ASSIGNMENT WORKSHEET

STUDENT NAME- NIGEL G VARUGHESE

MDPTE62
STUDENT ID-
 Analyse and Interpret Client’s information
Client’s Name Deepraj
Instructor’s Name Nigel G Varughese
Date 20/09/2023

1. Consider TWO factors, based on your client screening, which may affect them exercising safely.
1.heart problems

2. Identify TWO different types of exercise/physical activity other than gym-based exercise that you
could recommend to your client.
1.Pushups
2.Cycling

3. List TWO benefits of regular exercise/physical activity for your client.

1.Improved strength
2.Improved endurance
3.Increased Flexibility

4. From the client’s assessment results, list TWO areas of strengths and TWO of areas to work on.
Areas of strength Areas to work on
1.Muscular endurance 1. Flexibility

2.curl up 2.Body fat

5. Why do you need to ask the client to complete the informed consent form?

1.It is a process of communication whereby a client is enabled to make an

informed and voluntary decision about starting an exercise program.

2. It also legally shows that the client understands the risks and benefits of
subjecting themselves to an exercise program and that they accept
responsibility for their participation.

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 1

6. List TWO things you need to do to ensure the fitness assessments are performed safely
1.The personal trainer should inform the client of the sensations and feelings to be felt
with each test and make sure the client is comfortable at all times.

2. The tests should be stopped immediately if the client feels uncomfortable or is in pain.

7. List TWO reasons why assessment tests may not always be reliable or valid.
1.Not putting Client at ease during the tests
2.Poorly maintained equipment

8. List TWO actions that could improve the validity and reliability of testing.
1.Chosen equipment should be ergonomically designed and well maintained.
2.Client should be prepared by providing guidelines for consumption of food,
physical activity and sleep, appropriate clothing

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome PASS REFER

Learner’s name Nigel G Varughese Signature Nigel Date 20/09/2023

Assessor’s name Signature Date
IQA’s name Signature Date

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 2

 Provide Motivation and Support worksheet
Learner’s Name Date
Nigel G Varughese 20/09/2023

1. What is the recommended amount of time that adults should spend doing moderate intensity
physical activity per week?
a) 150 minutes b) 120 minutes c) 90 minutes d) 45 minutes
Answer: a) 150 minutes

2. If a friend has brought new trainers with the intention of joining a gym next month, what stage are
they in according to the Stage of Change Model?
d) Pre-
a) Maintenance b) Action c) Preparation
contemplation
Answer: c) Preparation

3. The Social Learning Theory (SLT) considers the unique way in which individuals acquire and maintain
behaviour. It also takes into account which of the following?
d) A person's
b) A person's past c) A person's future
a) A person's current fitness current state of
experiences experiences
mind
Answer: b) A person's past experiences

4. Buying new clothes once reaching a goal weight could be known as?
a) An adherence b) A goal c) A purchase d) An incentive
Answer: d) An incentive

5. When working with a new client, which of the following body languages would generally tell you
they are feeling anxious or nervous?
b) Making eye
c) Arms across their d) Scratching their
a) Looking down at the floor contact with you
chest head
and smiling
Answer: a) Looking down at the floor

6. As a PT, learning a client’s name and some information about them will help form an effective what?
a) Session plan b) Personal c) Programme Card d) Working
relationship relationship
Answer: d) Working relationship

7. How is the best way to deal with a client’s complaint?

a) Be defensive but polite b) Be positive, c) Ask them to write d) Promise them
sensitive and it down you can resolve
polite it
Answer: b) Be positive, sensitive and polite

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 3

8. Which of the following is an example of Intrinsic motivation?
a) We exercise to avoid failure b) We exercise c) We exercise d) We exercise
because we enjoy because we want because we are
it to be the best told to by
someone else
Answer: b) We exercise because we enjoy it

9. A barrier to exercising regularly that your client may have could be?
a) Family commitments b) Not finding an c) Gym is too far d) All of these
exercise/physical away
activity they enjoy
Answer: d) All of these

10. What is the best way to access information and keep up to date within the fitness industry?
a) Watch things on social media b) Subscribe to c) Ask other trainers d) Download an
registered APP on your
organisations phone
Answer: d) Subscribe to registered organisations

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome

PASS REFER
(all answers must be correct to pass)

Learner’s name Nigel G Varughese Signature Nigel Date 20/09/2023

Assessor’s name Signature Date
IQA’s name Signature Date

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 4

Risk assessment - Personal Training Area
Name of the person completing
Nigel G Varughese
the risk assessment
Description of the Personal
Gym
training area
List the equipment in the
Mat, dumbbells, Lat pull down machine, bench, barbell, cable machine
Personal training area
Initial Risk Rating
Who could be (Likelihood x severity)
How could they be The Control measures required to
List the hazards harmed/affected Med
harmed/affected? Low High reduce risk to an acceptable level
? Yello
Green Red
w
Burn High Fire extinguisher
Fire Client and staff

Injury High Equipment checking on the regular bass

Unfit equipment Client and staff
Injury High
Slipping and tripping Client and staff Racking weight after use

Poor lifting technique Client and Staff Injury High Use Proper form and technique

Signature of person completing the risk assessment Nigel G Varughese Date 20/09/2023

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 5

 Promote Health & Safety in a Fitness Environment worksheet
Learner’s Name Date
Nigel G Varughese 20/09/2023

