only) arms overhead (shoulder
flexion) keeping the hands
together
• Try to push through the
ceiling, keeping the shoulders
back and down, until mild
tension is felt on the sides of
the trunk
• Hold for the desired amount
of time (8-10 seconds)
• Slowly lower the hands down
and return to a standing
position
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Passive hang from a bar
with good posture
• Keep chest lifted Piked lat stretch using a
• Keep the elbows and rail/object for support
knees off lock
• Keep shoulders back and
down (depressed) while
arms are overhead
• Angle the head slightly
forward if needed
(depending on client’s
shoulder mobility)
Progressions
Try to reach higher up to
intensify the stretch
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Upper body – Trapezius, • Start in an upright position
Upper Back upper section rhomboids • Extend the arms forward and
Stretch of the torso raise them until they’re
parallel to the floor
• Bring the hands together
directly in front of the
Diagram (for stretches only) sternum, with the palms
facing in
• Push forward the shoulders
(scapular protraction),
rounding the upper back,
while lowering chin towards
the chest
• Push until mild tension is felt
in the upper back
• Hold for the desired amount
of time (8-10 seconds)
• Slowly return the shoulders to
a neutral position and lower
the arms
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Upper back stretch with arms
with good posture hugging sides
• Keep the elbows and
knees off lock
• Keep elbows and hands in
line with the shoulders
• Keep core braced to
balance the body while
upper back rounds forward
Progressions
Try to separate the shoulder
blades further (scapular
protraction) to increase the
stretch
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Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Upper body – Pectorals, anterior • Stand in an upright position
Chest Stretch front of torso deltoids • Reach back with both hands
and place them on the lower
back, just above the buttocks
• From this position, focus on
Diagram (for stretches only) pulling the elbows together
until mild tension is felt in the
upper section of the chest
(pecs) and in the front of the
shoulder (anterior delts)
• Hold for the desired amount
of time (8-10 seconds)
• Slowly return to a neutral
standing position
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
Teaching points
• Start the exercise standing
with good posture
• Keep knees off lock
• Keep eyes forward and
neck neutral
• Keep the spine neutral,
resist arching in the lower
back
2-3 mins
Alternatives/Adaptations
Can opt to link hands behind
back instead of placing them on
the lower back (if that’s the case,
keep elbows off lock)
Alternative: chest doorway
stretch/post stretch
Progressions
Aim to pull elbows closer
together to intensify stretch
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 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Pre Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Upper body – Deltoid, triceps • Stand in an upright position
Deltoid Stretch shoulders • Extend one arm forward (the
and back of targeted arm) and raise it
upper arm until in line with the shoulder
• Place the hand of the
opposite arm on the upper
arm and gently pull the arm in
Diagram (for stretches only) towards the midline, across
the torso, until mild tension is
felt in the back of the
shoulder
• Hold for the desired amount
of time (8-10 seconds)
• Return to a neutral standing
position and repeat on the
other side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
2-3 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Upper back stretch or bent arm
with good posture variation of standing deltoid
• Keep elbow of the targeted stretch
arm off lock
• Position the supporting
hand on the upper arm,
avoid pulling on the elbow
• Keep shoulder of the
targeted arm down
(depressed)
Progressions
Pull arm closer to body to
intensify stretch
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 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Main CV – Aerobic Phase Whole component time 20-30 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Jogging/ Lower body Quadriceps, • Step on the machine and • Maintain good posture Upright bicycle, Crosstrainer
Running - and heart hamstrings, glutes, walk to the controls using the • Swing arms for assistance
Treadmill gastrocnemius, side foot rests or use handles for support
soleus, hip flexors, • Clip on safety rope to clothing • Maintain a heel-toe stride
heart • Start treadmill at a slow while exercising
Diagram (for stretches only) walking pace • Keep ankles aligned with
• Test speed of belt using one hips and knees
foot • Keep elbows and knees off
• When ready, step on with the lock
second foot and start
walking, maintaining a
smooth movement and using
arms for assistance Progressions
• Slowly increase speed until
target RPE is achieved (start
around 4, build up to 6, then Increase belt speed
towards the end lower to 4) Increase belt incline
• When finished (20 mins
session), stop the machine,
step on side foot rests, unclip
safety rope, check no one’s
standing behind the treadmill
and walk off using the side
foot rests

