SISFFIT003 Instruct fitness
programs
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
ASSESSMENT FOR SISFFIT003 Oakley Whitney
Student name Date of assessment submission Click here to enter a date.
Trainer/Assessor’s name Date of assessment marking Outcome for units
Mr Byron Click here to enter a date. ☐ Competent ☐ Not Yet Competent
TASK INSTRUCTIONS
 The assessment for these units of competency consists of the following:
o Quiz: You are required to complete a series of multiple choice questions to
demonstrate your knowledge and skills. o Short answer activities: You are required to provide short written responses to
a series of activities to demonstrate your knowledge and skills. o Case studies: You are required to provide written responses to a series of case
study scenarios to demonstrate your knowledge and skills. o Practical task: You will be required to put your knowledge and skills into
practice, through observed tasks and work experience.
 At times, you will be provided with a specific context to which you must respond,
otherwise it is anticipated that you will use a scenario of your choosing to provide context
to the task.
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
CASE STUDIES
CASE STUDY 1 Mark is an 18 year old who has some experience (less than 6 months) with resistance training. He is not interested in cardiovascular training, but has listed in his goals that he wants to reduce body fat and improve his general feeling of wellbeing. Mark is a non- smoker, but drinks most weekends. His other listed goals include improve strength and growth. Mark is interested in training three (3) times per week for up to 90 minutes per session. He will be training with a training partner, who is of similar experience. Mark is currently working as an apprentice carpenter, and complains of tightness in his lower back. Respond to the following points:
a) Consider what you should do with Mark before he even enters the gym:
 Identify some general advice you could give Mark with regards to meeting his
goals.  Would you recommend Mark to an Allied Health Professional (AHP) before
commencing work with him?
b) Consider the most appropriate training style for Mark:
 Is it a good idea for Mark to completely ignore cardiovascular training?
 With his listed goals, is resistance training alone going to be the best method
to achieve them?  Suggest a basic circuit training session that Mark could use to keep up his
cardiovascular fitness while still suiting his preferences.
c) With Mark’s goals in mind, create a program that best suits his current experience and time commitment to training. Use the Fit to Learn Program Card template.
Before entering the gym General advice Mark should reduce drinking as this will improve his feeling of wellbeing
AHP recommendation Mark says he has tight
Training style Not ignoring, but working less on cardiovascular training and more on strength training
Resistance training mostly
Basic circuit training session
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
FIT TO LEARN PROGRAM CARD
Name Trainer Date
Mark Oakley Whitney 2021
Goals/Aims - Improve strength
- Not interested in cardio
Contraindications Tightness in his lower back
Session length Exercise Squat
Bike
2 sets of 3 minute bike – 60 second rest Sets EPC Reps 3
2
60 sec 60 sec
202 N/A
8-10 3 minute
%1RM/Weight Rest 70%
N/A
Seated cable rows 3
Leg extensions
2
Suicide runs
3
Lying down head
Lying down rows
3
Hip raises
4
Assisted chin ups
Cardiovascular training
Many Running
Bike exercises
Arms
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60 sec
60 sec
60 sec
30 sec
60 sec
Level/Resistance/Intensity
Moderate intensity
Lite resistance
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103
8
70%
101
20
Bodyweight
N/A 4,8,12 meter
N/A
marks
nods 2 202 30 N/A 90 sec
103
12
70%
202
8
Bodyweight
2
303
8
Bodyweight
method
Time/Distance
Cool down 3 min walk Stretches Calf
Rollouts
Workbook Marking Guide - SISFFIT003 Instruct fitness programs
Exercise Example:
Muscles targeted
Joint action Flexion
Tibialis Anterior Ankle: Dorsi and Plantar
Calf raise Gastrocnemius, Soleus,
Outcome for Case Study 1 ☐ Satisfactory Trainer/Assessor comments
☐ Not satisfactory
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
CASE STUDY 2 Refer to a pre-exercise health screening you have conducted with an individual of the general public (e.g. Case Study 3 of SISFFIT001, SISFFIT006 & SISXCCS001 Workbook). Respond to the following points:
a) Use this information to create an exercise training program that suits the needs
and goals of the individual. Use the Fit to Learn Program Card template. b) From the exercise program created, select five (5) movements to examine further.
Identify the muscles targeted by the movement as well as the joint action the
movement encompasses. c) Write a 300 word justification of your client’s fitness program. Be sure to discuss:
 Exercise selection  Exercise order  Connection to the client’s goals  The importance of rest, EPC, %1RM, Sets  How you, as a trainer, can contribute to the ongoing fitness and health of your
client over the long term  What you would change six (6) months in to your client’s training, to ensure
continued improvements and progressions
d) Plot the progressive overload that will exist for your client in both their
cardiovascular and resistance training, using the table provided. Begin with Week
1 information and show how, over the course of six (6) weeks, you will adapt this
training to ensure the client is continually going to improve their fitness and be
challenged by your program.
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
Name Trainer Date
0-FIT TO LEARN PROGRAM CARD Dylan Waller Oakley Whitney November 2021
Goals/Aims To improve overall strength, cardio, and maintain a good fitness level.
Improve core strength, general strength, and flexibility.
Contraindications N/A
Session length Exercise Squat
90 minutes (3 sessions a week) Sets EPC Reps 3
%1RM/Weight Rest 70%
Flutter Kick
1
202
8-10
N/A
60 sec Once finished, hold legs above ground (keep legs straight, don’t touch ground with legs and don’t go above 45 degrees, from ground) hold for 20 seconds, after 20 seconds move to ½ leg drops. (no rest) After 30 seconds, rest for one minute then continue to next exersize.
30 seconds
101
30 sec
½ leg drops Leg drops but your legs raise to 45 degrees not 90 degrees
1
202
30 sec
N/A
Bench press
3
101
8
N/A
Leg press
Bicep curls
Bike machine
Push ups
6
10
5 minutes (first minute fast pace, next 3 minutes at steady pace, last minute fats pace)
20
30 seconds
20 seconds
1 minute
20 sec
2
101
N/A
2
101
N/A
1
101
N/A
1
101
N/A
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Workbook Marking Guide - SISFFIT003 Instruct fitness programs
Situps
Cardiovascular training
machine, Push ups, and Situps
Cool down
Stretches
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Level/Resistance/Intensity High intensity training Moderate resistance
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1
101
20
N/A
method Flutter kicks, leg drops, Bike
Time/Distance
Core plank for 2x for 30 seconds
Roll mat for arms and legs
Outcome for Case Study 2 ☐ Satisfactory Trainer/Assessor comments
☐ Not satisfactory