1. List one consideration for each of the following groups when dealing with an emergency:
a) Children
1.Words and concepts clear and familiar to the children should be used
2.Give simple, direct, short and truthful answers to children’s specific questions
3.Calm down the children & give them confidence to recover from situation
b) Older adults
1.Consider mobility restrictions and take the nearest exit route and help elders
reach the safe place
c) Disabled users
1.Emergency Procedure similar to older adults
2.Arrange required modalities to help disabled users reach to safe place
3.Stay Calm and follow standard or set evacuation protocols
2. Why is it important to follow emergency procedures calmly?
Remaining calm helps to provide required help or take appropriate decisions as
per the situation. It helps to handle situation effectively as per Emergency
Procedures laid down
3. List TWO checks you should make daily on the equipment in your environment.
1.Regular check-up of equipment, using a service contractor for routine equipment
inspections, repairs, and maintenance
2.Daily checking of the entire fitness facility, informing floor manager for any
discrepancy noted to take appropriate action
4. List TWO points from the code of conduct relevant to your practice.
1.Maintain professional boundaries, client confidentiality, avoid any conflict of
interest, treat all clients with dignity and respect and show respect for individual
difference and diversity.
2.Stay true to the core values of the profession:
- Achieving the ultimate in human performance
- Keeping the focus on Quality over quantity of training
- Delivering sciences basis training

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome PASS REFER

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323

Learner’s name Nigel G Varughese Signature Nigel Date 20/09/2023
Assessor’s name Signature Date
IQA’s name Signature Date

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323

 Client Nutritional Assessment –
Learner’s Name Date
Nigel G Varughese 20/09/2023

Task 1 – Initial nutritional assessment

You are required to collect a completed food diary from your client. Use the template included in this pack.

Task 2 – Analyse
1. What are the client’s daily energy requirements (based on age, size and gender)?

Determine client daily requirements

The Harris benedict formula

Men: BMR=66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age)

Client – Deepraj
Age 25, height 172cm, weight 79kg

BMR = 66+(13.7x79) +(5x172) -(6.8x26)

= 1831.5 calorie/day
TDEE (lightly active) = 1831.5 x1.375
TDEE = 2518 calories / day

2. Roughly how many calories is your client consuming in an average day?

Roughly, the client is consuming 3,330 kcals a day

3. What do you notice about the client’s dietary patterns (consider location, mood and hunger levels)?

Most of the time client eats outside due to stressed and anxious the in a day two meals are out range.
During his midmorning meal, he is too stressed with the work pressure and eats 2besan piece barfi
for pleasure.

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323

Task 3 – Plan
4. Summarise the main nutritional changes you would suggest to your client to help them achieve their goals.
•Aim to eat three meals and two snacks per day.
•Aim to drink eight glasses of water per day.
• Aim to avoid fast food
•Reduce your sugar intake in tea and coffee.
• Avoid fruit cake, BESAN BARFI
• avoid oils
• Stop eating when you are full, and do not eat if you are not hungry.

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome PASS REFER

Nigel G Varughese Nigel

Learner’s name Signature Date 20/09/2023
Assessor’s name Signature Date
IQA’s name Signature Date

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323
 Food Diary
Client’s Name Deepraj Instructor’s Name Nigel G Varughese
Client’s goals Fat loss
Date 20/09/2023
Age 20 years
weight 79kg
Exercise intensity Lightly active (beginner)
Height 172cm
Male
gender
Meal/ Calorie
Food/Beverage Mood/
Meal Snack Food Group Servings Hunger Level Location Challenges content
& Amount Thoughts
Time

9:00- Tea (2tsp sugar +50ml toned milk)

Breakfast Grains, animal foods Hungry Anxious Home Lack of time00
9:30am +Poha + 2fried eggs 665

310
Sandwiches (butter-2tbsp) + 1 cup of
11:00 -
Snack Coffee (2 tsp Sugar Grains, milk Craving Stressed Office Lack of time
11:30am + 100 ml Milk)

2phulkas + 1cup dry vegetable

+1cup rice+1cup plain dal +2besan Grains, vegetable, dal,
piece barfi pulses, legumes fat, and Relaxed Office 1080
Lunch 2:30-3pm Hungry -----
oils cafeteria

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 11

 1 cup Tea (2 tsp Lack of
Grains, milk product
sugar + 50 ml Fast food availability
Snack 6:30-7pm Oils, animal foods, Craving Anxious
Milk) +1vegetable+bajji or pakora restaurant of healthy 555
legumes fat
(8 nos.) food

Grains,
1 cup rice + 1 cup sambar + ¾ cup
dals/pulses/legumes fat, relaxed 720
Dinner 9:30-10pm chicken curry +1/2 cup ice cream Hungry Home ---------
oil, milk and milk
products

©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 12

Healthy Eating and Nutrition worksheet
Learner’s Name Date
20/09/2023
Nigel G Varughese

1. What is the role of the pancreas?

a) Produce hormones b) Digest c) Break down food d) Produce bile
and digestive fluids carbohydrates
Answer: Produce hormones and digestive fluids

2. What is the role of carbohydrates?

a) Help the body b) Produce energy for c) Help to digest food d) Offer protection to
grow and repair the body the vital organs
Answer: Produce energy for the body

3. What is the role of fats?

a) Offer protection to b) Produce energy for c) Help to digest food d) Help the body
the vital organs the body grow and repair
Answer: Offer protection to the vital organs

4. What is the role of proteins?

a) Offer protection to b) Produce energy for c) Help to digest food d) Help the body
the vital organs the body grow and repair
Answer: Help the body grow and repair

5. Which of the following is a guideline for fluid replacement before exercise?

a) Drink 9-12 ml at b) Drink 5-7 ml at c) Drink 2-4 ml at d) Drink 5-7 ml at
least 4 hours least 2 hours least 2 hours least 4 hours
before exercise before exercise before exercise before exercise
Answer: Drink 5-7 ml at least 4 hours before exercise

6. What is body composition?

a) The percentages of b) The percentages of c) The percentages of d) The percentages of
fat, in human fat, bone and muscle in human fat and muscle in
bodies. muscle in human bodies. human bodies.
bodies.
Answer: The percentages of fat, bone and muscle in human bodies.