23
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Bodyweight Lower body Quadriceps, • Stand in an upright position
Squat hamstrings, • Slowly lower down, bending
gastrocnemius, at the knees and at the hips,
soleus as if sitting on a chair
Diagram (for stretches only) • Continue lowering until knees
are bent approximately 90
degrees
• From this bottom position,
drive back up through the
midfoot using the muscles of
the lower body
• Return to an upright position,
keeping the knees off lock at
the top
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• Maintain good posture Bodyweight lunge, leg press
• Keep knees in line with machine
hips and ankles
• Keep knees off lock
• Focus on “sitting back”
through the hips rather
than sitting back down
• Ensure that both the
eccentric and concentric
parts of the movement are
smooth and controlled Progressions
• Keep head lifted, eyes
forward
Add weight (goblet squat, barbell
back squat), increase reps/sets
(within range)

24
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component MSE Whole component time
Exercise/lift Body area Major muscles Instructions
Barbell Bench Upper body – Pectorals, triceps, • Lie on a bench in a supine
Press – Free front of torso deltoids position, resting feet in a
weights: and back of stable position on the ground
barbell arms • Reach arms overhead, grab
the bar with an overhand
(pronated) grip wider than
shoulder width apart, receive
Diagram (for stretches only) the bar from your spotter and
safely set the bar over the
mid chest area (see spotting
session plan for technique)
• From this position, lower the
bar with control until the bar
brushes the chest or the
elbows bend 90 degrees,
then push it back up
extending the arms towards
the ceiling
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• When done, call spotter for
assistance, safely return the
bar to the spotter and leave
the bench
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
15-20 mins
Teaching points Alternatives/Adaptations
• Keep elbows in close to the Push ups, dumbbell bench
body press, machine chest press
• Control the weight during
the eccentric and
concentric phase
• Keep elbows off lock at the
top of the rep
• Avoid touching the bar to
the chest
• Keep shoulders back and
down (retracted and
depressed)
• Plant feet on the floor for Progressions
added support
• Keep wrist neutral
Increase weight, decrease rate,
increase sets (within range)
25
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component MSE Whole component time
Exercise/lift Body area Major muscles Instructions
Seated Row - Upper body – Latissimus dorsi, • Adopt a comfortable seated
Machine mid/upper trapezius, position, adjusting seat height so
that handles are level with the
back and rhomboids, biceps
shoulders and chest pad so that
front of upper the spine is neutral
arm • Lean forward and grab the
handles with an overhand
(pronated) closed grip, then pull
Diagram (for stretches only) them in slightly and set up for the
exercise with back straight
• From this starting position, pull
handles back driving the elbows
in close to the body, keeping the
forearms parallel to the floor,
until hands are to the side of the
chest (subject to flexibility)
• Slowly return to the starting
position (eccentric movement),
controlling the weight and not
letting the weight touch the stack
at the bottom
• Repeat for the desired amount of
reps (8-12) and sets (1-2)
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
15-20 mins
Teaching points Alternatives/Adaptations
• Keep elbows off lock at the Dumbbell single arm row, Cable
start/end of each rep seated row (low pulley)
• Keep back straight and
seat with good posture
• Drive elbows in close to the
torso
• Control the weight during
the concentric and
eccentric phase
• Keep forearms parallel to
the floor
• Keep shoulders back and
down (retracted and
Progressions
depressed)
Increase weight, increase reps
and sets (within range),
decrease rest
26
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component MSE Whole component time
Exercise/lift Body area Major muscles Instructions
Lat Pulldown - Upper body – Latissimus dorsi, • Adopt a comfortable seated
Machine mid/upper trapezius, position, adjusting knee pad
back and rhomboids, biceps so that thighs can rest
front of upper comfortably under the pad
arm • Reach up and grab the bar
with a overhand grip
(pronated), slightly wider than
Diagram (for stretches only) shoulder width
• Sit down, lean slightly back
and pull the bar down, driving
the elbows down and in close
to the body, keeping
forearms vertical
• Pull until the bar reaches the
top of the chest (below chin
level), then slowly extend
arms overhead controlling the
eccentric phase of the
movement, ensuring that the
weight doesn’t touch the
stack
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
15-20 mins
Teaching points Alternatives/Adaptations
• Sit with good posture Pull ups (machine assisted if
• Keep the back straight (do needed), same machine but
lean back slightly to allow change grip width or use a
the bar to clear the head) supinated grip
• Keep core braced for
additional stability
• Keep elbows off lock at the
start/end of each rep
• Drive the elbows close to
the body
• Keep the wrists neutral
throughout the movement,
Progressions
avoid flexing them at the
bottom to pull the bar
further
• Control the weight during Decrease rate, increase weight,
the concentric and increase reps (within range)
eccentric phase
• Pull the bar to the top of
the chest
27
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component MSE Whole component time
Exercise/lift Body area Major muscles Instructions
Dumbbell Upper Body - Deltoids, trapezius, • From a standing position with
Shoulder shoulders, triceps good posture, safely pick up
Press – Free upper back, the dumbbells from the floor
weights: back of the using the get set position and
raise them until they’re at the
dumbbells upper arm
sides of the head, above the
shoulders
Diagram (for stretches only) • Keeping a neutral spine,
forearms vertical and hands
above elbows, push the
dumbbells towards the ceiling
until they’re above the head,
with a small gap between
each other
• Lower the dumbbells with
control until elbows are bent
90 degrees or the dumbbell
are in line with the chin
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• When finished, safely return
the dumbbells to the side of
the body and lower them to
the floor
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
15-20 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Machine shoulder press, barbell
with good posture military press
• Keep elbows off lock at the
top of the movement
• Keep forearms vertical
• Keep hands in line with the
shoulders
• Avoid touching the
dumbells together at the
top of the movement
• Ensure the dumbbells
travel in a controlled and
smooth arc
Progressions
• Control the dumbbells
during the concentric and
eccentric phase Increase weight, decrease rest,
• Keep shoulders down increase reps (within range)
(depressed)
• Keep eyes facing forward
28
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Lower body – Abductors: gluteus • Assume a comfortable • Sit with good posture Lying side leg raises, banded
outer thigh seated position and adjust •
Abductor - medius, minimus, Keep eyes forward side walks
width of the pads to a
Machine tensor fasciae latae • Keep back straight
comfortable starting position
• Control the weight during
• Keep back straight, position
the concentric and
feet on rests and knees on eccentric phase, ensuring
Diagram (for stretches only) the inside of the pads
the movement is smooth
• Initiate the movement by • Grab side handles with
driving the thighs out to the
hands if needed
side, trying to separate the
pads
• Continue moving the thighs Progressions
apart until maximum range of
motion (hip abduction) is
achieved
Increase weight, increase
• Slowly return to the starting
reps/sets (within range)
position, ensuring that the
weight doesn’t touch the
stack (to keep muscles under
tension)
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)

