Certificate IV In Fitness

SIS40221

Forms & Templates

Body Composition Training (BCT)

Student Name: Victor Oishei II

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BCT Task 1 – Health and Fitness Consultation: Client 1

Name: 24-year-old male (role playing client’s name): Jacob
Address: 65 camboon road, Morely
Contact Number: 0456745432
Email: [email protected]

Help us to help you

What exercise are you doing currently?
Currently just daily walks
What have you tried in the past to get into shape?
Played sports, baseball but I had to stop due to work.
Are you satisfied with your health and well-being?
Yes
What is the initial goal that you have in mind?
To gain 4-5 kgs of muscle mass in 6 month’s time.
What do you feel are the obstacles or barriers that could impede your progress?
Work schedule and self-motivation.
Outline any methods that you can use to overcome these obstacles or barriers?
I would speak to my employer and adjust my work schedule as well as hire a PT for accountability.
Are you interested in personal training?
Yes

Short term body composition goal and due date

Increase muscle mass by 2kg in 3 months
Long term body composition goal and due date
Increase muscle mass by 4kg in 6 months

On a scale of 1 to 10, how important is it to reach your goals?

1 2 3 4 5 6 7 8 9 10

Not Concerned Need More Info Very Keen Urgent

From the following list, any additional health, and fitness-related goals
Reduce body fat Improve exercise technique
Rehabilitation Improve cardiovascular fitness
Improve eating habits Improve sport-specific skills
Improve health Increase motivation 3
Increase strength 2 Improve flexibility
Increase muscle size 1 Other:
Improve bone density
I understand that this Club or trainer cannot provide me with medical advice concerning my medical fitness. I
agree to seek medical advice. This information is used to the limitations of my ability to exercise. I will not hold
this Club or trainer liable for any injuries that may occur while I am on the premises. I understand a Trainer &
Assessor from FIT College may call me to verify this consultation was completed.

Signature: JB Date: 31/10/23

BCT Task 1 – Pre-exercise Questionnaire Stage 1: Client 1

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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1. Has your medical practitioner ever told you that you have a heart condition, or have you ever
suffered a stroke? YES NO
2. Do you ever experience unexplained pains or discomfort in your chest at rest or during physical
activity/exercise? YES NO
3. Do you ever feel faint, dizzy, or lose balance during physical activity/exercise? YES NO
4. Have you had an asthma attack requiring immediate medical attention at any time over the last
12 months? YES NO
5. If you have diabetes (type 1 or 2), have you had trouble controlling your blood sugar (glucose) in
the last 3 months? YES NO
6. Do you have any other medical conditions that may require special consideration for you to
exercise? YES NO
If the individual answers YES to any of the first six questions, they are advised to seek guidance
from an appropriate allied health professional or their medical practitioner prior to undertaking
exercise. If the individual answers NO to all six questions, please proceed to question 7 and
calculate the typical weighted physical activity/exercise per week.

7. Describe your current physical activity/exercise levels in a typical week by stating the frequency
and duration at the different intensities.
Vigorous/
INTENSITY Light Moderate Total physical activity/exercise per week
High
FREQUENCY 5 Total minutes = (minutes of light +
(Number per week) moderate) + (2 x minutes of vigorous)
DURATION 225
(Total Minutes per week) TOTAL = 225 minutes per week
 If the total is <150 minutes per week, then light to moderate-intensity exercise is
recommended. Increase your volume and intensity slowly
 If the total is >150 minutes of exercise per week, continue with current physical activity levels

I believe that to the best of my knowledge, all the information I have supplied within this
screening tool is correct.

Signature: JB Date: 31/10/23

BCT Task 1 – Body Composition Measurement: Client 1

Heart Rate (bpm) Systolic Reading Diastolic Reading Blood Pressure Rating
75 <120 <80 optimal
Waist Girth Waist: Waist: Hip Ratio
Gender Waist (cm) Hip (cm)
Rating Hip Ratio Ranking
Male 9 4 normal 9 2 1.02 High risk

Height (cm) Weight (kg) BMI BMI Rating

180cm 80kg 24.7 normal

BCT Task 1 – Health and Fitness Consultation: Client 2

Name: 54-year-old male (role playing client’s name): Greg

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Address: 1 Grey Street Perth

Contact Number: 0405 111 111
Email: [email protected]

