PSC01 - Workplace Observation Assessment (FIT) FINAL

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) PSC01 - PROGRAMMING STRENGTH AND CONDITIONING Student name Matthew Harris Student Email address Harrismatt95@gmail.com Workplace Supervisor name Aaron Burgess Workplace Supervisor contact number or email Pt.oranpark@anytimefitness.com.au Cluster Code and Title PSC01 Programming Strength and Conditioning About this Assessment This assessment consists of two (2) Tasks: 1. Prepare and Instruct Strength and Conditioning Sessions 2. Supervise Client Completing Strength and Conditioning Sessions Independently This assessment requires you to:  instruct one (1) strength and conditioning session for each of three (3) clients.  supervise one (1) strength and conditioning session for each of three (3) clients. Client profiles for three (3) different clients have been provided in the assessment below. To complete these role-play activities, each client must be role played by a participant according to the assigned profile. Instructions for the Workplace Supervisor  You will need to observe the student instruct three (3) individual sessions during Task 1 and supervise three (3) client sessions during Task 2. Specific assessment requirements are in the observation checklist provided for each task. Record the student's performance on each observation checklist.  Please ensure you review the role-play information and observation checklists prior to completing any observations, and also provide your feedback for the student under the Supervisor Feedback Section at the end of this assessment Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 1

Icons and instructions These icons will guide you through your assessments, as they indicate who is required to complete each section of the document. -------------------------------------------------------------------------------------------------------------------------------------------- This section must be completed by the student, all areas must be completed prior to being uploaded to the Learning Management System. You will see this icon often on the observation checklist and must be completed by the Supervisor to industry standards, all sections must be completed. All parties must read this information to ensure you are ready to complete the observation tasks and assessments. Role-play clients can be friends, family members, classmates or colleagues. How to handle second attempts In the event the student does not demonstrate the required skills to industry standards, ensure you mark them ‘No’ with the observation task and provide them feedback and a second attempt. Depending on the level of their performance, you may:  Let them redo the task immediately after consideration of feedback  Request they undertake further learning and redo the task at a later date — in this case, provide the student with a new date for the role plays to be undertaken  Discuss timeframes for reassessment with the student when you tell them the outcome for this task © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 2

TASK 1: PREPARE STRENGTH AND CONDITIONING SESSIONS Scenario You are a personal trainer for Bounce Fitness, specialising in strength and conditioning training. You develop personalised exercise programs and session plans for clients. You conduct personal training sessions with clients for some of their sessions whilst other sessions are performed by the client whilst you only provide general supervision. You have three (3) athletes that you are currently training. They are:  Peter Wilder  Andrea Holman  Tanya Quinn During this assessment, you are required to perform the following:  Task 1 : Prepare for and instruct a personal training session for each client (using the provided session plans)  Task 2: Supervise the same clients from task one completing their session plan independently in the gym Throughout this assessment you must ensure that you abide by the follow the organisational policies and procedures (located in the WOA attachments.zip )  WHS Policy and Procedures  Pre-start and equipment check policy  Emergency Procedures  Risk management policy and procedure Before commencing this assessment, you must access each client’s Exercise Program so that you are familiar with their background, goals, and training sessions. These can be found in the Appendix at the end of this document. Task 1 To complete this task, you will require:  Session Plan - Peter Wilder - Resistance – Upper Body Session  Session Plan - Andrea Holman - Resistance – Full Body Circuit  Session Plan - Tanya Quinn - Resistance – Lower Body Session During Task 1, you are required to perform the following: Part A: Prepare the space and equipment for the session:  During Part A, you must undertake all necessary steps to prepare for the session, including:  Checking the area for hazards/obstacles  Checking equipment for safety and allocating equipment for the session  Identify faulty equipment – you must identify and respond to at least one piece of faulty equipment. A scenario has been provided in the observation checklist that you may follow if no faulty equipment is present. Part B: Fitness Assessments During Part B, you must perform two fitness assessments for the client ‘Peter Wilder’  You must select and conduct one fitness assessment for muscular strength or muscular endurance, and © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 3