29
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Lower body – Adductors: • Adopt a comfortable seated • Sit with good posture Copenhagen plank, cable hip
Adductor - inner thigh magnus, brevis, position, place feet on foot • Keep back straight adduction
Machine longus, pectineus, rests and move the pads • Keep eyes forward
gracilis apart using the handle until a • Control the weight during
mild stretch is felt on the the concentric and
inner thigh eccentric phase, ensuring
Diagram (for stretches only) • Keep back straight and the movement is smooth
slowly drive the thighs • Grab side handles with
towards the center, bringing hands if needed
the pads together
• Once the pads touch in the
middle, slowly control the Progressions
weight while returning to the
starting position, ensuring
that the weight doesn’t touch Decrease rest, decrease rate,
the stack at the end (to keep increase weight
muscles under tension)
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• When finished, use the
handle to bring the pads to
the center, then stand up and
move away from the machine

30
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Single Arm Upper body – Triceps • From a standing position with
Triceps Press back of the good posture, safely pick up
– Free upper arm a dumbbell from the floor
weights: using the get set position
dumbbells • Bring the arm holding the
dumbbell overhead and to
the side of the head, then flex
Diagram (for stretches only) the elbow so that the
dumbbell is positioned behind
the shoulder
• Position the free hand on the
back of the targeted triceps
for support
• From this position, extend the
elbow, moving the dumbbell
towards the ceiling while
keeping the upper arm
vertical
• When full extension is
reached, slowly lower the
weight to the starting position
• Repeat for the desired
amount of reps (8-12) and
sets (1-2), then on the other
side
• Stand with good posture Cable triceps pushdown, floor
• Ensure that the upper bodyweight triceps extension
portion of the working arm
is kept as vertical as
possible (subject to client’s
shoulder flexibility)
• Keep the elbow of the
working arm off lock
• Control the weight during
the concentric and
eccentric phase, ensuring
the movement is smooth
Progressions
Increase reps (within range),
decrease rest, decrease rate

31
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Dumbbell Upper body – Biceps • From a standing position with • Maintain good posture Barbell biceps curl, preacher
Biceps Curl – front of the good posture, safely pick up • Keep elbows in close to the curls
Free weights: upper arm the dumbbells from the floor body
dumbbells using the get set position • Keep spine neutral
• Stand with good posture and • Keep elbows off lock at the
keep dumbbells in neutral to bottom (resting) position
the sides of the body, with • Control the weight during
Diagram (for stretches only) arms extended the concentric and
• Initiate the movement by eccentric phase, ensuring
curling one of the dumbbells the movement is smooth
up towards the shoulder
turning the palm up towards
the ceiling (supination) while Progressions
keeping the elbow close to
the torso
• After reaching the top of the Increase weight, increase sets
movement, slowly reverse (within range), decrease rate
the motion controlling the
weight on the way down, until
the dumbbell is returned to
the neutral starting position
• Repeat on the other side and
for the desired amount of
reps (8-12) and sets (1-2).
Alternate reps on each side