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7. Select THREE of the following supplements.
Creatine Caffeine Post-exercise carbohydrate ingestion
Protein supplementation Sodium bicarbonate ß-alanine
Glutamine Carnitine Arginine
Taking an evidence-based approach, list the pros and cons related to the use of the three
supplements you have chosen on the following table.

Supplement chosen Pros Cons

1. Caffeine Stimulating the Central Not for people who have
Nervous anxiety and acidity
system, makes one alert, Problems
inhibits
sleepiness
2. Creatine Enhancing performance, Not for people who have pre-
power existing
kidney malfunction
booster
3. Post-Exercise Carbohydrate Immediate energy and Not for people with diabetes,
ingestion Glycogen high blood
replenishment Sugar

8. Which of the following could be a sign or symptom that your client has an eating disorder?
a) They have recently b) They are c) They are keeping a d) They become
lost some weight interested in the food diary defensive when
content of foods asked about their
such as calories food consumption
Answer: They become defensive when asked about their food consumption

9. What do the terms ‘kJ’ and ‘kcal’ mean?

a) Protein b) Carbohydrates c) Calories d) Fats
Answer: Calories

10. How many calories does an average female need on a daily basis?
a) 2,000 b) 2,500 c) 1,500 d) 2,800
Answer: 2,000

11. How many calories does an average male need on a daily basis?

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 14
a) 2,000 b) 2,500 c) 1,500 d) 2,800
Answer: 2,500

12. When might you refer your client to a GP or nutritional professional?

a) They have type 1 b) They are extremely c) They have a range d) All of these
diabetes overweight of food allergies
Answer: All of these

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome

PASS REFER
(all answers must be correct to pass)
20/09/2023
Learner’s name Nigel G Varughese Signature Nigel Date
Assessor’s name Signature Date
IQA’s name Signature Date

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 15
Special Populations worksheet
Learner’s name Date
Nigel G Varughese 20/09/2023

1. What are your boundaries when working with special populations in a normal exercise
setting (assuming you do not hold specific qualifications for this group)?
a) PTs should inform b) PTs should inform c) PTs do not need to d) PTs should inform
clients that they do clients that they do inform clients that clients that they do
not have the not have the they do not have not have the
specialised specialised the specialised specialised
qualification for qualification for qualification for qualification for
special special populations special special
populations, and so only possess populations, and populations, and
continue to work basic knowledge can continue to should refuse to
with them without regarding work with the work with them
making changes recommended client
guidelines, and
allow the client to
make an informed
decision

Answer: b) PTs should inform clients that they do not have the specialised qualification for
special populations so only possess basic knowledge regarding recommended guidelines, and
allow the client to make an informed decision

2. What is meant by an asymptomatic special population client?

a) The client is b) The client is c) The client has a d) The client is
showing no sign, showing signs and diagnosed showing signs of a
symptoms or symptoms of a condition or illness serious health
diagnoses of a condition or illness condition
condition or illness
Answer: a) The client is showing no sign, symptoms or diagnoses of a condition or illness

3. What of the following is a true statement for a Personal Trainer who does not hold full
qualifications for working with specific population groups?
a) The PT is NOT b) The PT is qualified c) The PT is NOT d) The PT should
qualified to work to plan a qualified to plan a never offer
with this client on progressive, long- progressive, long- adaptations for

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 16
 a one-off occasion term special term special special populations
populations populations
physical activity physical activity
programme programme
Answer: c) The PT is NOT qualified to plan a progressive, long-term special populations physical
activity programme

4. Answer TRUE or FALSE to the following statement.

All PT insurance policies will cover you to work with special
a) TRUE b) FALSE
populations
Answer: b) false

5. Answer TRUE or FALSE to the following statement.

The PT should give the client the choice to stay in the session and a) TRUE b) FALSE
follow the basic recommended guidelines and/or seek further
guidance from an appropriate special populations qualified PT if they
are not trained in these specific areas
Answer: a) true

Antenatal and postnatal women

6. The hormone Relaxin can impact exercise for a pregnant client because?
a) It loosens b) It tightens c) It tightens d) It loosens and relaxes
muscles, joints muscles, joints muscles, joints muscles, joints and
and tendons and and ligaments and ligaments ligaments and can
can affect and can improve and can affect affect stability in the
strength stability in the stability in the joints
joints joints
Answer: d) It loosens and relaxes muscles, joints and ligaments and can affect stability in the
joints

7. With regards to Supine Hypotensive Syndrome, what are the guidelines for pregnant
women?
a) Avoid exercising b) Avoid exercising c) Avoid exercising d) Avoid exercising in
in prone in the in supine in the in supine in the side lying in the
first trimester first trimester second trimester second trimester
Answer: c) Avoid exercising in supine in the second trimester

8. What are the guidelines for returning to exercise postnatally for clients who had a non-
complicated natural vaginal delivery?
a. Return 6 weeks b. Return 10 weeks c. Return 3 weeks d. Return 12 weeks

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 17
 postnatally as postnatally as postnatally as postnatally as long as
long as no long as no long as no no excessive bleeding
excessive excessive excessive or complications
bleeding or bleeding or bleeding or
complications complications complications
Answer: a) Return 6 weeks postnatally as long as no excessive bleeding or complications

9. What is Linea Alba separation?

a) A gap in the b) A gap between c) A gap between d) A gap in the
sacrum of more the rectus the rectus Transversus
than two fingers abdominals of abdominals of abdominis of more
more than four more than two than two fingers
fingers fingers