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one fitness assessment for cardiovascular endurance for the client ‘Peter Wilder’. A fitness assessment template has been provided below. You must record the client’s results for both tests and their score/rating.  You may choose any ‘strength’ and any ‘cardiovascular endurance’ fitness assessment from the ‘Fitness Asssessment Procedures and Norms’ template (located in the WOA attachments.zip ) Part C: Instruct each client session Instruct each client session (provided below), ensuring that you:  Explain the session objective to the client  Follow the session plan to instruct the session  Use appropriate instruction and demonstration techniques  Use appropriate communication techniques  Instruct the client on how to record progress  Provide feedback and exercise modifications as required Ensure you familiarise yourself with each requirement in the Task 1 Observation Checklist (completed by the supervisor) before commencing the assessment. The supervisor must complete the checklist as a record of your performance. © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 4

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Session Plan – Peter Wilder Pete Wilder – Resistance – Upper Body Session Weeks 1 – 4 Client Name Peter Wilder Date 13/07/2023 Warmup (5 minutes) Exercises Including Sets & Reps Intensity Duration Dynamic stretching: shoulder shrugs, arm swings, arm circles, wrist rotations. 10 each side for 2 sets BW 2 mins Cardio 55%HRM 3mins Conditioning (35 minutes) Equipment abbreviations BB: barbell, DB: dumbbell, KB: kettlebell, MB: medicine ball, RB: resistance band, WP: weight plate Exercises Sets Reps Intensity Tempo/ Duration Rest Notes Bench Press (BB/DB and bench) 2 6 85%1RM 2-1-2 2-3mins Seated Row (machine, cable) 2 6 85%1RM 2-1-2 2-3mins Shoulder Press (BB/DB/KB/WP) 2 6 85%1RM 2-1-2 2-3mins Lat Pull-down (machine, cable) 2 6 85%1RM 2-1-2 2-3mins Push-ups 2 6 BW 2-1-2 2-3mins Cooldown (5 minutes) Exercises Including Sets & Reps Intensity Duration Static Stretching: Chest, back, shoulders, biceps, and triceps. Each stretch 20-30secs each side x 2 sets BW 5mins Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 5

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Fitness Assessment – Peter Wilder Fitness Assessments: Test Chosen Result (e.g., how many were performed) Score/Rating Muscular Strength or Muscular Endurance: Handgrip/4 stage sit up/pull-up Push up test or sit up test Push Up test 32 Average Cardiovascular Endurance: Queen’s College Step/Cooper’s cycle or run test/Beep Test Beep test 10 Average Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 6

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Session Plan – Andrea Holman Andrea Holman – Full Body Circuit Weeks 1 – 4 Client Name Andrea Holman Date 13/07/2023 How to perform this session This session requires you to complete 5 rounds of the exercises in order below. You will complete it as a circuit, where you perform each exercise one after the other, with only the 20sec duration rest time between exercises. Once you have finished the last exercise of the circuit, then rest for 3mins before starting the next round. Warmup (5 minutes) Exercises Including Sets & Reps Intensity Duration Dynamic stretching: Leg swings, ankle rotations, knee circles, but kicks, shoulder shrugs, arm swings, arm circles, wrist rotations. 10 each side for 2 sets BW 3mins Cardio 55%HRM 2mins Conditioning (35 minutes) Exercises Sets Reps Intensity Tempo/ Duration Rest Notes Push-up 5 AMRAP BW/80%HRM 30secs 30secs Mountain climbers 5 AMRAP BW/80%HRM 30secs 30secs Squat jumps 5 AMRAP BW/80%HRM 30secs 30secs Reverse Crunches 5 AMRAP BW/80%HRM 30secs 30secs Forward lunge 5 AMRAP BW/80%HRM 30secs 30secs Burpees 5 AMRAP BW/80%HRM 30secs 30secs End of round rest break 5 60secs Cooldown (5 minutes) Exercises Including Sets & Reps Intensity Duration Static Stretching: Chest, back, shoulders, biceps and triceps, quadriceps, hamstrings, glutes, and calves. Each stretch 20-30secs each side x 2 sets BW 5mins