32
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Ab Curl - Upper body – Rectus abdominus, • Lie face up (supine position)
Bodyweight anterior part internal and on a mat and position feet on
of the torso external obliques the floor with knees bent 90
degrees
• Position hands on the top of
the thighs
Diagram (for stretches only) • Slowly curl your upper body
(spinal flexion) up and
forward, towards the knees,
while sliding the hands up the
thighs until they reach the
knees
• Lower down with control
keeping the core braced until
most of your back is flat on
the floor, but keeping the
shoulders off the floor
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• Keep feet planted on the Cable ab crunch, ab curl
floor machine, hollow body hold
• Keep a gap between the
chin and the chest, avoid
tucking it in
• Think of curling the torso
up rather than bringing the
head forward (prevents
hunching of the upper
back)
• Keep core braced
throughout the movement,
Progressions
and use a smooth
controlled motion
• Aim to achieve as much
movement as flexibility Decrease rate, extend arms
allows for (on average 35- forward or bring them overhead
45 degrees of spoinal to increase difficulty
flexion)

33
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Back Upper body – Erector spinae: • Lie on a mat face down
Extension - posterior part longissimus, (prone position) keeping legs
Bodyweight of the torso iliocostalis, spinalis and back straight and placing
dorsi hands on buttocks
• From this position, lift the
Diagram (for stretches only) chest up (spinal extension)
while maintaining a neutral
neck position
• When maximum range of
motion is reached, slowly
lower the chest back to the
ground, maintaining the
shoulders off the floor at the
bottom of the movement
• Repeat for the desired
amount of reps (8-12) and
sets (1-2)
• Keep neck in line with the Back extension machine, bird
spine, eyes down dog yoga pose, bodyweight back
• Control both the concentric extension (bench)
and eccentric portion of the
movement
• The range of motion will
depend on the client’s
spinal flexibility (on
average 35 degrees of
spinal extension)
Progressions
Bring arms overhead to increase
difficulty, decrease rate, add
isometric hold at the top of the
movement

34
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Cool Down (Pulse Lowerer) Whole component time
Exercise/lift Body area Major muscles Instructions
Cycling – Lower body Quadriceps, • Adjust the seat position so
recumbent and heart hamstrings, glutes, that when seated, the knees
bicycle gastrocnemius, are kept off lock when legs
soleus, heart are extended (5-10 degree
bend in knees)
• Sit on the machine and
Diagram (for stretches only) secure feet to pedals using
the straps
• Rest the back on the seat
and keep it straight, start
pedaling and adjust machine
resistance according to
desired effort level (aim for
RPE of 3, slowly decreasing
to 1 throughout the
cooldown)
• When finished (aim for 5m
cooldown), stop pedalling,
release feet from straps and
safely dismount
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
5 mins
Teaching points Alternatives/Adaptations
• Sit with good posture, Upright bicycle, treadmill,
ensuring back is kept stepper
straight
• Ensure the knees are kept
off lock when legs are
extended
• Pedal with a continuous,
smooth motion
• Keep hips and knees in line
with ankles
• Pedal pushing through the
balls of the feet Progressions
• Can rest hands on side
handles if preferred
Increase resistance on the
machine or speed of pedaling to
increase effort
35
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Post Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Lat Upper body – Latissimus dorsi, • Stand in an upright position
Stretch sides and teres major • Extend the arms forward and
(Maintenance) upper section raise them until they’re
of the torso parallel to the floor
• Bring the hands together
directly in front of the sternum
• From this position, raise the
Diagram (for stretches only) arms overhead (shoulder
flexion) keeping the hands
together
• Try to push through the
ceiling, keeping the shoulders
back and down, until mild
tension is felt on the sides of
the trunk
• Hold for the desired amount
of time (10-15 seconds,
maintenance stretch)
• Slowly lower the hands and
return to a standing position
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
5-10 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing “Butcher’s block” kneeling lat
with good posture: feet hip stretch
width apart, toes facing
forward, knees off lock,
core slightly braced,
shoulders back and down,
chest lifted and eyes
looking ahead
• Keep the elbows off lock
• Keep shoulders back and
down (depressed) while
arms are overhead
• Angle the head slightly Progressions
forward if needed
(depending on client’s
shoulder mobility) Reach higher up to progress the
stretch
36
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Chest Upper body – Pectorals, anterior • Sit with good posture and • Keep head neutral, eyes Bring hands behind head and
Stretch front of torso deltoids back straight looking forward focus on opening up the chest
(Developmental) • Reach back with both hands • Avoid arching in the lower from that position
and place them on the lower back Side lying chest stretch (arm
back, just above the buttocks • Sit with good posture under body)
Diagram (for stretches only) • From this position, focus on
pulling the elbows together
until mild tension is felt in the
upper section of the chest
(pecs) and in the front of the
shoulder (anterior delts) Progressions
• Hold for the desired amount
of time (8-10 seconds, then
look to increase the stretch Pull elbows closer together to
and hold for another 20 intensify the stretch
seconds, developmental
stretch)
• Slowly return to a neutral
standing position

