3 User manual portfolio | Handbook Fitnesstrainer A / GLI Release september 2017
Attachment 3.4 – Working documents Fitnesstrainer A
This document is an appendix to Chapter 3 of the Handbook Fitness Trainer Level 3: Manual Portfolio.
This is a working document that belongs to the assignment that must be made for the portfolio based
on the practical internship. Please use this document to prepare the portfolio. You can complete it or
use it as an example. As long as the portfolio you submit meets the requirements, including the
minimum and maximum number of pages given for the assignments. However, please note that the
format of the lesson preparation form must not be deviated from!
In this document you will find a block for each assignment. Always with a heading above it that
identifies the assignment. Consult the portfolio manual for the exact assignment. There you will find
the complete assignment descriptions and further explanation about building your portfolio.
First fill in the information below.
Name student (exam candidate) Denis Dimitrov
Name educational institute Sport & People
Name internship company (Fitness center) Sparta Personal Training
Name supervisor Georgios Chatzimanocis
On the following pages you will find successively:
Assignment 1: Creating a series of lessons (assignment including 4 lesson preparation forms)
Assignment 2: Testing
Assignment 3: Organizing a (mini-)event
Assignment 4: Communication with clients.
Assignment 5: Communication in the team
Assignment 6: Personal training
Assignment 7: Small group training
Assignment 8: Group training
Assignment 9: Own technique
Assignment 10: Intake interview
Good luck with the assignments!
Assesment Portfolio
At the bottom of this document you can see who is responsible for assessing the portfolio.
,NL Actief brancheorganisatie | Postbus 275 | 6710 BG EDE pagina 1 ✆ 085-4869150 | e-mail: |
www.nlactief.nl
3 User manual portfolio | Handbook Fitnesstrainer A / GLI Release september 2017
Assignment 1: Making a series of lessons
Note! You may use a total of 3 pages (A4 format) in Calibri 11 font for part assignment 1, excluding the
4 lesson preparations.
A) Minimal initial situation
My client is a man of 28 years old, 1.75cm tall and weights 85 kilos. He has a BMI of 27.8 and his
body fat percentage is 35%. The customer would like to lose weight (fat mass), gain some strength
and feel fitter/energetic. The customer has struggled a lot with himself for a while, he is very
insecure about his body and would like to change this. The customer has virtually no experience in
the field of cardio / strength training and nutrition, so I will have to explain everything well to the
customer and guide him in order to make the process successful. He is very enthusiastic himself
and is looking forward to lowering his fat percentage, so his motivation is very high! Because I do
not know the customer, there is not yet a good relationship of trust and it is difficult for him to
have an open attitude towards me and to ask questions if he does not know something. The
customer finds it difficult to start with cardio / strength training because the customer has almost
no understanding of this.
B) The introduction programme
Week 1 to 4, Training method: Cardio + Machines + Basic Bodyweight Movements
Training intensity:
F: 2 times a week
I: Warm up: 55% HRmax
Core: Core crunches + Planks to teach body tension
Strength: Chest press/Seated Row/Squats/Bicep curl/Tricep extension
Cardio: Treadmill
Cooling down: 55% Bicycle HRmax.
T: 60 minutes working time.
T: Cardio + Basic exercises
Training content :
Warming up: (5 minutes) increasing from 55% to 60% of the HRmax on the exercise
Bicycle
Core: consisting of 2 core exercises Crunches + Planks
Strength: Consisting of 5 exercises Chest press / Seated Row / Squat / Biceps curls/
Triceps extensions: 2 sets x 20 reps each ( Testing out strength level )
Cardio: Treadmill 20 min
Cooling down: (5 minutes) Bicycle
Objective end 1st week 1 lesson:
Get acquainted with cardio machines, learn how to squat & maintain body tension,
insight into the customer's current load capacity.
, Schedule 1 Schedule 2 Schedule 3 Schedule 4
Warming up Warming up Warming up Warming up
▪ Bike ▪ Bike ▪ Bike ▪ Bike
Core Core Core Core
▪ Plank ▪ Plank ▪ Plank ▪ Plank
▪ Core Crunch ▪ Knee raises ▪ Knee raises ▪ Knee raises
▪ Side plank ▪ Side plank
Strength Strength Strength Strength
▪ Squats ▪ Squats ▪ Squats ▪ Squats
▪ Seated Row ▪ Seated Row ▪ Seated Row ▪ Seated Row
▪ Chest Press ▪ Chest Press ▪ Chest Press ▪ Chest Press
▪ Biceps Curl ▪ Shoulder Press ▪ Lat Pulldown ▪ Leg press
▪ Tricep Extension ▪ Bicep Curl ▪ Shoulder press ▪ Lat Pulldown
▪ Tricep Extension ▪ Bicep Curl ▪ Shoulder press
▪ Tricep Extension ▪ Bicep Curl
▪ Tricep Extension
Cardio Cardio Cardio Cardi
▪ Treadmill ▪ Treadmill ▪ Treadmill ▪ Treadmill
Cooling down Cooling down Cooling down Cooling down
▪ Stretches ▪ Stretches ▪ Stretches ▪ Stretches
Short term objective Short term objective Short term objective Short term objective
………
NL Actief brancheorganisatie | Postbus 275 | 6710 BG EDE pagina 2 ✆ 085-4869150 | e-mail: |
www.nlactief.nl
3 User manual portfolio | Handbook Fitnesstrainer A / GLI Release september 2017
C) Intended end result after five lessons
After 5 training lessons the client will have a basic understanding of how the body moves, much
better technique of the movements, improved cardiovascular capabilities, increase the number of
Reps/ Weight of the strength part of the movement.