Answer: c) A gap between the rectus abdominals of more than two fingers

10. Which exercise should be avoided in clients postnatally for the first 3 months?
a) Forward b) Forward flexion c) Lateral extension d) Hip adduction that
extension of the of the spine that of the abdominals encourages the
spine that encourages the that encourages abdomen to dome
encourages the abdomen to the abdomen to
abdomen to dome dome
dome
Answer: b) Forward flexion of the spine that encourages the abdomen to dome

Older adults

11. Answer TRUE or FALSE to the following statement.

An older adult’s fitness levels and outward appearance may not be a) TRUE b) FALSE
true indicators of their fitness ability
Answer: a) true

12. Answer TRUE or FALSE to the following statement.

An older adult will have a loss of balance and coordination unless a) TRUE b) FALSE
they train them regularly
Answer: a) true

13. Answer TRUE or FALSE to the following statement.

When working with an older adult client, you should decrease the a) TRUE b) FALSE
amount of time spent warming up

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 18
Answer: b) false

14. Answer TRUE or FALSE to the following statement.

When working with an older adult client you should only programme a) TRUE b) FALSE
for CV training
Answer: b) false

Disabled clients
15. Answer TRUE or FALSE to the following statement.
A barrier to a disabled client attending regular exercise and physical a) TRUE b) FALSE
activity could be lack of suitable equipment in the facility
Answer: a) true

16. Benefits of exercise to most disabled clients include which of the following?
a) Reduced risk of b) Improved sense of c) Reduced risk of d) All of these
coronary heart well being other
disease complications such
as diabetes
Answer: d) all of these

17. Answer TRUE or FALSE to the following statement.

Service providers must make ‘reasonable adjustments’ to their a) TRUE b) FALSE
facilities and services so that they are accessible to disabled people
Answer: a) true

Young people

18. Answer TRUE or FALSE to the following statement.

Instructors must not work with children under the age of 14 unless a) TRUE b) FALSE
they hold the relevant ‘working with children’ qualification
Answer: a) true

19. Answer TRUE or FALSE to the following statement.

It is advisable for 15year old clients to regularly be performing 1 Rep
a) TRUE b) FALSE
Max
Answer: b) false

20. Answer TRUE or FALSE to the following statement.

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 19
Due to ongoing bone growth in a 14year old client it is advisable to a) TRUE b) FALSE
include heavy resistance in the programme
Answer: b) false

21. Why might a gym environment not be suitable for young people?
a) Only a range of b) A young person c) Equipment is made d) All of these
heavy weights are may not be able to for adult size
available behave bodies
appropriately in
the gym
Answer: c) equipment is made for adult size bodies

22. Answer TRUE or FALSE to the following statement.

When working with young people you must always use a specific
a) TRUE b) FALSE
PAR-Q
Answer: a) true

23. What is meant by the term in loco parentis?

a) The parent must b) In the place of a c) In the place of a d) In the place of a
stay with the parent, the PT parent, the PT parent, the PT
young person at all accepts the accepts the legal accepts the
times when using responsibility of responsibility to responsibility of
the gym ensuring the young take on some of ensuring the young
person gets the the functions and person gets home
most out of their responsibilities of a safely
workout parent
Answer: b) In the place of a parent, the PT accepts the responsibility of ensuring the young
person gets the most out of their workout

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome PASS REFER

_____________________________________________________________________________________________________________________
__________________________________________________________________
©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 20
 (all answers must be correct to pass)

20/09/2023
Learner’s name Nigel G Varughese Signature Nigel Date
Assessor’s name Signature Date
IQA’s name Signature Date

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 21
Principles of Exercise worksheet
Learner’s Name Date
Nigel G Varughese 20/09/2023

1. What is the Central Nervous System made of?

a) the spine and the b) the brain and c) the brain and d) the spinal cord and
spinal cord hormones spinal cord the pelvis
Answer: c) the brain and spinal cord

2. What does the somatic system play a vital role in?

a) initiating and b) initiating and c) initiating and d) initiating and
controlling the controlling the controlling the controlling
heart movements of the blood flow breathing
body
Answer: b) initiating and controlling the movements of the body

3. The somatic and autonomic nervous systems are both part of what system?
a) the peripheral b) the central c) the digestive d) the Integumentary
nervous system nervous system system system
Answer: a) the peripheral nervous system

4. A neuromuscular adaptation associated with strength training is

a) an increased b) an increased c) an increase in d) an increase in
number of nerve coordination of muscle length reflexes
endings nerve signalling
Answer: b) an increased coordination of nerve signalling

5. What is Hypertrophy?
a) decrease in b) an increase in c) a decrease in the d) an increase in
flexibility tendon strength size of muscle cells growth of muscle cell
Answer: d) An increase in growth of muscle cell.

6. The biomechanical term for touching your toes is known as what movement of the spine?
a) flexion b) extension c) lateral flexion d) adduction
Answer: a) flexion

7. The biomechanical term for straighten the leg is known as what movement of the knee?
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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 22
a) flexion b) extension c) lateral flexion d) adduction
Answer: b) extension

8. The elbow joint in a bicep curl exercise is what kind of lever?

a) 1st class lever b) 2nd class lever c) 3rd class lever d) 4th class lever
Answer: c) 3rd class lever
9. What does dynamic stretching involve?
d) holding and
a) bouncing b) holding and c) movement and
lengthen the
movements muscular effort muscular effort
muscle
Answer: c) movement and muscular effort

10. An exercise that can improve posture could be what?

a) the plank b) isometric rows c) glute bridges d) all of these
Answer: d) all of these

11. The function of the heart’s valves is to what?

a) improve blood b) prevent the c) prevent blood d) improve blood
flowing back backward flow of flowing through flow through the
through the heart blood the arteries veins
Answer: b) prevent the backward flow of blood

12. The Valsalva manoeuvre is a particular way of doing what?

a) lifting light weights b) breathing that c) breathing that d) training legs
increases blood increases pressure
flow in the chest
Answer: c) breathing that increases pressure in the chest

