PSC01 - Knowledge Questions - Charlie Price

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AIPE - Australian Institute of Professional Education *

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Mechanical Engineering

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Feb 20, 2024

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PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) PSC01 Programming strength and conditioning MARKER’S GUIDE Student name Charlie Price Email address Charlie.ecirp04@gmail.com Purpose of this Assessment The purpose of this assessment task is to test how you apply your knowledge to a real-world situation as a strength and conditioning coach or personal trainer. Your assessor is looking for how you apply your knowledge and how you think critically about the topic area. Student Instructions This assessment task contains Short Answer Questions where you need to provide a response in your own words to demonstrate your knowledge and understanding of the unit. Carefully read through each question and reflect on your learning in this unit, including any additional research you have conducted. Please note: Where your response does not sufficiently address all the question components, your submission will be returned to you for resubmission. Assessment Conditions  This assessment is untimed  You may refer to your learning materials during this assessment  You must read and respond to all questions  Answers must be typed and submitted through My eCampus for assessing  You must complete the task independently  No marks or grades are allocated for this assessment task. The outcome of the task will be Satisfactory or Not Satisfactory  As you complete this assessment task, you are predominately demonstrating your written skills and knowledge to your trainer/assessor © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 1

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Knowledge Questions Question 1 Complete the table below regarding major body systems: a. In 50 words or more, explain the purpose of the following body systems:  Skeletal (bones and joints)  Muscular  Circulatory  Respiratory b. In 50 words or more, explain the function of each body system listed in performing exercises. Major Body Systems Purpose Function in Strength and Conditioning Exercises a) Skeletal Bones are crucial for the body as they provide structural support by helping muscles, organs and other tissues to maintain its structure. Bones also protects organs such as the brain, heart and lungs. Along with these, bones help with blood cell formation, energy storage also hormonal regulation. In strength and conditioning exercises, bones provide the structural framework that muscles attach to and act upon. They offer support during weight-bearing activities and help distribute forces generated by muscle contractions. Bones adapt to resistance training by becoming denser and stronger, enhancing overall skeletal integrity and resistance to fractures. i. Bones ii. Joints The joints within our bodies allow for us to be able to move the way we do. They allow for movements such as bending, extending, rotating and gliding. The also help absorve shock and help remove any stress on the bones from high impact activities. Joints also help provide stability by controlling the range of motion and preventing excess movement which could result in injuries. Joints allow for the muscles to move and to generate force for particular exercises. They are crucial for safe and effective training by also giving the muscles stability to ensure there is no unwanted excess range of movement which could result in injury. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 2

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) b) Muscular The muscular system within the body is crucial for all movement and function. Muscles connect to bones via tendons and allow them to contract and pull the bones which facilitates various forms of locomotion. Along with movement, muscles tissue is metabolically active which requires energy even at rest. This is crucial to avoiding or even improving being overweight. In strength and conditioning exercises, the muscular system plays a central role in generating force and movement. Muscles contract to lift weights, perform exercises, and overcome resistance. Over time, these activities stimulate muscle growth and strength adaptation, improving physical performance, endurance, and overall athletic abilities. The muscular system's function in strength and conditioning is to enhance power, endurance, and functional capabilities. c) Cardiovascular The cardiovascular system is responsible for moving blood around the body. The blood carries nutrients, oxygen and waste to the proper organs for use and disposal. The body uses energy from nutrients and oxygen to keep it going during exercise. More efficient blood circulation leads to less fatigue when training. The cardiovascular system is crucial during exercise. It is crucial during cardiovascular exercises such as running as the organs need the nutrients and oxygen the blood carries to be able to keep going for extended periods of time. It also helps during strength and resistance training by delivering oxygen to the muscles which provides energy production. d) Respiratory The respiratory system functions as the main regulator of gas exchange in the body. This system is mainly concerned with delivering oxygen to the blood, which is then supplied to the cells and tissues. It also collects carbon dioxide (CO2) for disposal as waste gas when you exhale. This body system focuses on one of the primary energy sources during training— oxygen. Delivery of oxygen to working skeletal muscle is vital for medium to long duration exercise. Strength and conditioning training improve the muscles that assist with breathing. Considering the respiratory system during training improves endurance. Question 2 a) Identify at least one way that each major body system below adapts to strength and conditioning training. Major Body System Adaptation to Strength and Conditioning Training i. Skeletal System From resistance training or weight bearing, your bones experience increased mechanical loading. This allows the bones to adjust to the load which they are exerting and to adapt and become more dense. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 3