(Diagram represents variation with

hands linked together and sat on
chair. Dynamics are the same as
the described one)

37
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Deltoid Upper body – Deltoids, triceps • Sit with good posture and
Stretch shoulders back upright
(Maintenance) and back of • Extend one arm forward (the
upper arm targeted arm) and raise it
until in line with the shoulder
• Place the hand of the
opposite arm on the upper
Diagram (for stretches only) arm and gently pull the arm in
towards the midline, across
the torso, until mild tension is
felt in the back of the
shoulder
• Hold for the desired amount
of time (10-15 seconds,
maintenance stretch)
• Return to a neutral seated
position and repeat on the
other side
• Maintain seated good Seated upper back stretch,
posture seated bent arm deltoid stretch
• Keep elbow of the targeted
arm off lock
• Position the supporting
hand on the upper arm,
avoid pulling on the elbow
• Keep shoulder of the
targeted arm down
(depressed)
Progressions
Pull arm closer to body to
intensify the stretch

38
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Lying Lower Back of the Erector spinae: • Lie face up (supine) on a mat • Can wrap hands around Child’s pose
Back Stretch torso – lower longissimus, • Tuck the knees to the chest the lower leg to keep the
(Developmental) back iliocostalis, spinalis and flex the hips until mild tucked knee position
dorsi. Glutes. tension is felt in the lower • Keep neck and shoulders
back (lift lower back off the relaxed and on the floor
ground to elicit stretch) • A bend in the lower back is
Diagram (for stretches only) • Hold for the desired amount normal for this stretch
of time (8-10 seconds, then
look to increase the stretch
and hold for another 20
seconds, developmental
stretch)
• Slowly return to a neutral Progressions
lying position

Pull knees closer to the chest to

intensify stretch

39
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Post Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Lying Glute Hips Gluteus maximus • From a supine lying position,
Stretch tuck one leg close to the
(Maintenance) chest so that the knee is
above the hip
Diagram (for stretches only) • Bring the other leg in too and
position the ankle on the
upper part of the knee of the
other leg, then turn the knee
outwards while keeping it in
line with the ankle
• Reach forward with the
hands and grab the thigh of
the supporting leg, pull the
thigh in towards the body
until mild tension is felt in the
buttock area
• Hold for the desired amount
of time (10-15 seconds,
maintenance stretch), then
return to a neutral lying
position and repeat on the
opposite side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
Teaching points
• Keep the spine neutral and
the head resting on the
floor
• Keep the knee in line with
the ankle of the targeted
leg
• Keep the leg in line with the
body while pulling it in
5-10 mins
Alternatives/Adaptations
Pigeon pose, figure 4 seated
stretch
Progressions
To intensify the stretch pull the
thigh closer to the body, or if
flexilibity allows for it, grab the
shin of the supporting leg instead
of the thigh
40
 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Post Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Lying Hamstring Lower Body – Hamstrings • From a supine lying position,
Stretch back of upper flex one of the legs (the
(Developmental) leg targeted leg) at the hip to
approximately 90 degrees
• Keep the other leg straight on
the floor
Diagram (for stretches only) • Slowly straighten the raised
leg keeping the knee off lock
and pull it towards the torso
with the hands until mild
tension is felt in the back of
said leg
• Hold for the desired amount
of time (8-10 seconds, then
look to increase the stretch
and hold for another 20
seconds, developmental
stretch)
• Return to a neutral lying
position and repeat on the
opposite side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
5-10 mins
Teaching points Alternatives/Adaptations
• Keep spine and head Seated pike stretch (toe touch),
neutral partner assisted lying hamstring
• Keep knees off lock stretch
• If needed, can flex the
supporting leg at the knee
to approximately 90
degrees (subject to client’s
flexibility)
• Keep hips on the floor
• Position hands above or
below the knee of the
targeted leg, not on the Progressions
joint
Pull leg closer to torso to
intensify the stretch, or extend
the supporting leg if flexibility
allows for it
41
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Lying Hip Flexor Lower Body – Hip flexors: • From a side lying position, • Keep spine and neck Kneeling hip flexor stretch,
Stretch front of upper iliopsoas, rectur with head resting on one arm neutral lunging hip flexor stretch
(Developmental) leg femoris extended overhead, flex the • Keep knee of the
knee of the top leg (targeted supporting leg off lock
leg) while bringing the heel of • Keep the knee of the
the foot towards the buttocks targeted leg in line with the
Diagram (for stretches only) • Grab the toes of the foot of hip
the flexed leg and gently pull • Keep the thigh of the
the thigh backwards and the targeted leg horizontal to
heel closer to the buttocks the floor
• From this position, try to push
the hips forward (anterior Progressions
pelvic tilt) until mild tension is
felt in the front of the upper
leg of the targeted limb (in
the hip flexors) Push the hips further forward to
• Hold for the desired amount intensify the stretch
of time (8-10 seconds, then
look to increase the stretch
and hold for another 20
seconds, developmental
stretch)
• Return to the starting position
and repeat on the other side