13. What is a short term effect of exercise on blood pressure?

a) increased blood b) decreased blood c) decrease in cardiac d) decrease in stroke
pressure pressure output volume
Answer: a) Increased blood pressure

14. An example of the effects that exercise has on the bones includes what?
a) increase in b) decrease in c) decrease in bone d) increase in bone
ligament length synovial fluid density density
Answer: d) Increase in bone density

15. What is an example of non-weight bearing exercises?

a) swimming b) running c) skipping d) jumping
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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 23
 Answer: a) swimming

16. What does DOMS stand for?

a) Delayed Onset b) Delayed Onset c) Delayed Onset d) Delayed Omittance
Major Soreness Muscle Soreness Movement Muscle Stretching
Stretching
Answer: b) Delayed Onset Muscle Soreness

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome

PASS REFER
(all answers must be correct to pass)

20/09/2023
Learner’s name Nigel G Varughese Signature Nigel Date
Assessor’s name Signature Date
IQA’s name Signature Date

Gym Instructor programme card no: - 1

Learner’s Name Date

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©PD:Approval 2018 Diploma in Personal Training Learner Assessment Pack 38v1.6/0323 24
Nigel G Varughese 20/09/2023

Client’s Weight, PARQ Two fitness goal Location Training level

Name height, age TEST

Paul 79kg ,172cm Cleared 1. Muscle hypotrophy gym Beginner

Ponnachan , 26yr 2. Fat loss

Warm up
Cardiovascular Machine (CV1) Mode & Level Duration Notes
Jumping jack Low 2-3 min Maintain proper posture

Mobility drills Sets reps

Shoulder rotation 1 8-10
Leg swing 1 8-10
Wind mill 1 8-10
Spider lunges 1 8-10
Squat to stand 1 8-10
Main CV Workout
Cardiovascular Machine (CV2) Mode & Level Duration Notes
Treadmill Beginner (50- 10-15min Use safety clip on the
60%) treadmill and hold the side
handle tightly

Resistance Workout
Exercises Technique Sets Reps
1.squats 2 65kg*6
2.lunges 2 20kg*5

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3.leg curl Drop set 1 50kg*6,40kg*6,30kg*6,
20kg*6
4.pully push down 2 30kg*6
5.decline DB press 2 20kg*6
6.lat pull down wide grip Pyramid 2 20kg*8,30kg*6,40kg*6,50kg*5
7.bicep curl 2 20kg*6
8.calf raise 2 70kg*6
Core Stability Exercises
Exercises Sets Reps Equipment
Plank 1-2 20sec Mat
Crunches 1-2 15 Mat

Cool down
Cardiovascular Machine (CV3) Mode & Level Duration
Cycle Low 5min
Exercise & Stretches Equipment Duration/Sets/reps Notes
(Dynamic/Static)
Isolation Stretch for Upper mat 30sec/1-2 Hold at mild discomfort
Trapezius
Anterior fascia mat 30sec/1-2
Posterior fascia mat 30sec/1-2
Lateral fascia mat 30sec/1-2

Equipment available-mat, dumbbells, Lat pull down machine, bench, barbell, cycle, treadmill

Additional Comments—maintain neutral spine, firm grip

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 Gym Instructor programme card no: - 2
Learner’s Name Date
Nigel G Varughese 20/09/2023

Client’s Name Weight, height, PARQ TEST Two fitness Location Training
age goal level
Jafer A 79kg,172cm,26yr Cleared Fat loss Home gym Beginner
Muscle
hypotrophy

Warm up
Cardiovascular Machine (CV1) Mode & Level Duration Notes
Jumping jack beginner 2-3min Maintain
proper
posture

Warm up Exercises & Stretches Sets reps

(Dynamic/Static)
Shoulder Rotations 1 8-10
Wrist rotations 1 8-10
Neck rotations 1 8-10
Leg swings 1 8-10
Ankle rotations 1 8-10
Main CV Workout
Cardiovascular Machine (CV2) Mode & Level Duration Notes
Burpees Beginner 10*3
Mountain Climbers Beginner 50*3 Maintain
posture,
Skip rope Beginner 3min

Resistance Workout

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 Exercises Technique set Reps
1.jump squats Tri set 2 15
2.lunges Tri set 2 15
3.step up Tri set 2 15
4.push up 2 15
5.biceps curl 2 10
6.overhead press 2 10
7. Straight arm Pull down Super set 2 10
8.dumbbels bend over Super set 2 10
Core Stability Exercises
Exercises Sets Reps Equipment
Planks 2 1min Mat
Crunches 2 15 Mat

Cool down
Cardiovascular Machine (CV3) Mode & Level Duration
Easy pace walk Low 5min
Exercise & Stretches (Dynamic/Static) Equipment Duration/Sets/reps Notes
Isolation Stretch for Upper Trapezius Mat 30sec/1-2 Hold at mild
discomfort
Anterior fascia Mat 30sec/1-2
Posterior fascia Mat 30sec/1-2
Lateral fascia mat 30sec/1-2

Equipment Available:- dumbbells, mat, resistance band ,

Additional Comments:- maintain neutral spine , breathing properly ,firm grip

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 Gym Instructor programme card no:- 3
Learner’s Name Date
Nigel G Varughese 20/09/2023

Client’s Name Weight, height, PARQ test Location Two fitness Training level
age goal
Binshad 79kg,172cm,26yr Cleared park Fat loss Beginners
Muscle
hypotrophy

Warm up
Cardiovascular Machine (CV1) Mode & Level Duration Notes
Spot marching low 1-2 min Maintain
proper
posture