Attachment 3.4 – Working documents Fitnesstrainer A
This document is an appendix to Chapter 3 of the Handbook Fitness Trainer Level 3: Manual Portfolio.
This is a working document that belongs to the assignment that must be made for the portfolio based
on the practical internship. Please use this document to prepare the portfolio. You can complete it or
use it as an example. As long as the portfolio you submit meets the requirements, including the
minimum and maximum number of pages given for the assignments. However, please note that the
format of the lesson preparation form must not be deviated from!
In this document you will find a block for each assignment. Always with a heading above it that
identifies the assignment. Consult the portfolio manual for the exact assignment. There you will find
the complete assignment descriptions and further explanation about building your portfolio.
First fill in the information below.
Name student (exam candidate) Denis Dimitrov
Name educational institute Sport & People
Name internship company (Fitness center) Sparta Personal Training
Name supervisor Georgios Chatzimanocis
On the following pages you will find successively:
Assignment 1: Creating a series of lessons (assignment including 4 lesson preparation forms)
Assignment 2: Testing
Assignment 3: Organizing a (mini-)event
Assignment 4: Communication with clients.
Assignment 5: Communication in the team
Assignment 6: Personal training
Assignment 7: Small group training
Assignment 8: Group training
Assignment 9: Own technique
Assignment 10: Intake interview
Good luck with the assignments!
Assesment Portfolio
At the bottom of this document you can see who is responsible for assessing the portfolio.
,NL Actief brancheorganisatie | Postbus 275 | 6710 BG EDE pagina 1 ✆ 085-4869150 | e-mail: |
www.nlactief.nl
3 User manual portfolio | Handbook Fitnesstrainer A / GLI Release september 2017
Assignment 1: Making a series of lessons
Note! You may use a total of 3 pages (A4 format) in Calibri 11 font for part assignment 1, excluding the
4 lesson preparations.
A) Minimal initial situation
My client is a man of 28 years old, 1.75cm tall and weights 85 kilos. He has a BMI of 27.8 and his
body fat percentage is 35%. The customer would like to lose weight (fat mass), gain some strength
and feel fitter/energetic. The customer has struggled a lot with himself for a while, he is very
insecure about his body and would like to change this. The customer has virtually no experience in
the field of cardio / strength training and nutrition, so I will have to explain everything well to the
customer and guide him in order to make the process successful. He is very enthusiastic himself
and is looking forward to lowering his fat percentage, so his motivation is very high! Because I do
not know the customer, there is not yet a good relationship of trust and it is difficult for him to
have an open attitude towards me and to ask questions if he does not know something. The
customer finds it difficult to start with cardio / strength training because the customer has almost
no understanding of this.
B) The introduction programme
Week 1 to 4, Training method: Cardio + Machines + Basic Bodyweight Movements
Training intensity:
F: 2 times a week
I: Warm up: 55% HRmax
Core: Core crunches + Planks to teach body tension
Strength: Chest press/Seated Row/Squats/Bicep curl/Tricep extension
Cardio: Treadmill
Cooling down: 55% Bicycle HRmax.
T: 60 minutes working time.
T: Cardio + Basic exercises
Training content :
Warming up: (5 minutes) increasing from 55% to 60% of the HRmax on the exercise
Bicycle
Core: consisting of 2 core exercises Crunches + Planks
Strength: Consisting of 5 exercises Chest press / Seated Row / Squat / Biceps curls/
Triceps extensions: 2 sets x 20 reps each ( Testing out strength level )
Cardio: Treadmill 20 min
Cooling down: (5 minutes) Bicycle
Objective end 1st week 1 lesson:
Get acquainted with cardio machines, learn how to squat & maintain body tension,
insight into the customer's current load capacity.
, Schedule 1 Schedule 2 Schedule 3 Schedule 4
Warming up Warming up Warming up Warming up
▪ Bike ▪ Bike ▪ Bike ▪ Bike
Core Core Core Core
▪ Plank ▪ Plank ▪ Plank ▪ Plank
▪ Core Crunch ▪ Knee raises ▪ Knee raises ▪ Knee raises
▪ Side plank ▪ Side plank
Strength Strength Strength Strength
▪ Squats ▪ Squats ▪ Squats ▪ Squats
▪ Seated Row ▪ Seated Row ▪ Seated Row ▪ Seated Row
▪ Chest Press ▪ Chest Press ▪ Chest Press ▪ Chest Press
▪ Biceps Curl ▪ Shoulder Press ▪ Lat Pulldown ▪ Leg press
▪ Tricep Extension ▪ Bicep Curl ▪ Shoulder press ▪ Lat Pulldown
▪ Tricep Extension ▪ Bicep Curl ▪ Shoulder press
▪ Tricep Extension ▪ Bicep Curl
▪ Tricep Extension
Cardio Cardio Cardio Cardi
▪ Treadmill ▪ Treadmill ▪ Treadmill ▪ Treadmill
Cooling down Cooling down Cooling down Cooling down
▪ Stretches ▪ Stretches ▪ Stretches ▪ Stretches
Short term objective Short term objective Short term objective Short term objective
………
NL Actief brancheorganisatie | Postbus 275 | 6710 BG EDE pagina 2 ✆ 085-4869150 | e-mail: |
www.nlactief.nl
3 User manual portfolio | Handbook Fitnesstrainer A / GLI Release september 2017
C) Intended end result after five lessons
After 5 training lessons the client will have a basic understanding of how the body moves, much
better technique of the movements, improved cardiovascular capabilities, increase the number of
Reps/ Weight of the strength part of the movement.