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Session Plan – Tanya Quinn Tanya Quinn – Resistance – Lower Body Session Weeks 1 – 4 Client Name Tanya Quinn Date 15/07/2023 Warmup (5 minutes) Exercises Including Sets & Reps Intensity Duration Dynamic stretching: shoulder shrugs, arm swings, arm circles, wrist rotations. 10 each side for 2 sets BW 2 mins Cardio 55%HRM 3mins Conditioning (35 minutes) Equipment abbreviations BB: barbell, DB: dumbbell, KB: kettlebell, MB: medicine ball, RB: resistance band, WP: weight plate Exercises Sets Reps Intensity Tempo/ Duration Rest Notes Deadlift (BB/DB/KB) 2 10 75%1RM 2-1-2 2 mins Squat (BB/DB/KB) 2 10 75%1RM 2-1-2 2 mins Lunges(BB/DB/KB) 2 10 each leg 75%1RM 2-1-2 2 mins Weighted Glute Bridges (DB/BB/WP) 2 10 75%1RM 2-1-2 2 mins Walking lunges 2 10 Bodyweight NA 2 mins Cooldown (5 minutes) Exercises Including Sets & Reps Intensity Duration Static Stretching: Glutes, hamstrings, quadriceps, calves. Each stretch 20- 30secs each side x 2 sets BW 5mins

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 – Session Preparation Observation Checklist Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 2. Determines the allocation and equipment for each exercise to be performed. At a minimum, this must include ALL of the following for each exercise to be performed: ☒ ☐ ☐ ☐ ☐ ☐ a. At least one allocated space to use ☒ ☐ ☐ ☐ ☐ ☐ b. Space is suitable for the session plan and exercises ☒ ☐ ☐ ☐ ☐ ☐ c. At least one allocated resource is required to complete the task during the exercise session. ☒ ☐ ☐ ☐ ☐ ☐ d. Access to First Aid ☒ ☐ ☐ ☐ ☐ ☐ e. Equipment required is prepared in advance ☒ ☐ ☐ ☐ ☐ ☐ f. Status of equipment is checked prior to session, ensuring equipment is in good working order . ☒ ☐ ☐ ☐ ☐ ☐ g. Equipment prepared matches those that are outlined in the session plans for each client. ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 9

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ h. Arrange equipment according to organisational policies and procedures on preparing exercise area and equipment ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 3. Identifies at least one (1) faulty piece of equipment that is:  Unsafe to use; or  Ineffective in achieving expected exercise outcomes. ☒ ☐ ☐ ☐ ☐ ☐ a. Appropriate action is taken, including:  Quarantining the faulty equipment  Labelling equipment as faulty ☒ ☐ ☐ ☐ ☐ ☐ b. Reported the faulty equipment, including a brief description of the fault to the appropriate person or maintenance record This may be role-played in the event that the required condition is in good working order. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 10

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ Part B: Conduct Fitness Assessments 1. For the client ‘Peter Wilder’ the student selected and implemented one suitable strength test, (handgrip test/4 stage sit up test/pull-up test) including:  Set up the test  Explain the purpose and procedures of the test to the client  Implement the test as per the protocol  Determine the client’s score/rating  Document results of the test using the Fitness Assessment template ☒ ☐ Second attempt (if first was not satisfactory) ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 11

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 2. For the client ‘Peter Wilder’ the student selected and implemented one suitable cardiovascular test (Queen’s college step test/ Coopers cycle or run test/beep test), including:  Set up the test  Explain the purpose and procedures of the test to the client  Implement the test as per the protocol  Determine the client’s score/rating  Document results of the test using the Fitness Assessment template ☒ ☐ Part C: Instruct Strength and Conditioning Sessions During the role-play, did you observe the student preparing the following for each session: 1. Discuss the following with the client: ☒ ☐ ☐ ☐ ☐ ☐ a. Exercise session objectives ☒ ☐ ☐ ☐ ☐ ☐ b. Benefits of strength training ☒ ☐ ☐ ☐ ☐ ☐ c. Benefits of conditioning training ☒ ☐ ☐ ☐ ☐ ☐ d. At least two common exercise-related injuries ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 12

