Fitness Programmes and Exercise Sessions

What Fitness Programmes and Exercise Sessions covers

Fitness Programmes and Exercise Sessions is assessed in Unit AS 1, Fitness and Training for Sport, which is internally assessed and externally moderated. It covers Assessing a client and designing a programme, heart rate training zones and the Karvonen method, resistance loads, work to recovery ratios and the Borg scale, planning and leading circuits, exercise to music and spinning, Instructing, motivating and observing participants and evaluating a session or programme.

The 6 subtopics

Each one has its own page.

• Assessing a client and designing a programmeAge, training history, activity level, medical background, likes and aims, specificity and progressive overload, justifying methods, the PAR-Q, home programmes, programme length and rest days.Open →
• Heart rate training zones and the Karvonen methodEstimating maximum heart rate, aerobic and anaerobic zones, heart rate reserve, worked Karvonen and percentage calculations, monitoring heart rate, energy zones and the effect of heat.Open →
• Resistance loads, work to recovery ratios and the Borg scaleRepetition maximum, sets and reps for strength, size and endurance, worked 1RM loads, progressive resistive exercise, work to recovery ratios and the Borg scale of perceived exertion.Open →
• Planning and leading circuits, exercise to music and spinningSession plans and goals, safety checks, organising circuits for mixed abilities, exercise to music and tempo, setting up and running a spinning class, time management and emergency procedures.Open →
• Instructing, motivating and observing participantsVerbal and non-verbal communication, demonstration, physical guidance, teaching points for a squat, correcting technique, motivation and praise, observation and signs of overwork.Open →
• Evaluating a session or programmeMethods of evaluating sessions and programmes, test results, training diaries, subjective and objective evaluation, revising progression, format and goals, a resting heart rate calculation and why programmes fail.Open →

What you need to know

Answer each one before you reveal it.

Take Fitness Programmes and Exercise Sessions further

The same content, four other ways.

Commonly confused

Pairs that lose marks when they are blurred together.

• Heart rate reserve vs Maximum heart rate

  Heart rate reserve: the difference between the highest pulse and the resting pulse. Maximum heart rate: the highest pulse a person can reach, estimated as 220 minus age.

• Repetition vs Set

  Repetition: one complete movement of an exercise. Set: a group of movements done without a rest.

• Subjective evaluation vs Objective evaluation

  Subjective evaluation: judgement based on opinion or feeling. Objective evaluation: judgement based on measured data such as test scores.

Questions from this topic

Each one with the model answer underneath.

1. 1

   How are an individual's requirements assessed before a fitness programme is designed?

   Model answer

   A consultation, a PAR-Q and baseline fitness tests establish the person's health, fitness and goals. Lifestyle questions show how much time the person can commit.

2. 2

   Why does age influence the design of a fitness programme?

   Model answer

   Young people are still growing, so very heavy loads and high volumes should be avoided. Older adults may need lower-impact exercise, longer warm-ups and more recovery.

3. 3

   How does a client's training history affect a programme?

   Model answer

   An experienced performer can start at a higher intensity and use advanced methods. A beginner needs lower loads, simple exercises and time to learn technique.

4. 4

   How does a client's current activity level influence a programme?

   Model answer

   A sedentary person must start with low volume and intensity to avoid injury and drop-out. An already active person can begin closer to their training zone.

5. 5

   Why must a client's medical background be considered?

   Model answer

   Conditions such as asthma, diabetes or a past injury affect which exercises are safe. The programme may need adapted exercises or a doctor's clearance.

6. 6

   Why should a client's likes and dislikes shape a programme?

   Model answer

   A client who enjoys the activities is more likely to keep training. Disliked sessions reduce motivation and adherence.

What is inside Levo

Six ways to work the same material.

Fitness Programmes and Exercise Sessions revision questions

What does Fitness Programmes and Exercise Sessions cover in CCEA A-Level Sports Science and the Active Leisure Industry?

6 subtopics: assessing a client and designing a programme, heart rate training zones and the karvonen method, resistance loads, work to recovery ratios and the borg scale, planning and leading circuits, exercise to music and spinning, instructing, motivating and observing participants and evaluating a session or programme. Each one has its own page with questions and model answers.

How is Fitness Programmes and Exercise Sessions organised?

By the CCEA 7210 specification, subtopic by subtopic, so it matches the order you are taught it in.