The document provides guidance for fitness instructors on planning gym-based exercise sessions. It outlines the instructor's role in collecting client information, setting goals, selecting appropriate exercises, and planning a safe warmup, workout, and cooldown. Examples are given for cardiovascular, resistance, and flexibility exercises that can be used. Considerations for planning circuit formats and minimizing risks are also discussed. The document aims to teach instructors how to properly collect client data, design tailored exercise programs, and lead safe and effective gym sessions.

1. Planning Gym-Based Exercise
Level 2 Certificate in Fitness
Instructing (Gym)
Unit 1
© Central YMCA Qualifications (CYQ), 2010
All rights reserved. Without limiting the rights under copyright reserved above, reproduction of this resource for assisting course delivery is permissible for approved CYQ training providers
for INTERNAL USE only.

2. Unit Aims
The learner will:
• Understand how to collect client information to plan a
gym-based session
• Understand how to use client information to plan gym-
based exercise
• Understand how to plan gym-based exercise with
clients
• Be able to collect and use client information to plan a
gym-based exercise programme
• Be able to plan a gym-based exercise programme with
clients

3. Role of the Instructor
The fitness instructor should be involved in:
• Collecting and checking client information
• Analysing information
• Identifying and agreeing basic short, medium and long
term goals
• Planning, instructing and evaluating safe and
appropriate gym-based exercise sessions
• Providing 1:1 or group inductions and general exercise
programmes
• Selecting relevant exercises and designing
appropriate programmes

4. Role of the Instructor
The fitness instructor should be involved in:
• Producing suitable programme cards for clients/members
• Suggesting relevant adaptations to allow for individual needs
• Using logical and progressive teaching methodologies
• Selecting and/or correctly demonstrating a variety of CV and
RT methods
• Providing clients/members with general advice on how to
progress
• Observing clients/members to correct unsafe technique where
required

5. Role of the Instructor
The fitness instructor should be involved in:
• Positively interacting and motivating clients/members
• Acting as a positive role model
• Proactively developing and maintaining high standards
of customer care
• Promoting healthy activities and related strategies for
daily living
• Monitoring maintenance schedules and assisting in
the upkeep and cleanliness of the environment and all
associated gym equipment
• Working with the parameters given at Level 2

6. How to Collect Client
Information
By the end of the session you will be able to:
• Explain the process of informed consent
• Describe methods to collect client information
• Describe how to determine which method/s of
collecting information are appropriate according to
the individual
• Explain the principles of screening clients prior to
gym-based exercise to include the use of the PARQ

7. Informed Consent
What is Informed Consent?
Identifying the associated benefits and
risks of the exercise in order to help the
client make an informed decision to
participate

8. Screening
What is Screening?
Establishing an individual’s suitability to
participate in an exercise programme

9. Screening
Methods for collecting client information:
• Questionnaire (PAR-Q)
• Health Commitment Statement
• Interview
• Observation
• Physical measurements (e.g. height, weight and
BMI)
Consider which method is appropriate to the
individual

10. Screening
Consider the following:
• Suitability to participate
• Medical conditions
• Legal and professional responsibilities
• Confidentiality
• Data protection
• Verbal re-screening
• Review of previous questionnaires
• Re-check of physical measurements

11. How to Use Client Information
to Plan the Session
By the end of the session you will be able to:
• Describe the factors, based on client screening, which
may affect safe exercise participation
• Give examples of how client information affects the
planning of gym-based exercise
• Identify the reasons for temporary deferral of exercise
• Explain the reasons for referring clients to other
professionals

12. Screening
Factors affecting participation:
• Personal goals
• Lifestyle
• Medical history, for example:
– CV health
– Musculoskeletal injuries
– Pregnancy
• Physical activity preferences/history

13. Screening
Action required as a result of screening:
• Possible deferral
• Adaptations to exercises
• Provision of alternative exercises

14. Screening
Reasons for temporary deferral of exercise:
• Positive PARQ
• Visual/verbal identification of contraindications
Recognise the limitations of your own qualification
and obtain medical clearance

15. Planning
Gym-Based Exercise 1
By the end of the session you will be able to:
• Select appropriate teaching strategies
• Explain why it is important to agree goals
and objectives for gym-based exercise
with clients

16. Goals and Objectives
Agree realistic goals and objectives in order
to:
• Meet client needs and potential
• Enable clients to achieve
• Encourage adherence
• Improve customer care

17. Goal Setting
Be Smart!
Specific
Measurable
Achievable
Realistic
Time-framed

18. Planning
Gym-Based Exercise 2
By the end of the session you will be able to:
• Discuss the purpose of a warm up
• Identify the risks of not warming up properly
• Describe the aims of the mobility, pulse-raising and
preparatory stretch components of a warm up
• Plan and deliver a safe and effective warm up

19. Warm Up
Consider the following:
• Type of warm up (general or specific)
• Warm up components:
– Mobility
– Pulse-raising
– Preparation stretches
– Re-warm (if necessary)
• Factors affecting a warm up

20. Planning
Gym-Based Exercise 3
By the end of the session you will be able to:
• Identify a range of exercises for individual
clients to develop cardiovascular fitness

21. Cardiovascular Fitness
Select exercises to develop cardiovascular
fitness:
• Upright cycle
• Recumbent cycle
• Treadmill
• Stepper
• Rowing machine
• Elliptical trainer
• Cross trainer

22. Planning
Gym-Based Exercise 4
By the end of the session you will be able to:
• Identify a range of exercises for individual
clients to develop muscular fitness using
resistance training machines