Warm up Exercises & Stretches sets reps

(Dynamic/Static)
Shoulder rotation 1 10
Leg swing 1 10
Wind mill 1 10
Neck rotation 1 10
Spider lunges 1 10
Main CV Workout
Cardiovascular Machine (CV2) Mode & Level Duration Notes
Jogging beginner 15-20min Jog on your
forefoot

Resistance Workout
Exercises Technique sets reps
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1.sqauts Tri set 2 15
2.lunges Tri set 2 15
3.step up Tri set 2 15
4.push ups Super set 2 15
5.pull ups Super set 2 15
6.overhead press 2 15
7.lateral raise 2 15
8.biceps curl 2 15
Core Stability Exercises
Exercises Sets Reps Equipment
Plank 1 30sec mat
Crunches 1 15 mat

Cool down
Cardiovascular Machine (CV3) Mode & Level Duration
Easy pace walk low 5min
Exercise & Stretches (Dynamic/Static) Equipment Duration/Sets/reps Notes
Isolation stretch for upper trapezius Mat 30sec,1-2 Hold at mild
discomfort
Anterior fascia Mat 30sec,1-2
Posterior fascia Mat 30sec,1-2
Lateral fascia Mat 30sec,1-2

Equipment Available:- mat, resistance band ,

Additional Comments:-grip firmly and maintain posture

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Assessor feedback
Criteria No Assessor Feedback

PASS/REFER (100% criteria must be met to pass) 99/99

Learner’s Name Nigel G Varughese Signature Nigel Date 20/09/2023

Assessor’s Name Signature Date

IQA’s name Signature Date

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 6-Week progression plan

Client name – Aleena Thomas

Age –26 year
Location – gym
Training level – beginner
PARQ- cleared Date – 30/09/2023
Week -1,2

Monday & Thursday (Full Body Workout)

Warm up
1.spot marching 1-2 min

Note- maintain proper posture

Warm up Exercises & Stretches (Dynamic/Static)

1.shoulder rotation 1 set 10-8 reps

2.wind mill 1set 10-8 reps

3.neck rotation 1set 10-8 reps

4.leg swing 1set 10-8 reps

5.spider lunges 1set 10-8 reps

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Main CV Workout
1.jogging 10min beginner (50%-60%) MHR

Note- jog on your forefoot

Resistance Workout
RPE: 4-5

Exercise set reps

1.squats 2set 65kg*15

2.lunges 2set 20kg*15

3.leg curl 1set 40kg*10

4.pully push down 1 set drop set 40kg*15,30kg*15,20kg*15,15kg*15

5.decline DB press 2set 10kg*15

6.lat pull down 1 set Pyramid 20kg*15,25kg*12,30kg*10

7.bicep curl 1set 20kg*15

8.calf raise 2set 60kg*15

Note-

-Maintain neutral spine throughout the set.

- Hold the neck steady

- Grip the resistance firmly;

Core Stability Exercises

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1.plank 1set 30sec

2.crunches 1set 15reps

Cool down
1.Easy pace walk low 5min

Exercise & Stretches (Dynamic/Static)

1.isolation stretch for upper trapezius 1set 30sec

2.anterior fascia 1set 30sec

3.posterior fascia 1set 30 sec

4.lateral fascia 1set 30sec

Week- 3,4

Monday (UB) & Thursday (LB)

Warm up
1.jumping jack 1-2 min

Note- maintain proper posture

Warm up Exercises & Stretches (Dynamic/Static)

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Exercise set reps

1.neck rotation 1 8-10

2.leg swing 1 8-10

3.shoulder rotation 1 8-10

4.wind mill 1 8-10

5.spider lunges 1 8-10

Main CV Workout
1.treadmill 15min moderate (60%-70%) MHR

Note- Use safety clip on the treadmill

-Co-ordinated upper and lower body movement on the treadmill

Resistance Workout

Monday: upper body

RPE: 7-10

Exercise set reps

1.Deadlift 2 80kg*6 reps

2. Low cable rows 2 60lbs*6

3.Narrow Grip Lat Pulldown 2 70lbs*6

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4. Wide Lat pulldown 1pryamid 70lbs*10, 80lbs*8, 90lbs*5

5.Decline D/b press 3 45lbs*8

6.Incline D/b press 3 35lbs *5

7.B/B Push press 3 65lbs *5

8.Cable pushdown 1 drop set 50lbs*5, 40lbs*5, 30lbs*5

Note-

- Maintain neutral spine throughout the set.

- Hold the neck steady

- Grip the resistance firmly; no slacking.

Thursday: lower body

RPE: 7-10
Exercise set reps

Squats 2 75kg*6

2 Front squats 2 50kg*5

3 Step ups 2 30kg*8

4 Unilateral leg press Pyramid 1 90lbs*15, 135lbs*10,180lbs*8, 220lbs*7

5 Standing calf raises 3 140lbs*6

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6 Seated calf raises 3 125lbs*6

7 Seated leg curl Drop set 1 100lbs*6, 90lbs*6,80lbs*6, 70lbs*6,60lbs*6

8 Toe raises 3 20lbs*8

Note-Maintain neutral spine throughout the set.

- Hold the neck steady

- Grip the resistance firmly; no slacking.