42
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Lying Lower body – Quadriceps • From a prone lying position • Keep spine and neck Supine quadriceps stretch
Quadriceps front of thigh (face down), flex the knee of neutral
Stretch the targeted leg and bring the • Keep the knee of the
(Maintenance) heel of the foot towards the supporting leg off lock
buttocks • Keep knees together
Diagram (for stretches only) • Reach back with the hand on
the same side and grab the
toes of the foot, rest the
forehead on the back of the
other hand
• Pull the heel of the foot
towards the buttocks until Progressions
mild tension is felt in the front
of the upper leg
• Hold for the desired amount
of time (10-15 seconds,
Pull heel closer to the buttocks to
maintenance stretch) increase stretch
• Return to the starting position
and repeat on the other side

43
© Future Fit Training Apr 2019 Rev01
 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Lying Ab Stretch Upper body – Rectus abdominus, • From a prone lying position • Keep knees off lock Cobra pose, standing back bend
(Maintenance) front of torso internal/external (face down), place the hands • Keep neck neutral and
obliques to the sides of the head, eyes on the floor
keeping the elbows on the • Keep arms bent
floor
• Gently push off the floor/mat
Diagram (for stretches only) until mild tension is felt in the
abdominals
• Hold for the desired amount
of time (10-15 seconds,
maintenance stretch)
• Return to a neutral prone
lying position Progressions

Breathe deeper in the abdomen

or push off the floor more to
intensify the stretch

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 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Inner Lower body – Adductors: brevis, • From a seated position, with • Keep spine and neck Frog pose, floor pancake stretch
Thigh Stretch upper inner magnus, longus, back straight, bring the soles neutral
(Developmental) thigh pectineus, gracilis of the feet together by flexing • Keep chest lifted
the knees • Keep shoulders down
• Pull the feet towards the body (depressed) and avoid
and place your hands on feet rounding the upper back
or just above the ankles
Diagram (for stretches only) • Gently push down on the
knees using the elbows until
mild tension is felt in the inner
thighs
• Hold for the desired amount
of time (8-10 seconds, then Progressions
look to increase the stretch
and hold for another 20
seconds, developmental Bring feet closer to the body or
stretch) push knees further down on the
• Slowly return to a neutral knees to intensify the stretch
sitting position, extending the
legs

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 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component Post Stretching Whole component time 5-10 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

Seated Upper Upper body – Trapezius, • From a seated position, • Keep elbows off lock Seated upper back stretch with
Back Stretch upper section rhomboids extend the arms forward and • Keep hands in line with the arms hugging sides
(Maintenance) of the torso raise them until parallel to the shoulders
floor • Brace your core to
• Bring the hands together counterbalance rounding in
directly in front of the the upper back
Diagram (for stretches only) sternum, with the palms
facing in
• Push forward the shoulders
(scapular protraction),
rounding the upper back,
while lowering chin towards
the chest
Progressions
• Push until mild tension is felt
in the upper back
• Hold for the desired amount Push shoulders further forward
of time (10-15 seconds, (increase protraction) to intensify
maintenance stretch) stretch
• Slowly return to a neutral
seated position
(The diagram shows a chair
seated stretch, however the
dynamics are the same as a floor
seated one)

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 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component Post Stretching Whole component time
Exercise/lift Body area Major muscles Instructions
Standing Calf Lower body – Gastrocnemius, • Stand in an upright position
Stretch back of the soleus • Take a step forward with one
(Maintenance) lower leg leg (the supporting leg)
• Slowly bend the knee of the
supporting leg while
maintaining the back leg (the
Diagram (for stretches only) targeted leg) extended but off
lock
• Keep spine and neck neutral
and bend forward to create a
straight line from the heel of
the back leg through the
knee, hips and back, all the
way to the top of the head
• Lower into the position until
mild tension is felt in the
lower portion of the back leg
• Hold for the desired amount
of time (10-15 seconds,
maintenance stretch)
• Return to starting position
and repeat on the other side
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
5-10 mins
Teaching points Alternatives/Adaptations
• Start the exercise standing Foot dorsiflexion calf stretch
with good posture (against a wall or object)
• Keep shoulders and hips
square and facing forward
• Can rest hands on the
thigh of the supporting leg
for balance
• Keep knee of the targeted
leg off lock
• Ensure that the knee of the
supporting leg doesn’t
travel past the toes. If Progressions
needed, step further
forward to prevent it
• Keep knee of supporting
leg directly above the ankle Step further forward increasing
stance width to intensify the
stretch
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 UV20526: Planning gym-based exercise