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ i. Soft tissue injuries ☒ ☐ ☐ ☐ ☐ ☐ ii. Back injuries ☒ ☐ ☐ ☐ ☐ ☐ e. Confirmation that the client is not currently experiencing any soft tissue or back injuries that may prevent them from participating in the exercise sessions. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 2. Instruct each task indicated in the exercise session plan provided. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 3. Demonstrate and instruct the correct use of equipment to be used ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 4. Uses the following instruction techniques that match the nature of exercises to be performed. ☒ ☐ ☐ ☐ ☐ ☐ a. Verbal instruction ☒ ☐ ☐ ☐ ☐ ☐ b. Visual instruction ☒ ☐ ☐ ☐ ☐ ☐ c. Tactile instruction ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 13

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ d. Combined instruction ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 5. Exercise session must be at least 30 minutes long ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 6. Interacts with the client properly. ☒ ☐ ☐ ☐ ☐ ☐ a. Provides motivation to client ☒ ☐ ☐ ☐ ☐ ☐ i. Intrinsic motivation ☒ ☐ ☐ ☐ ☐ ☐ ii. Extrinsic motivation ☒ ☐ ☐ ☐ ☐ ☐ b. Communicates in a polite manner ☒ ☐ ☐ ☐ ☐ ☐ c. Communicates in a positive manner ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 7. Instruct the client to record progress in a training diary for every exercise session. ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 14

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ a. Intensity ☒ ☐ ☐ ☐ ☐ ☐ i. Speed ☒ ☐ ☐ ☐ ☐ ☐ ii. Tempo ☒ ☐ ☐ ☐ ☐ ☐ b. Duration ☒ ☐ ☐ ☐ ☐ ☐ c. Types of exercises ☒ ☐ ☐ ☐ ☐ ☐ d. Frequency ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 8. Provides feedback on the client’s performance. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 9. Asks for client’s feedback on experience with exercises. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 10. Moderates exercise session appropriately. ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 15

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 1 Observation Task Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No Part A: Prepare for Session During the role-play, did you observe the student preparing the following for each session: Each Exercise Functionality Checklist submitted by the student: 1. Indicates whether the exercise area is free from obstacles and will not impact other facility users. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ a. Follows proper exercise session sequence ☒ ☐ ☐ ☐ ☐ ☐ b. Adjusts the pace of tasks appropriately. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 11. Uses active listening techniques to determine client’s understanding of discussions In demonstrating this, student must: ☒ ☐ ☐ ☐ ☐ ☐ a. Refrain from interrupting the client when speaking ☒ ☐ ☐ ☐ ☐ ☐ b. Focuses on words spoken by the client ☒ ☐ ☐ ☐ ☐ ☐ c. Uses appropriate facial expressions (e.g., nodding, smiling) to show that they are listening ☒ ☐ ☐ ☐ ☐ ☐ d. Summarises client’s responses to confirm their understanding ☒ ☐ ☐ ☐ ☐ ☐ e. Provides relevant responses to client’s questions ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 12. Uses questions to elicit information from clients In demonstrating this, student must: ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 16

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) TASK 2: INSTRUCT STRENGTH AND CONDITIONING SESSIONS Task 2 Instructions To complete this task, you and your supervisor will need to:  Access the program and session plans for the following clients, located above for:  Peter Wilder  Andrea Holman  Tanya Quinn  This task will be role-played, taking place three (3) weeks into the exercise program. The participants are to role-play being familiar with their exercise session and are required to follow the session plan to perform their own independent training. Your role during Task 2 is to observe the clients undertaking their sessions, monitor their technique and use of the equipment and only assist when required. The Task 2 Observation Checklist contains all of the criteria you must meet during this task. Ensure you are familiar with these requirements before undertaking this task.  You must ensure that all role-play participants are competent at performing all exercises in the session plan and that suitable weights are chosen to allow the clients to perform each exercise safely  There are two options for how to perform Task 2:  Option One : ask all three clients to perform their session plan simultaneously. Supervise all three clients at once and assist when required.  Option Two : Ask each client to perform their session plans at different times. Supervise each client performing their session and assist when required. Before starting this task, you must access and review the following:  Each strength and conditioning program and session plan provided in Task 1  Organisational work health and safety policies and procedures (located in the WOA attachments.zip )  WHS Policy and Procedures  Pre-start and equipment check policy  Emergency Procedures © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 18