23. Resistance Machines
Select exercises to develop muscular fitness
via resistance machines:
• Seated chest press
• Seated row
• Shoulder press
• Lat pull down
• Bench press/
seated chest press
• Pec dec

24. Resistance Machines
Select exercises to develop muscular fitness
via resistance machines:
• Triceps press/
triceps pushdown
• Biceps curl
• Leg press
• Seated adductor
• Seated abductor
• Leg extension

25. Resistance Machines
Select exercises to develop muscular fitness
via resistance machines:
• Leg curl
• Ab machine
• Lower back machine

26. Planning
Gym-Based Exercise 5
By the end of the session you will be able to:
• Identify a range of exercises for individual
clients to develop muscular fitness using
free weights (with dumbbells and barbells)

27. Free Weights
Select exercises to develop muscular fitness
via free weight exercises:
• Front raise
• Single arm row
• Bent arm pullover
• Shoulder press
• Lateral raise
• Upright row

28. Free Weights
Select exercises to develop muscular fitness
via free weight exercises:
• Bench press
• Flyes
• Prone flyes
• Supine triceps press
• Single arm triceps press
• Biceps curl

29. Free Weights
Select exercises to develop muscular fitness
via free weight exercises:
• Lunge
• Dead lift
• Squat

30. Planning
Gym-Based Exercise 6
By the end of the session you will be able to:
• Identify a range of exercises for individual
clients to develop muscular fitness using
body weight exercises

31. Body Weight Exercises
Select exercises to develop muscular fitness
via body weight exercises:
• Chins
• Press up
• Lunge
• Squat
• Abdominal curl
• Oblique twist
• Back raise

32. Planning
Gym-Based Exercise 7
By the end of the session you will be able to:
• Identify a range of exercises for individual
clients to maintain or develop flexibility

33. Flexibility
Select stretches to maintain or develop
flexibility:
• Hamstrings
• Quadriceps
• Adductors
• Abductors
• Hip flexors
• Gastrocnemius
• Soleus

34. Flexibility
Select stretches to maintain or develop
flexibility:
• Pectorals
• Trapezius
• Obliques
• Deltoids
• Triceps
• Erector Spinae

35. Flexibility
Select exercises to develop flexibility. Consider:
• which muscles need to be stretched
• when muscles need to be stretched
• types of stretches appropriate to the session

36. Cool Down
Consider the following:
• Cool down components:
– Pulse-lowering (or re-warm if required)
– Post-workout stretching
• Maintenance stretches
• Developmental stretches
• Factors affecting a cool down

37. Planning
Gym-Based Exercise 8
By the end of the session you will be able to:
• Describe how to plan gym-based exercise
using circuit formats

38. Gym-Based Circuit Formats
• Active recovery
• Set periods of work and recovery
• Aerobic-biased
• Resistance-biased
• Mixed
• Timed
• Repetition based

39. Example of a CT Format
1. Shoulder press 7. Seated lever row
2. Leg press 8. Leg curl
3. Lat pulldown 9. Triceps pushdown
4. Calf raise 10. Abdominal crunch
5. Chest press 11. Biceps curl
6. Leg extension 12. Back extension
Work period: 45 seconds
Rest period: 30 seconds
Resistance: Approx 50% of 1RM

40. Collect and Use Client Information to Plan a
Gym-Based Exercise Programme
By the end of the session you will be able to:
• Use appropriate methods to collect information to
plan a gym-based programme
• Check the information is accurate and up to date
• Identify client needs and potential, and any possible
risks from participation in a gym-based programme
• Maintain client confidentiality

41. Collect and Use Client Information to Plan a
Gym-Based Exercise Programme
Workshop:
• In pairs, take it in turns to be the instructor and the
client
• Collect information from your ‘client’ using one or
more of the methods described earlier in the
programme
• Identify any contraindications to exercise and
recommend deferral or alternatives where required

42. Plan a Safe and Effective
Gym-Based Session
By the end of the session you will be able to:
• Agree objectives with clients
• Select gym-based activities
• Plan how to minimise risks

43. Training Variables
Meet
the
needs
of
clients
by
using
any
of
the
following:
Reps
Training
frequency
Sets
Workout
6me
Rest
Exercise
order
Workloads
Speed
of
movement
Intensity
Range
of
movement

44. Reps and Resistance for
Specific Goals
Goal Repetitions Resistance
Muscular strength 1–8 V. Heavy 80–100% of 1RM
Strength & endurance 8–12 Heavy 60–80% of 1RM
Endurance 12–25 Moderate 40–60% of 1RM

45. Cardiovascular Training
Methods
• Continuous training
– Continuous short
– Continuous long (Long Slow Distance or LSD)
• Interval training
• Cross training

46. Resistance Training Methods
• Single set training
• Circuit resistance training
• Basic sets
• Delorme and Watkins 10 RM system
• Berger 6 RM system
• Pyramid systems
• Super-setting

47. Plan a Safe and Effective
Gym-Based Session
By the end of the session you will be able to:
• Plan how to minimise risks

48. Timing and Sequences
Plan realistic timings and sequences
appropriate to:
• Fitness level
• Environment
• Type of session
• Duration of session
• Programme goals

49. Risk Management
Plan for appropriate checks to minimise risk
in relation to:
• Equipment
• Environment
• Emergency procedures

50. Programme Cards
• Format may vary from gym to gym
• Include a warm up (including stretches if appropriate)
• Include resistance lifts, detailing:
– Reps
– Sets
– Rest
– Resistance
• Include cardiovascular training, detailing:
– Rate (RPM/SPM/KPH/MPH)
– Level
– Resistance
– Duration
• Include a cool down with stretching (including maintenance
and development stretches