Core Stability Exercises

1.plank 2-3set 30 sec

2.crunches 2-3set 10-12reps (weight increase)

Cool down
1.Easy pace walk low 5min

Exercise & Stretches (Dynamic/Static)

1.isolation stretch for upper trapezius 1set 30sec

2.anterior fascia 1set 30sec

3.posterior fascia 1set 30 sec

4.lateral fascia 1set 30sec

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 Week 5 & 6

Monday (UB) & Thursday (LB)

Warm up
1.cycle 2-3 min

Note- maintain posture

Warm up Exercises & Stretches (Dynamic/Static)

Exercise set reps

1.neck rotation 1 8-10

2.leg swing 1 8-10

3.shoulder rotation 1 8-10

4.wind mill 1 8-10

5.spider lunges 1 8-10

Main CV Workout
1.treadmill 10min MHR (70%-80%)

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2.elliptical machine 10min MHR (70%-80%)

Note-

-Use safety clip on the treadmill

- No rest while changing cardio equipment

Resistance training:

RPE:7-10

Monday: upper body

Exercise set reps

1.Deadlift 3 90kg*6 reps

2. Low cable rows 3 70lbs*6

3. Narrow Grip Lat Pulldown 3 80lbs*6

4. Wide Lat pulldown 2 forced reps 95lbs*5

5. Decline D/b press 3 50lbs*9

6. Incline D/b press 3 30Lbs*8

7. B/B Push press 3 75lbs*8

8. Cable pushdown 2drop set 50lbs*5,40lbs*5,30lbs*5,20lbs*

Note-

-Maintain neutral spine throughout the set.

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- Hold the neck steady

- Grip the resistance firmly; no slacking.

Thursday: lower body

RPE: 7-10

Exercise set reps

1.Squats 3 85kg*6

2.Front squats 3 60kg*5

3. Step ups 3 40kg*5

4.Unilateral leg press Pyramid 1 90lbs*15, 135lbs*10,180lbs*7, 220lbs*4

5. Standing calf raises Tri set 2 110lbs*6

6.Seated calf raises tri set 2 105lbs*6

7. Seated leg curl tri set 2 110lbs*6

8. Toe raises 3 20lbs*8

Note-

- Maintain neutral spine throughout the set.

- Hold the neck steady

- Grip the resistance firmly; no slacking.

Core Stability Exercises

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1.plank 3set 45 sec

2.crunches 3set 8-10reps increase weight

Cool down
1.Easy pace walk low 5min

Exercise & Stretches (Dynamic/Static)

1.isolation stretch for upper trapezius 1set 30sec

2.anterior fascia 1set 30sec

3.posterior fascia 1set 30 sec

4.lateral fascia 1set 30sec

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 Post 6 weeks

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Reassessment & Report of fitness tests of Mr. shreet Bhatnagar,26yrs:

Test Your results Category Post 6weeksresult Category

Digital Blood Pressure 100/80 Normal 100/80 Normal

Anthropometrics:1. BMI 25 obese 23.5 overweight

2. Waist Circumference 36 High Risk 32.5 Low risk

3. Waist to Hip Ratio 0.97 High Risk 0.92 Low risk

Body Composition: BIA 33% Obese 30% Obese

Bio-electrical Impedance

analysis

Cardiovascular Fitness:

3minute step test 100 bpm Average 89 bpm Good

Muscular Endurance:

1. Press ups/Push ups 9 Needs improvement 15 fair

2. Curl Ups 5 Needs improvement 13 fair

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Flexibility:

1.Quadriceps L:P; R:P L:P; R:P

2.Hamstrings L:F; R:F L:P; R:P

3. Hip Flexor L:P; R:P L:P; R:P

Posture alignment - -

observation

report

1.Client has improved his BMI, Waist circumference and WHR.

2.Client has dropped good amount of body fat. He is feeling very good about

himself and is energetic through the day.

3. CV test: Recovery heart rate has significantly improved.

4.The performance in push-ups and curl-ups have doubled.

5.Hamstring Test is also pass.

Goals, Motivation and Preferences:

The measuring tape helped show inch loss; so client was very happy.

Tracking and monitoring progress was done by videos and photos.

Future course of action:

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The client has improved a lot in push up and curl up test but still needs to improve.

Client should stick to nutrition plan to reach fat loss goals.

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6-week Review Form
Learner’s name Client’s name Date
Nigel G Varughese Nigel 30/09/2023
1. How do you feel you worked towards the client’s aims and goals over the 6-week period?
Client’s preference in training in a group was kept in mind. The increase in
intensity, strength & endurance was gradual since he was a beginner. Progressive
overload approach was taken.
Keeping him above the comfort zone was a great motivator.

2. What fitness assessments could you do to monitor the improvement of your client over the
6-weeks?
Blood pressure assessment
BMI, Waist Circumference, WHR tests

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 Fat percentage was determined using the BIA machine
3-minute step test for CV Fitness/Endurance
Curl up and Press up tests for muscular endurance
Flexibility for Quadriceps, hamstrings and hip flexors

3. Feedback from the client regarding the full 6-weeks.

Working out with you was fun and full of challenge. Your instructions were clear and crisp.
My strength has improved and so has the suppleness in my body. I am looking forward
to the next 6 weeks and a lot more progress. Thanks!

4. Give a summary of the main changes you made over the 6 weeks.
1.The principle of progressive overload was applied in areas of endurance and
strength.
2.The target heart rate kept increasing as intensity increased; RPE was used to
monitor effort.
3.In weight training, the poundage, repetitions and sets were worked upon
diligently.
4.The exercises and lifts were kept the same to ensure adaptation to the
movement.

5. What key lessons have you learnt that you can use for improving your personal training?
I enjoy interacting with people and making a difference in their lives. My key areas of
strength are commitment, dedication and passion towards my work. For a wider reach, a
social media presence is necessary and I intend to get active on it very soon. Taking
lessons on body language and public speaking are goals I want to accomplish in the next

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 6 months.

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

Result – Assessor to select final outcome PASS REFER

Learner’s name Nigel G Varughese Signature Nigel Date 30/09/2023

Assessor’s name Signature Date
IQA’s name Signature Date

Business Plan
You are required to complete all sections of the business plan, and will be marked using the Business
Plan marking checklist.