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 2 – Observation Checklist Task 2 – Observation Task – Implement and Supervise Strength and Conditioning Sessions Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No During the supervision of each training session, the student: 1. Ensures the client has access to the resources they need for the training session, including: ☒ ☐ ☐ ☐ ☐ ☐ a. First aid kit ☒ ☐ ☐ ☐ ☐ ☐ b. Drinking water ☒ ☐ ☐ ☐ ☐ ☐ c. Equipment required for the session ☒ ☐ ☐ ☐ ☐ ☐ d. Resources required by exercises ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 2. Use at least one (1) strength and conditioning training method to meet client needs ☒ ☐ ☐ ☐ ☐ ☐ Check the box that indicates the strength and conditioning training method used by the student: ☐ Interval training involving specific work duration, rest periods and frequency ☐ Periodisation ☐ Training load, repetition and volume ☐ Rehabilitation and reconditioning adaptations ☐ Core stability focus Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 19

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 2 – Observation Task – Implement and Supervise Strength and Conditioning Sessions Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No During the supervision of each training session, the student: 3. Checks that the client properly performs their assigned exercises in accordance with: ☒ ☐ ☐ ☐ ☐ ☐ a. Organisational work health and safety policies and procedures ☒ ☐ ☐ ☐ ☐ ☐ i. Employee and client safety ☒ ☐ ☐ ☐ ☐ ☐ ii. Emergency response ☒ ☐ ☐ ☐ ☐ ☐ iii. First aid ☒ ☐ ☐ ☐ ☐ ☐ b. Manufacturer specifications for equipment used ☒ ☐ ☐ ☐ ☐ ☐ c. Accepted best practice principles of strength and conditioning training ☒ ☐ ☐ ☐ ☐ ☐ i. Individuality ☒ ☐ ☐ ☐ ☐ ☐ ii. Specificity ☒ ☐ ☐ ☐ ☐ ☐ iii. Overload ☒ ☐ ☐ ☐ ☐ ☐ iv. Progression ☒ ☐ ☐ ☐ ☐ ☐ v. Adaptation ☒ ☐ ☐ ☐ ☐ ☐ vi. Reversibility ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 4. Monitors and provides guidance to clients to ensure they properly and safely perform exercises: ☒ ☐ ☐ ☐ ☐ ☐ a. Ensures that the client’s equipment is set up according to manufacturer specifications. ☒ ☐ ☐ ☐ ☐ ☐ b. Shows the appropriate setup for the equipment. ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 20

PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 2 – Observation Task – Implement and Supervise Strength and Conditioning Sessions Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No During the supervision of each training session, the student: c. Demonstrates the proper form and movement for the exercises that the client must complete. ☒ ☐ ☐ ☐ ☐ ☐ d. Show examples of minor adjustments that the client can make throughout their session. ☒ ☐ ☐ ☐ ☐ ☐ e. Assists the client in adjusting the equipment they are using to ensure safety. ☒ ☐ ☐ ☐ ☐ ☐ f. Observes the client conducting the exercise to check for proper form and movements. ☒ ☐ ☐ ☐ ☐ ☐ g. Provides guidance to correct client’s form and movement, as necessary. ☒ ☐ ☐ ☐ ☐ ☐ h. Instruct the client to accurately record the outcome of the training session in their training diary. ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 5. Establishes ongoing cooperation with support staff: ☒ ☐ ☐ ☐ ☐ ☐ a. Establishes an open line of communication with support staff for future training sessions (e.g. sharing availability information, setting up an email thread with information on client’s program) ☒ ☐ ☐ ☐ ☐ ☐ b. Shares relevant information about the client’s strength and conditioning program to support staff ☒ ☐ ☐ ☐ ☐ ☐ c. Coordinates with support staff regarding any possible adjustments to the client’s program ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 6. Uses active listening to give and receive instructions ☒ ☐ ☐ ☐ ☐ ☐ a. Summarises discussion point or questions from the speaker to confirm understanding ☒ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 21

