VIZTA GYM

SUN BASIC
Plaza
FORMAT
TECHNO FAIR
13 – 29 May 2011
A. Basic 1:
• Assessment
• Measurement
• Fitness Experience

B. Basic 2:
• Exercise base on Goal
• General Nutrition

Prepared by Marcomm Division

Prepared by Feri Ferdian
INTRODUCTION

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 What is “BASIC?”

• Two free session with Personal Trainer when

joining a membership consist of BASIC 1
(Assessment and Measurement + Fitness
Experience) and BASIC 2 (Exercise base on Goal
and General Nutrition Advice)
• Each for 1 hour or 60 minutes.

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 Who is doing “BASIC?”

• New Joint Member.

• Member Existing who not using Basic.

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 Why to do it “BASIC?”

• To know Member Goal.

• To know Member Physical Information.
• To know Member Medical Information.
• To know Member Fitness Level.
• As a Comparison between Goal VS Needed.

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 When to do it “BASIC?”

• After New Join Membership Registration done

(New Join Member).
• After they are Ready (Existing Member).

• Note :
PT should be explain BASIC and offer.

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 Where to do it “BASIC?”

• At the club when registering (Home Club Type).

• At other club (All Club Type).

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 How to do it “BASIC?”

• Should be an appointment (member & Personal

Trainer).
• Ad hoc or direct appointments are allowed as
long as time available and PT can handle it.
• Registered

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 Sequence of
“BASIC 1 & 2”

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 “BASIC 1” Sequence (60 minutes)

1. Meet and Greet : 1’ 6. Assessment : 40’

2. Overview : 1’  Cardiovascular Endurance
 Muscular Endurance
3. Registration and Run-In : 1’  Muscular Strength
4. Evaluation : 5’  Flexibility
 Physical Information 7. Feedback : 5’
 Medical Information  Result From BASIC 1
5. Measurement : 5’  Trainer Advice
 Blood Pressure 8. Appointment (Setting for
 Waist to Hip Ratio BASIC 2 session) : 1’
 Body Composition
(TANITA/KARADA SCAN) 9. Run-Out : 1’
10. Saying goodbye with Shake
hands
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“Assessment” Sequence (40 minutes)

A. Cardiovascular Endurance B. Muscular Endurance

1. Cooper Test 1. Burpee Test
• Warm-up 5 Minute • As many as you can in 30 second
• Travel as far as you can in 12 minute, • Man; > 16 = Good, < 16 = Need
result base on DISTANCE (KM) Improvement
• Compare the result with table • Woman; > 12 = Good, < 12 = Need
Improvement
2. Plank Test
Note:
• As long as you can (Max. 6 minute)
• Compare the result with table

Note:

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“Assessment” Sequence (40 minutes)

C. Muscular Strength D. Flexibility

1. Droop Push-Up Test 1. Sit and Reach Test
• As many as you can in 60 Second • 1. Knee, 2. Ankle, 3. Toes, Heel.
• Compare the result with table • Cooling Down 5 Minute
2. Body Deep Squat Test
• As many as you can in 60 Second Note:
• Compare the result with table
3. Pull-Up Test
• As many as you can in 60 Second
• Close Grip
• Man; > 12 = Good, < 12 = Need
Improvement
• Woman; > 8 = Good, < 8 = Need
Improvement
• Additional Option; for woman use
“20% from current body weight”

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“Assessment” Sequence (40 minutes)

Note:

1. Teach clients with the Show, tell, do approach during the first set without
help from Personal Trainer and “do as best as you can” (Assessment
Session)
2. Teach clients with the Show, tell, do, drive and feedback approach during
the second set with help from Personal Trainer (Fitness Experience
Session)
3. The second set can be done using; Time and count by always paying
attention to the main time in BASIC 1
4. Resting period maximum 2 minute or depend situation
5. Stop immediately if it's risky or dangerous

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 “BASIC 2” Sequence (60 minutes)

1. Meet and Greet : 1’ 6. Feedback : 10’

2. Review (Condition after  Result From BASIC 2
assessment) : 1’  Trainer Advice
 General Nutrition Advice
3. Run-In : 1’
 Program Presentation
4. Overview : 1’  Product Presentation
5. EXERCISE : 45’ 7. Run-Out : 1’
 Base on Goal 8. Saying goodbye with Shake
 Use template Component of hands
Fitness

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 Sequence of
“BASIC 1 & 2”
ROLEPLAY

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 Appendix of
“BASIC 1 & 2”

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Blood Pressure Categories

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Waist to Hip Ratio

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Body Fat Ranges

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 Cooper Test

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 Plank Test

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 Droop Push-Up Test
Man Woman

* Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

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 Body Deep Squat Test
Man Woman

* table source: originally taken from Total Fitness ebook, by Vince Antonetti. Data
corrected and expanded.

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THANKYOU
feriferdian.viztagym@gmail.com

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