Personal Trainer Scenario

Year 10 Physical & Health Education

“Positive relationships help promote healthy lifestyle choices”

Task Description
Choose one of the following clients below (or make one up) to create your own personal trainer scenario. Your task is then to design,
explain and justify the training session you have develop to assist them in reaching their fitness goals and other health needs.

Your plan must be developed using your understanding of:

 fitness components
 training methods
 training principles

You will need to:

Choose your client

Design, explain and justify your training session

Key knowledge- What am I going to be assessed on in this task?

Demonstrated understanding of planning: Design, explain and justify plans to improve a client’s physical performance based on their
individual needs.

Ability to analyse the information: Analyse and evaluate the effectiveness of the training session based on the outcome.

Client Profile & Fitness Goals

Fitness
Age Gender Level Specifics
The client is an AFL player aiming to play NAB League next season. He has identified
18 Male High
he needs to improve his speed and upper body strength

The client has not engaged in physical activity for a number of years and his GP has
55 Male Low
encouraged him to lose weight.

The client is an elite level netballer returning from a ACL injury. She has completed
22 Female High her rehabilitation but is now aiming to regain lower body strength and build to
previous levels of aerobic conditioning.

Part A Program Design

What considerations will I need to make for this individual?

This individual is currently recovering from an ACL tear; therefore, she may be rusty and not be able or fit enough to resume

What training method and training principles will you use?

I will use Fartlek-Circuit training to modify the strength and time of the activity in which I set for my individual given their circumstances (recovering from
an ACL tear). My primary principles which I will use for my athlete will involve closely watching the intensity and time to capture the best from my athlete
while avoiding stressing the knee.

What fitness components will you focus on and why?

Muscular Endurance – I feel as if muscular endurance would be most effective towards my client’s goal as she intends to regain her previous levels of
fitness. Muscular endurance would be most beneficial as it would strengthen the muscle, this would be ideal for her knee region as it would give her
better movement in the knees.

Flexibility – As a netballer its crucial to be flexible as the shots you take and movements you do may find your body positioned in quite unusual or
awkward positions. Flexibility training would benefit the flexibility of my client and potentially reduce risk of redoing her knee injury.

Outline 3 sample training sessions you would use in week 1 of a training program below:
Include
Warm up & Cool Down
F – Frequency (Number of sets and reps)
I – Intensity (How much weight)
T – Time (Duration or reps & Recovery between sets)
T – Type (Description of activity)

Training Sample 1:

Monday

Warmup:

2 minutes of static warmup -> knee orientated: One-foot balancing squats, 5 reps + 5 second interval
4 minutes jog into sprint -> focus on transition: 20-meter jog into 75% effort sprint, 5 reps + no interval
3 minutes defensive slide -> focus on knee movement: slide right 10 seconds then left 10 seconds, repeat as many times as possible no
intervals

Endurance

Acceleration -> Focus on taking off: Spiriting take-off while being held back by a rubber band, 3 Reps + 6 Sets

Vertical Leap

Kinetic Energy -> Focus on shifting energy from legs to upper body: Jump onto boxes, 2 reps then add 6 inches (repeat 6 times and start at
2 feet high blocks)
Triple Jump -> Focus on foot work: Triple jump at an athletics track, 2 reps + 5 sets

Reaction Time

Tennis Ball Drop -> Focus on reacting whilst doing something: Person drops a tennis ball on either side of body which you must catch, 10
reps 5 sets

Cool Down

Static Stretching -> Hamstring, Knees, Ankle, Arms, Back

Wednesday (Swimming and Gym Day)

Warmup

Simple Static Stretches -> Back, Arms, Legs

Endurance and Strength Recovery

600 Meter Swim -> Swim 200 meters full pace, then 50 at 50% effort then 250 at 100%, and finally 100 at 25%

100 Meter Sprint Swim -> Push to limits, 110% freestyle no breaks for 3 reps

1k 50% Swim -> 1k recovery swim, 1 minute break every 200m

GYM

Treadmill -> run 15kmh for 2k’s

Weights -> 50kg, bench press 5 reps 5 sets

Friday

Warmup:

2 minutes of static warmup -> knee orientated: One-foot balancing squats, 5 reps + 5 second interval
4 minutes jog into sprint -> focus on transition: 20-meter jog into 75% effort sprint, 5 reps + no interval
3 minutes defensive slide -> focus on knee movement: slide right 10 seconds then left 10 seconds, repeat as many times as possible no
intervals

Endurance

5 k Run -> take 3-minute intervals per 15 minutes ran

Weights -> 50kg, bench press 5 reps 5 sets (best when tired)

Vertical Leap

Kinetic Energy -> Focus on shifting energy from legs to upper body: Jump onto boxes, 2 reps then add 6 inches (repeat 6 times and start at
2 feet high blocks)
High Jump -> compare results with similar athletes

Reaction Time

Tennis Ball Drop -> Focus on reacting whilst doing something: Person drops a tennis ball on either side of body which you must catch, 10
reps 5 sets

Cool Down

Static Stretching -> Hamstring, Knees, Ankle, Arms, Back

Part B

If you were to write the program for your selected client for a six-week period how could you evaluate whether the client has made
progress towards their specific goals.

Prior to giving my client their itinerary, I will test their running capabilities and all other aspects of exercise in which I have included in their
schedule, I will constantly throughout the 6 week period, keep and pay close attention to their times and whether or not they are getting
significantly better times or able to complete more sets while being less tired.

Additional Training Information

Understanding Muscular Strength

Max Strength Strength Repeated Strength

Muscle Growth
Max Strength Muscular Power Muscular Endurance
(Hypertrophy)
Reps <6 6-8 8-12 12+
Weight Used Heavy Medium/Jumping Medium/Body Weight Light/Body weight
Ability of the muscle to Ability of the muscle to move Ability to improve muscle Ability to use strength over
Definition exert a maximal force strength quickly strength & Increase cross- time
sectional area of the muscle
Recovery Long Long/Medium Medium/Short Short/No Recovery
between sets
Resistance Training Plyometrics Resistance Training TABATA
Resistance Training Circuit Training Turbulence Training
Circuit Training
Little Method
Training HIIT
Methods Resistance Training
Yoga
Pilates
Spin
Gym Classes

Understanding speed to endurance (Energy Systems)

Anerobic Power Anaerobic Capacity Aerobic Capacity

 Anerobic Power Anaerobic Capacity
Aerobic Capacity (Endurance)
(Speed) (Speed Endurance)

Reps < 10 sec 10-120 sec + 2mins

Energy System ATP PC System Anaerobic Glycolysis Aerobic Glycolysis
95%-100% HR Max 85-95% 65-85%
Intensity
HR Max HR Max
Interval Interval Interval
Training Method Fartlek Fartlek
Continuous
Recovery between Long Medium/Short Short/No recovery
sets