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Task 2 – Observation Task – Implement and Supervise Strength and Conditioning Sessions Instructions: Please tick ‘Yes’ or ‘No’ for each item in the list below Role Play 1 Peter Wilder Role Play 2 Andrea Holman Role Play 3 Tanya Quinn Yes No Yes No Yes No During the supervision of each training session, the student: b. Provides relevant responses to the person’s questions ☒ ☐ ☐ ☐ ☐ ☐ c. Uses appropriate facial expressions such as nodding or smiling to show that they are listening ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 7. Uses active questioning to clarify the client’s understanding of instructions. ☒ ☐ ☐ ☐ ☐ ☐ a. Encourages clients to ask questions ☒ ☐ ☐ ☐ ☐ ☐ b. Uses open-ended questions to quickly review the instructions discussed ☒ ☐ ☐ ☐ ☐ ☐ c. Asks challenging questions relevant to the topic to stimulate thinking ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ 8. Interacts with clients and support staff in a polite and positive manner: ☒ ☐ ☐ ☐ ☐ ☐ a. Uses words that create a positive feeling and avoids negative language (e.g. saying ‘please include…’ rather than ‘you failed to include…’) ☒ ☐ ☐ ☐ ☐ ☐ b. Respects the boundaries of clients and support staff during interactions (e.g. requesting permission before touching the client to adjust their posture) ☒ ☐ ☐ ☐ ☐ ☐ c. Provides constructive feedback on the client’s performance and assistance provided by support staff (e.g. avoids focusing on what was done wrong but provides advice on what can be done better in succeeding training sessions) ☒ ☐ ☐ ☐ ☐ ☐ d. Seeks and receives feedback from clients and support staff (e.g, asks for feedback on their performance and uses active listening skills to listen to the feedback) ☒ ☐ ☐ ☐ ☐ ☐ Second attempt (if first was not satisfactory) ☐ ☐ ☐ ☐ ☐ ☐ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 22

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) SUPERVISOR FEEDBACK Workplace Supervisor feedback about the student’s overall performance during this task. Comments must describe what the student actually did and how they met the requirements of each observable task. Feedback can be specific to the tasks. All tasks completed well, good communication skills used when conducting sessions. Student signature Workplace supervisor name Aaron Burgess Workplace supervisor signature Date signed 9/08/2023 *Note to Workplace Supervisor It is a requirement that all signatures must be done by hand or by inserting a proper electronic signature, where the image is fixed and cannot be moved. *Trainer and Assessor details and marking may be completed using the internal Learning Management System – rather than signing the paper-based copy. Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 24

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) SUBMISSION CHECKLIST EVIDENCE SUBMISSION CHECKLIST General instructions for the student:  Ensure that all signatures/initials in your submissions are dated.  Complete the assessment sub-tasks in the order given.  You must ensure that you read all instructions carefully before the task begins.  You MUST submit all the evidence as specified below.  Should you have any concerns, please contact AIPT. Place a tick against each task, template, or piece of evidence you have completed and are submitting with this assessment. Completed and included Task 1:  Task 1 - Completed supervisor Observation Checklist  Completed Fitness Assessment Template – Peter Wilder ☒ ☒ Task 2:  Task 2 - Completed supervisor Observation Checklist ☒ Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 25

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Appendix EXERCISE PROGRAMS Peter Wilder – 8 Week Program Plan EXERCISE PROGRAM PLAN CLIENT INFORMATION Name Peter Wilder PROGRAM INFORMATION Fitness Goal Short-term goals – Increase Beep test score from level 10 to level 11 in 4 weeks, increase weights by 10% each week Medium-term goals – Increase agility score of the Illinois Agility test from 16.5 secs to 15.5 secs in 8 weeks, increase weights by 10% each week Long-term goals – Get selected into the University Soccer A team as a winger in 6 months Sport Soccer Training frequency 2x/ week for resistance training and 3x/week for cardiovascular training Career Phase Novice Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 26

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) PROGRAM SCHEDULE – Peter Wilder Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 1 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 85%1RM 2 6 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 2 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 85%1RM 2 6 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 27

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) PROGRAM SCHEDULE – Peter Wilder Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 3 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 85%1RM 2 6 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 4 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 85%1RM 2 6 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 28

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) PROGRAM SCHEDULE – Peter Wilder Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 5 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 90%1RM 2 4 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 6 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 90%1RM 2 4 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 PROGRAM SCHEDULE – Peter Wilder Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 7 Resistance (Split sessions) Upper – bench, row, shoulder press, lat 90%1RM 2 4 45mins 2 Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 29