Session plan – gym

Candidate’s name Tommaso Varvello Date 18/08/19 Assessor’s name James Gregory

Component MSE Whole component time 15-20 mins

Exercise/lift Body area Major muscles Instructions Teaching points Alternatives/Adaptations

“Get Set” and N/A N/A • Approach the bar on the floor
deadlift and position feet under it, hip
to shoulder width apart,
ensuring that that the bar is
positioned over the midfoot
• From here, flex the knees
Diagram (for stretches only) and the hips, sitting back and
down until comfortable
position to grab the bar from
is reached
• Grab the bar with an even
grip just outside the knees,
keeping arms straight and
setting up with the shoulders
over the bar or slightly ahead
• Straighten the spine, brace
the core. This is the “Get Set”
position
• From here, drive the knees
up and extend the hips, lifting
the bar up in a vertical path
while keeping it close to the
body, safely and effectively
deadlifting the weight off the
floor
• Start the movement N/A
standing with good posture
• Setup with the bar over the
midfoot, about an inch
away from the shins
• Feet hip to shoulder width
apart (depending on
personal preference), with
toes facing forward or
slightly turned out
• Keep back and neck
neutral, eyes focused on
the floor a couple of meters Progressions
ahead of your position
N/A

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 UV20526: Planning gym-based exercise
Session plan – gym
Candidate’s name Tommaso Varvello Date 18/08/19
Component MSE Whole component time
Exercise/lift Body area Major muscles Instructions
Spotting N/A N/A • The spotter approaches the
bar and assumes the “get set”
position
• He takes a mixed grip on the
bar (over/under), then he safely
deadlifts the bar off the floor
• He approaches the bench the
Diagram (for stretches only) lifter is lying on, positioning his
body behind the head of the
lifter
• The lifter reaches out overhead
grabbing the bar with a
pronated grip placing hands
outside of the spotter’s (or
inside if performing the Supine
Triceps Press)
• On the instruction of the spotter
(count of 1-2-3) both the lifter
and the spotter move the bar
until positioned over the lifter’s
mid chest, safely clearing his
head and neck. The spotter
takes a step in towards the
bench to retain control of the
bar while it moves
• When the lifter’s in control of
the weight, they signal it to the
© Future Fit Training Apr 2019 Rev01
Assessor’s name James Gregory
15-20 mins
Teaching points Alternatives/Adaptations
• Always ensure the lifter’s N/A
safe while performing the
movement
• Avoid hovering the bar over
neck/head of the lifter at
any time, hold the bar over
their chest or behind their
head
• The spotter should stay
vigilant while the lifter
performs the exercise,
ready to assist him in
safely completing a Progressions
repetition if needed
• The command “my bar”
always precedes the “your N/A
bar” signal
• Always ensure a person is
in full control of the weight
before letting go of the bar
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 spotter using the command
“my bar”
• The spotter signals that they’re
going to let go of the weight
using the command “your bar”
• The lifter is now in full control
of the bar and ready to execute
the exercise. The spotter
stands at the head of the lifter,
ensuring the lift is performed
safely at all times, ready to
intervene if needed
• When the exercise is
completed, the lifter signals the
spotter to approach using the
command “take”
• The spotter steps in closer to
the bench, assumes a mixed
grip inside the lifter’s hands
• The spotter and the lifter move
the bar back together, on
instruction of the spotter (count
of 1-2-3), safely clearing the
neck and head of the lifter. The
spotter now holds the weight of
the bar and is positioned at the
head of the bench with the bar
close to the body. The lifter has
his arms overhead
• The spotter signals he’s in
control of the weight using the
command “my bar”. When
ready to let go, the lifter
responds with “your bar”
• The spotter then safely lowers
the bar to the floor reversing
the movement using the
reverse of the deadift and “get
set” movement

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 UV20527: Instructing gym-based exercise

Programme card
Candidate’s name Assessor’s Participant’s
Tommaso Varvello name James Gregory name Alice Harvey

Warm-up

1st pulse raiser and mobility

Exercises Machine/equipment Sets/durations Reps Notes

• Striding • Crosstrainer • 5 mins • N/A • RPE: start at 2, work up to a

• Spinal Lateral • N/A • 1x set • 6-8 per side maximum of 4
Flexion • N/A • 1x set • 6-8 per side
• Spinal Rotation

Preparatory stretches

All stretches to be held for 8-10s (each side if stretch is unilateral), all stretches to be performed standing.

