manage fitness c4 version

8/8/2019 Manage Fitness C4 Version

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C4 Risk Management Group Ltd

MANAGE

PERSONALFITNESSUnit Standard 505


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National Certificate in Security Level 2 [Version 7]

PRE-ASSESSMENT AGREEMENT

Trainee Name

Trainee NSN [NZQA] Number

[Please ensure trainee has this number]

Assessor Name

Assessor Contact Details

[Phone or email to contact you for support]

Assessment Date Time Evidence

Re-assessment Date Time Evidence

Pre-assessment statement Assessor to initial

Health and safety considerations have been met

Any special needs of the trainee have been accommodated

The requirements of the special notes in the unit standard have been met

Trainee Signature

Date this Pre-Assessment

Agreement was discussed and

signed

Assessor Signature Assessor number

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PURPOSE OF THIS UNIT STANDARD

This unit standard is intended for people who wish to be physically active and manage their own general

fitness levels with guidance, if required. This may be for healthy living, or to meet job related or other

physical activity requirements. People credited with this unit standard are able to, with guidance:

assess personal levels of physical fitness using reliable techniques; develop and

produce a personal exercise plan based on results of personal fitness assessment;

implement the personal exercise plan

measure progress in relation to goals.

Special notes

It is recommended that all candidates complete a basic health screen or questionnaire, such as the Physical

Activity Readiness Questionnaire (PAR-Q), prior to beginning training for assessment against this unit

standard. If the screening results indicate the need, candidates should obtain a written medical clearance

before beginning any physical activity.

Candidates may be provided with guidance and/or assistance when conducting fitness tests, and developing

and implementing a personal exercise plan, from qualified people such as physical education teachers,

sports coaches, gym instructors and/or fitness trainers.

DEFINITIONS

Aerobic capacity or cardiovascular endurance refers to the ability of an individual to keep performing physical

movements involving the whole body for extended periods of time, where the primary source of energy

production is aerobic respiration.

Flexibilityrefers to the range of motion around a joint.

Muscular strength refers to the maximum force an individual is able to exert on or against a given resistance.

Muscular endurance refers to the ability of the muscles, or a group of muscles, to keep working against a

resistance.

Using reliable techniques involves correctly following standard fitness testing protocols to ensure the fitness

tests can be reproduced in exactly the same way and under the exactly the same conditions.

The general principles of training are specificity, progression, frequency, intensity, duration, regularity,

reversibility, individuality, warm up and cool down.

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YOU MUST PROVE YOU KNOW AND ARE ABLE TO:

1. Conduct a personal assessment of your current levels of fitness, with help from a fitness

professional, using reliable methods.

2. You will need to complete a questionnaire asking questions about your general health.

3. You have to develop and produce a personal exercise plan, with help from a fitness professional,

based on your results of your personal fitness assessment

4. Implement your personal assessment plan, with the help from a fitness professional, and measure

your results over a four week period

Complete all sections of this Trainee Assessment Workbook using the accompanying Trainee Information

Workbook.

Once you have completed this entire assessment workbook, you should arrange with your workplace

assessor to go through your answers.

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EVIDENCE YOU WILL NEED TO COMPLETE AND COLLECT

This evidence will be given to your assessor before, or on the day of your assessment.

With training and guidance you will develop the skills and knowledge to help you finish these five tasks.

Task 1 Workplace documents

Complete the Physical Activity Readiness Questionnaire [PAR-Q].

Once you have completed this questionnaire, make sure it is attached to this workbook for evidence.

If you require a medical clearance, or have indicated No to any of the questions, make sure you develop a

plan with the help of a medical professional. They should also see a copy of the questionnaire as well

Task 2 Personal fitness assessment

You have to complete a series of personal fitness tests to see what your level of fitness is and the results

recorded.

Complete the tests in this workbook that covers cardiovascular, flexibility, strength and aerobic exercises.

[Refer to your Trainee Learning Resource to find out how to do these tests].

NOTE:

It may be possible that you show no improvement against the selected fitness tests after completing this

fitness unit standard. Therefore you cannot be found Not Yet Competent if this is the case.

It is completing the processes required in this unit standard that you achieve competency, not the changesin your own physical fitness.

Task 3 Training plan

Based on the results of your fitness assessment, create a training plan using the templates at the

back of this workbook, to improve or maintain your cardiovascular condition, your flexibility, your strength and

your aerobic endurance. You will need to follow this training plan for the next four weeks.

Task 4 Fitness re-tests

After you have followed your training plan for four weeks it is time to repeat all the fitness tests you

completed in Task 2. Try to make the re-test exactly the same as the first time you did it [i.e. same time of

day, exactly the same activity]. Record your results in the re-test date and result section of the table in Task

2.

Task 5 Questions

You need to answer 3 questions that relate to your physical fitness

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TASK 1 WORKPLACE DOCUMENTS

Name:

Health History

1. Do you smoke? Yes No If so, how many per day?

2. Has your doctor ever said your Blood Pressure

was too high or too low?