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Part One: The elements of your business
1. Business name (or potential name).
Unit 45 Fitness

2. Business summary: What do you plan to offer? Are you offering bundles etc?
Unit 45 Fitness promises to address the fitness needs of its patrons and members. Sure to
deliver
tangible and aggressive results in the shortest period of time, it is also to a fun place to be in
with options of
group activities.
Gym membership, personal training, nutrition counselling, massage.
No bundles offered.
3. What is your unique selling point? What are you offering others are not?
Our USP: A vibe like no other place, have personal attention of trainers even when you don’t
take personal training.
To provide fitness solutions using the latest and scientifically designed equipment and exercise
routines at
affordable prices.

4. Identify a typical customer you are aiming your services at.

Men, women in the age group of 16-75 years.

5. What premises do you have or plan to use/rent?

Rented a 2nd and 3rd Floor of Total 15000sq Feet

6. Will you require transport? If yes, do you need to buy a vehicle?

Yes I need a transport but I already have bike.

7. What insurance requirements do you need to consider? Ie personal, equipment, facilities

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 Fire Insurance
Employee health insurance
3rd party liability insurance.

8. Are you going to employing other staff?

If yes what is the arrangement ie freelance, they hire the space or employed by you
No. All the staff will be on payroll.

Part Two: Competitor research

Consider those offering the same or similar services in your area, research at least THREE competitors
and fill in the details in the table below.
Name and location of Vijo Fitness
business 1
Size of the business Large sized
Small, medium, Large
Services they offer All service

Pricing structure 60,000 INR yearly

Strengths compared to Impressive hip crowd

yours

Weaknesses compared They don’t have well trained trainers.

to yours

Name and location of Highness Fitness Centre

business 2

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 Size of the business Small
Small, medium, Large
Services they offer Personal training in cardio

Pricing structure 25,000 INR yearly

Strengths compared to Privacy, up market feel, women oriented place

yours

Weaknesses compared Too small, not much equipment

to yours

Name and location of Global Fitness Centre

business 3
Size of the business Large
Small, medium, Large
Services they offer Personal training & group classes

Pricing structure 40,000 INR

Strengths compared to Comprehensive facility

yours

Weaknesses compared Uncertified trainer, Bad reputation around trainers

to yours

After doing some market research, are there other people offering the same service in your
area? What are you doing that is different?
There are 3 other facilities offering similar services.
S k team stands head and shoulders above the others:
1. Certified trainers and nutrition providers, professionally trained in etiquette and grooming
2. Friendly helpful staff.
3. Scientifically designed result- oriented workout plans
4. Professional services for housekeeping and hygiene

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Part Three: Marketing strategy
Consider at least THREE methods of marketing.

Why have you chosen this marketing How much will it

What are you going to do?
method? cost?
1.Digital Marketing It is the need of the hour, most 12-15 lakhs per
suitable and annum
is cost effective

2. Cross promotions Mutually beneficial 5 lakhs per annum

3. Approaching institutions like junior Catching the right audience at the 2-5 lakhs
college appropriate place

TOTAL COST

Part Four: Estimated business costs/expenditure

Item Estimated monthly cost
New equipment 1,00,000
Rent 1,50,000
Utilities Gas, electricity and oil 1,00,000
Marketing 2,00,000
All personal and property insurances 1,00,000
Uniform and clothing 50,000
Phone 12,000
Internet and other IT services 12,000
Professional memberships 25,000
Staff costs 2,60,000
TOTAL MONTHLY COST 9,09,000

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Part Five: Estimated business income
Item/Service Estimated monthly income
Gym membership 4,00,000
Personal training 3,00,000
Nutrition Counselling 2,00,000
Massage 3,00,000
TOTAL MONTHLY INCOME 12,00,000

Personal Development Plan (PDP): Notes for the learner

A PDP enables you to identify key areas of learning and development activities that will enable you to
either acquire new or develop existing skills for the following purposes:
 enhance performance in your current role
 address anticipated changes in your current role
 address career aspirations towards a future role
Key to terminology used in template
1. Development Objectives are objectives that you have identified to enable you to meet your learning
and development needs.
2. Priority identifies whether your development objective is:
 critical to your current role
 beneficial but non-critical to your current role
 critical to your progressing into a future role
 beneficial but non-critical to progressing into a future role
3. Activities can constitute any learning or development activity that will enable you to achieve your
development objectives e.g. formal training, on-the-job training, work-shadowing another colleague
etc.
4. Support/Resources describe what you need to help you achieve your development objectives.
Typically this would involve support from your manager or colleague to enable you to undertake a
learning or development activity such as allowing you time away from your role or funding.
5. Target dates state when you intend to achieve your development objectives. Data in these columns
is particularly useful when you review your PDP as it will enable you to identify any factors that may
have prevented you from achieving your development objectives on the target date and build in
contingencies to prevent this from occurring in the future.
6. Review date states when you will review progress on your PDP.

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Personal Development Plan (PDP)Learner’s Name Date
Nigel G Varughese 30/09/2023

Objectives: What areas do I need to focus on developing Priority What do I need to undertake What support/resources do I need Target date
to improve my professional practice to achieve my objectives? to achieve my objectives? for achieving
my
objectives
Review professional practice on regular basis Beneficia Take feedback from peers and Support from manager One in 6
l to superiors; take inputs from months
current the client
practice
Keep up to date with development in health and fitness Critical Formal training in new skills Apply for funding or scholarships one to two
industry to future attend seminars and work times a year
practice shop; be open on the job
training
Consider career goals Critical Observe another colleagues Consider internship Once in a
to work; explore option other year
current than current
and
future
practice
Review Date:

Assessor feedback – Assessor to complete

Criteria No Assessor Feedback

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Result – Assessor to select final outcome PASS REFER
Learner’s name Nigel G Varughese Signature Nigel Date 30/09/2023
Assessor’s name Signature Date
IQA’s name Signature Date

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