• Hamstring Stretch - Lat Stretch

• Quadriceps Stretch - Upper Back Stretch
• Calf Stretch - Chest Stretch
• Hip Flexor Stretch - Deltoid Stretch

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 Conditioning phase (to include muscular strength, muscular endurance and aerobic work)
Exercise/lift Machine/equipment Sets/durations Reps Weights Notes Progression
Jogging/Running Treadmill 20 mins N/A N/A RPE 4-6 (gradual increase) Increase speed/incline
Bodyweight Squat Bodyweight 1-2 8-12 N/A Increase reps (within
range)/decrease rate
Bench Press Free Weights - Barbell 1-2 8-12 Increase weight/sets
Seated Row Seated Row Machine 1-2 8-12 Increase
weight/decrease rate
Lat Pulldown Lat Pulldown Machine 1-2 8-12 Increase weight/sets
Dumbbell Shoulder Free Weights - Dumbbells 1-2 8-12 Increase
Press sets/decrease rest
Seated Abductor Abductor Machine 1-2 8-12 Decrease rate/rest
Seated Adductor Adductor Machine 1-2 8-12 Decrease rate/rest
Dumbbell Triceps Press Free Weights - Dumbbells 1-2 8-12 Increase reps (within
range)/sets
Dumbbell Biceps Curl Free Weights - Dumbbells 1-2 8-12 Increase reps (within
range)/sets
Ab Curl Bodyweight 1-2 8-12 N/A Arms overhead
Back Extension Bodyweight 1-2 8-12 N/A Arms out in front of
head

Cool-down (pulse lowerer)

Exercises Machine/equipment Duration Notes Progression
Cycling Seated/Recumbent Bicycle 5 mins Gradually decrease RPE from 3 down to 1 Increase
resistance/speed
of cycling
Flexibility

• Maintenance stretches (M) to be held for 10-15s, Developmental stretches (D) for 6-10s and then another 20s, trying to increase the stretch after the
first hold.
Standing Seated Lying Seated Standing

Lat Stretch (M) Chest Stretch (D)
Deltoid Stretch (M)
Lower Back Stretch (M) Inner Thigh Stretch (D) Calf Stretch (M)
Glute Stretch (M) Upper Back Stretch (M)
Hamstring Stretch (D)
Hip Flexors Stretch (D)
Quadriceps Stretch (M)
Ab Stretch (M)

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 Risk assessment form
Risk assessment for: Alice Harvey
Undertaken by: Tommaso Varvello
Date: 18/08/19
Signed:
Company name: GLL Oasis
Address: 32 Endell St, London, WC2H 9AG
Step 1 (hazard) Step 2 (risk) (H = high, M Step 3 (control measures)
= medium, L = low)
List the significant What is the likelihood of What can we do to control
problems or hazards this hazard causing harm? this risk?
you have identified, Are there existing controls?
e.g. environment, If not, what action is needed
equipment, spaces to control these risks?
etc.

Dumbbells, barbells and M-H In all gym enviroments there’s a

weight plates high likelihood of free weights
being left on the gym floor and not
being returned to their specific
storage locations. This causes a
trip hazard as clients move
around the gym. Clients should
be encouraged to return weights
to their storage locations after
using them, via verbal
communication and posters on
the gym walls

Fixed resistance machines The resistance machines need to

M-H be checked regularly to ensure
they’re in good working condition
and no components show signs of
substantial wear/tear. There’s a
high risk of potential injury
associated with damaged/faulty
resistance machines. Clients
should be instructed to report any
issues to the floor manager

Air conditioning and water Water can leak from air

fountains L-M conditioning units or be spilled on
the floor around water fountains.
This poses a risk of members
slipping and potentially injuring
themselves. Regular checks must
be done around the gym floor to
ensure the floors are dry

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 Gym equipment: M-H The incorrect use of gym
machines, free weights equipment can lead to members
suffering various injuries (strains,
sprains likely). Personnel should
be vigilant while on gym floor
ready to intervene in case
members show signs of injury.
Clients should be instructed on
how to use equipment safely via a
gym induction

Unauthorized access to L-M All members should sign in at the

gym – non members entrance using the electronic
consoles provided, and should
show proof of membership on
entering the premises

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 Equipment/maintenance checklist
Venue:
Signed by:
Equipment Date/initial/ Date/initial/ Date/initial/
condition/action condition/action condition/action

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