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) ii. Muscular System From the microscopic damage muscles experience from strength and conditioning training, the body will have to repair these and by doing so, overtime the repairs will make the muscles stronger and thicker allowing them to carry more load. iii. Cardiovascular System Stroke volume can be increased from strength and conditioning training by strengthing the heart mucle, enlarging ventricles, increased preload and reduced afterload. These things all allow the heart to pump more blood which leads to an increased stroke volume. Question 3 Complete the table below regarding types of exercise equipment: a. Provide two examples of each type of equipment b. Provide two safety considerations to be aware of when using each type of equipment Types of Exercise Equipment Examples (2) Way of Safely Using Each Exercise Equipment Type a) Cardiovascular equipment Rower and Treadmill Rower – ensure body is warmed up, foot straps are secured correctly and propure form is kept through the motions. Treadmill – ensure the treadmill is set at a suitable pace to the clients needs and keep safety clip on to ensure if something does happen the treadmill is turned off immediately. b) Free weight equipment Barbell and dumbell Barbell – ensure that a barbell with the correct weight and thickness is chosen which goes with the clients needs. Dumbell – ensure proper form is kept throughout any exercise as dumbbell require more joint stability as they allow for a wider range of motion. Along with this, ensure the weight chosen does not go beyond the abilities of the person performing the exercise as this can result in an inability to maintain proper from which can lead to injury. c) Hydraulic equipment Chest press machine and Latt pulldown machines For both, ensure participant is properly warmed up and that none of the cables which attach the handles to the weights are broken in any manner. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 4

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) d) Exercise balls Larger exercise balls and medicine balls Ensure proper form is kept so stability can be maintained and for incase there is a loss of balance, ensure the exercise is done on a padded surface to reduce the impact of a potential fall. e) Bars Pull up bar and a parallel bar Check if the bars are stable and use them over a padded surface f) Steps Stepper machine and side stepper machine Maintain proper posture and adjust height according to the clients needs g) Bands Figure 8 bands and loop bands Do not stretch bands beyond two and half times their length and also check the bands are in strong condition h) Resistance equipment Stack machines and plate loaded machines Make sure equipment has no loose parts and make sure equipment is set up so client is in a safe position i) Pin loaded equipment Leg extensions and Chest press ensure participant is properly warmed up and that none of the cables which attach the handles to the weights are broken in any manner. j) Electronically braked equipment Rower and Assault bike Check if machine is well maintained before use and also review instructions on how to use it k) Air braked equipment Rowing machines and assault bike Check if machine is well maintained before use and also review instructions on how to use it l) Pool based equipment Foam dumbbells and pool noodles Get equipment with proper fit and also assess if the equipment is necessary and not too challenging for the clients to do. m) Innovative equipment Smart fitness clothes and fitness tracking technology Read and understand the instructional manual carefully. Also ensure that the fit is correct for the participant use. n) Plyometric training equipment Box sets and hurdles Ensure proper form is being used when jumping and landing. Ensure that the boxes height isn’t beyond the clients capabilities and it will still be safe to perform. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 5

PSC01 Programming strength and conditioning Knowledge Questions v1.0 (2022/06/01) Question 4 Complete the table below regarding techniques in teaching strength and conditioning exercises: a. In 50 words or more, explain how each task listed is used in teaching techniques in strength exercises. b. In 50 words or more, explain how each task listed is used in teaching techniques in conditioning exercises. Types of Tasks How Each is Used in Teaching Techniques in Strength & Conditioning Exercises a) Drills Drills in strength exercises is crucial for learning how to do an exercise with the proper form and also to get muscle groups prepared and switched on. If you decide to add a new exercise to your clients program, you must ensure that they perform it with the best form to they get the most out of the exercise whilst also reducing the risk of an injury. Drills in conditioning exercises simplify complex techniques by breaking them into parts, aiding skill acquisition. Repetition reinforces muscle memory, while progression and feedback refine form. Drills build confidence, focus, and muscle engagement, transferring skills to real exercises, enhancing performance, and minimizing injury risks. b) Activities Activities in strength exercise teaching provide hands-on practice, bridging theory and execution. They simulate real scenarios, emphasize muscle engagement, and offer dynamic learning. Immediate feedback, safety awareness, and skill transfer enhance practical understanding, boosting motivation and effective technique application for better results. Activities aid in teaching conditioning exercise techniques by offering practical experience. They mirror real situations, engage learners dynamically, and reinforce proper form and movement patterns. Activities provide feedback, enhance safety awareness, and facilitate skill transfer, fostering effective technique application and improved performance. c) Games Games are employed to teach strength exercise techniques by making learning fun and engaging. They transform exercises into interactive challenges, emphasizing proper form, coordination, and muscle engagement. Games enhance motivation, create a dynamic learning environment, and promote effective technique application for better strength training outcomes. Games are utilized to teach conditioning exercise techniques by adding an element of enjoyment and competition. They integrate cardio and strength movements, making workouts interactive and engaging. Games enhance motivation, reinforce proper form, and promote effective technique application, improving conditioning exercise outcomes. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 | 6

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