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 8 Resistance (Split sessions) Upper – bench, row, shoulder press, lat pulldown, push up Lower – squat, deadlift, lunge, leg press, hip thrust 90%1RM 2 4 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Submit This Page for Marking © 2022 Foundation Holdings Pty Ltd and its licensors Commonwealth of Australia Copyright Regulations 1969 PSC01 | 30

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Andrea Holman - 8 Week Program Plan EXERCISE PROGRAM PLAN CLIENT INFORMATION Name Andrea Holman PROGRAM INFORMATION Fitness Goal Short-term goals – Increase cycling kilometers by 5km each week for 4 weeks Medium-term goals- To increase the squat test result from good to excellent (another 2 squats) Long-term goals – Enter and compete in the next July cycling competition (16 weeks). Sport Cyclist Training frequency 3x/ week for resistance training and 2x/week for cardiovascular training Career Phase Intermediate

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PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 1 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, Lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, dead bugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 75%1RM Core day - BW 3 Upper and lower body days – 10 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 2 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, Lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 75%1RM Core day - BW 3 Upper and lower body days – 10 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1

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Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 3 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 75%1RM Core day - BW 3 Upper and lower body days – 10 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 4 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 75%1RM Core day - BW 3 Upper and lower body days – 10 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2

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Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 5 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 80%1RM Core day - BW 4 Upper and lower body days – 8 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 6 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 80%1RM Core day - BW 4 Upper and lower body days – 8 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1

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Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 7 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 85%1RM Core day - BW 5 Upper and lower body days – 6 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6 PROGRAM SCHEDULE - Andrea Holman Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 8 Resistance (3 Day Split sessions – Upper body, lower body and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 85%1RM Core day - BW 5 Upper and lower body days – 6 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 4.25 Hours Total Weekly Number of Sessions: 6

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) Tanya Quinn - 8 Week Program Plan EXERCISE PROGRAM PLAN CLIENT INFORMATION Name Tanya Quinn PROGRAM INFORMATION Fitness Goal Short-term goals – Increase Beep test score from level 9 to level 10 in 4 weeks Medium-term goals – Squat test from 21 to 30 in 8 weeks Long-term goals – Be selected for Club rugby 7s for 2022 season starting in 6 weeks Sport Women’s Rugby 7s Training frequency 2x/ week for resistance training and 3x/week for cardiovascular training Career Phase Novice

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) PROGRAM SCHEDULE - Tanya Quinn Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 3 Resistance (3 Day Split sessions – Upper body, lower body, and core) Upper body – bench press, seated row, shoulder press, lat pull-down, bicep, triceps Lower Body – squats, deadlifts, Bulgarian split-squat, lunges, Glute bridges, one- legged squats Core – planks, deadbugs, abdominal crunch, supermans, dish hold, leg raises Upper and lower body days - 80 %1RM Core day - BW 3 Upper and lower body days – 8 Core day – 1min per exercise 45mins 3 Cardio Interval training (HVIT) and continuous AMRAP and Tabata style sessions 70 - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 4 Resistance (Split sessions) Upper and lower body split sessions, compound exercises. Big lifts such as squat, deadlifts, lunges, lat-pulldown, bench press, rows, etc. 80%1RM 2 8 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 PROGRAM SCHEDULE - Tanya Quinn Week Number Session Type (resistance, cardio, flexibility) Exercises Intensity (%1RM or bodyweight, %HRM) Sets Reps or duration Session Duration Session Frequency (times per week) Week 5 Resistance (Split sessions) Upper and lower body split sessions, 70%1RM 3 10 45mins 2

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PSC01 - Programming Strength and Conditioning (SISXCAI009, SISXCAI010) Workplace Observation Assessment v1.1 (2022/09/20) compound exercises. Big lifts such as squat, deadlifts, lunges, lat-pulldown, bench press, rows, etc. Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5 Week 6 Resistance (Split sessions) Upper and lower body split sessions, compound exercises. Big lifts such as squat, deadlifts, lunges, lat-pulldown, bench press, rows, etc. 70%1RM 3 10 45mins 2 Cardio Interval training (HVIT) and continuous 70% - 80%HRM 30mins 2 Flexibility Yoga class 60mins 1 Total Weekly Exercise Duration: 3.5 Hours Total Weekly Number of Sessions: 5

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PSC01 - Workplace Observation Assessment (FIT) FINAL

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