Yes No

4. Do you have any known cardiovascular

problems [abnormal ECG, previous heart

attack, atherosclerosis, etc]?

Yes No If so, what?

6. Has your doctor ever told you your cholesterol

level was too high?

Yes No If so, how much?

8. Are you taking any prescribed medication or

dietary supplements?

Yes No If so, what?

10. Do you have any medical problems not

previously mentioned?

Yes No If so, what are they?

12. Are you currently involved in a regular exercise

programme?

Yes No If so, please describe

11. What are your goals for this programme?

Consent Statement [select one by ticking box]

I acknowledge, to the best of my ability, that I am in good health and have no known medical problems that would restrict myability to participate in this programme.

OR

I have been assessed by my Doctor and agree to attach [optional] their consent to undertake this exercise programme.Trainee Signature:_________________________________________________Date: _____________________

Managers Signature_______________________________________________Date:______________________

Skills Active Trainee Assessment Workbook 505 [v6] Aug 09 [v2] Page 6 of 11


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TASK 2 PERSONAL FITNESS ASSESSMENT

[Refer to your Trainee Learning Resource to see how to do these tests. Record your results]

DO ANY ONE FROM THIS LIST

Cardiovascular AssessmentTest Date Result Re-Test Date Result

Cycle Test

Treadmill Test

Step Test

Flexibility Assessment

Test Date Result Re-Test Date Result

Sit & Reach Test

DO THE FIRST THREE FROM THIS LIST

Strength Assessment


1 Rep Max Test

Abdominal Curl Test

Press Up Test

DO ANY ONE FROM THIS LIST

Aerobic Assessment


Run test

Walk test

I verify that I completed the above exercises and results recorded are true!

Trainee Signature:_______________________________________________Date: _____________________

I verify that I witnessed the trainee completing these exercises and the results recorded are accurate.

Witness Signature_______________________________________________Date:______________________

Witness contact details____________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

Pre Moderated by ETITO / Skills Active 2009 Trainee Assessment Workbook 505 [v6] Aug 09 [v2] Page 7 of 11


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TASK 3 TRAINING PLAN

Based on the results of your first fitness assessment, create a training plan using the templates at the back

of this workbook to improve or maintain your cardiovascular condition, your flexibility, your strength and your

aerobic endurance. You will need to follow this training plan for the next four weeks.

Your plan must clearly state the exercises and records your activities over a four week period.

The plan must have the following contents:

Goals indicating improvement areas are realistic and are able to be achieved

Timeframes, equipment required and the location of where the exercises were carried out

Activities that were related to your goals

Includes how the trainee will cope with injuries, boredom etc

Measure progress over the 4 weeks

Any changes are shown

TASK 4 FITNESS RE-TESTS

After you have followed your training plan for four weeks it is time to repeat all the fitness tests you

completed in Task 2. Try to make the re-test exactly the same as the first time you did it [i.e. same time of

day, exactly the same activity]. Record your results in the re-test date and result section of the table in Task

2.

Compare these results against your records that you completed 4 weeks before and identify any goals that

you achieved. Make a comment on this in your training plan.

I verify that I completed the above exercises and results recorded are true!

Trainee Signature:_______________________________________________Date: _____________________

I verify that I witnessed the trainee completing these exercises and the results recorded are accurate.

Witness Signature_______________________________________________Date:______________________

Witness contact details____________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________



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TASK 5 QUESTIONS

Look at your results for your re-test and answer these 3 questions [PC 3.1 3.4]

1. What improvements did you make after your four weeks of exercise for each of the following?

a. Cardiovascular

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b. Aerobic endurance

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c. Strength

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d. Flexibility

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2. What barriers [things that stopped you from doing the activities e.g. family, weather, etc] did you

come up against and how did you deal with these?

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3. What changes will you make [if any] to your training plan to ensure you keep going with yourpersonal physical fitness?

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TRAINEE ASSESSMENT PROGRESS RECORD

Trainee Name: NZQA No:

Task Assessor Name Assessment decision Date of

assessment

Re-

assessment

date

1 [PC 1.1] Competent / Not Yet Competent


3 [PC 2.1 2.7] Competent / Not Yet Competent


5 [PC 3.1 3.4] Competent / Not Yet Competent

Trainee to complete:

Post-assessment statement Signature

The assessment occurred as we had planned

I was treated fairly during the assessment

I understand the assessment outcome

The feedback I received met my needs

I verify that this workbook represents all my own work.

Assessor to complete:

The trainee has completed this workbook competently. The work is their own and shows a level of

understanding that is appropriate for the unit standard.

Assessor name_________________________________________ Number __________________________

Date_______________________________________________ Signature_________________________


Written feedback to trainee:

Assessment Decision

Assessor to complete once the trainee has met all the

requirements of this workbook.

Competent

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