Help us to help you

What exercise are you doing currently?
Currently doing a group dance class once a week.
What have you tried in the past to get into shape?
I have tried Jenny Craig and have also tried not eating but would always fail as I’d get hungry, I
haven’t tried any exercise other than walking and dance classes.
Are you satisfied with your health and well-being?
No
What is the initial goal that you have in mind?
I want to lose 24kg of body weight
What do you feel are the obstacles or barriers that could impede your progress?
I am addicted to video games so I don’t leave my house and I over eat – mostly nuggets.
Outline any methods that you can use to overcome these obstacles or barriers?
I will sell my Xbox in order to put my health first and eat more nutritious foods.
Are you interested in personal training?
YES
Short term body composition goal and due date
Greg will aim to lose 6kg in 3 months.
Long term body composition goal and due date
Greg will aim to lose 24kg in 12 months
On a scale of 1 to 10, how important is it to reach your goals?
1 2 3 4 5 6 7 8 9 10

Not Concerned Need More Info Very Keen Urgent

From the following list, any additional health, and fitness-related goals
Reduce body fat 1 Improve exercise technique
Rehabilitation Improve cardiovascular fitness
Improve eating habits 2 Improve sport-specific skills
Improve health 3 Increase motivation
Increase strength Improve flexibility
Increase muscle size Other:
Improve bone density
I understand that this Club or trainer cannot provide me with medical advice concerning my medical fitness. I
agree to seek medical advice. This information is used to the limitations of my ability to exercise. I will not hold
this Club or trainer liable for any injuries that may occur while I am on the premises. I understand a Trainer &
Assessor from FIT College may call me to verify this consultation was completed.

Signature: Greg Date: 31/10/2023

BCT Task 1 – Pre-exercise Questionnaire Stage 1: Client 2

1. Has your medical practitioner ever told you that you have a heart condition, or have you ever
suffered a stroke? YES NO
2. Do you ever experience unexplained pains or discomfort in your chest at rest or during physical
activity/exercise? YES NO

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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3. Do you ever feel faint, dizzy, or lose balance during physical activity/exercise? YES NO
4. Have you had an asthma attack requiring immediate medical attention at any time over the last
12 months? YES NO
5. If you have diabetes (type 1 or 2), have you had trouble controlling your blood sugar (glucose) in
the last 3 months? YES NO
6. Do you have any other medical conditions that may require special consideration for you to
exercise? YES NO
If the individual answers YES to any of the first six questions, they are advised to seek guidance
from an appropriate allied health professional or their medical practitioner prior to undertaking
exercise. If the individual answers NO to all six questions, please proceed to question 7 and
calculate the typical weighted physical activity/exercise per week.

7. Describe your current physical activity/exercise levels in a typical week by stating the frequency
and duration at the different intensities.
Vigorous/
INTENSITY Light Moderate Total physical activity/exercise per week
High
FREQUENCY 1 Total minutes = (minutes of light +
(Number per week) moderate) + (2 x minutes of vigorous)
DURATION 60
(Total Minutes per week) TOTAL = 60 minutes per week
 If the total is <150 minutes per week, then light to moderate-intensity exercise is
recommended. Increase your volume and intensity slowly
 If the total is >150 minutes of exercise per week, continue with current physical activity levels

I believe that to the best of my knowledge, all the information I have supplied within this
screening tool is correct.

Signature: Greg Date: 31/10/23

BCT Task 1 – Body Composition Measurement Form:

Client 2
Heart Rate (bpm) Systolic Reading Diastolic Reading Blood Pressure Rating
90 140 90 Mild Hypertension
Waist Girth Waist: Waist: Hip Ratio
Gender Waist (cm) Hip (cm)
Rating Hip Ratio Ranking
Greatly
Male 1 1 5 increased 1 2 0 0.96 Increased risk
risk
Height (cm) Weight (kg) BMI BMI Rating

170CM 110kg 38.1 Obese

BCT Task 1 – Health and Fitness Consultation: Client 3

Name: 37-year-old female (role playing client’s name): Jesse Jones
Address: 2 Second Ave, Joondalup

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Contact Number: 0422 222 222

Email: [email protected]
Help us to help you
What exercise are you doing currently?
Currently, I am walking daily, and I attend 1x Zumba class per week
What have you tried in the past to get into shape?
I have attended a 12-week bootcamp
Are you satisfied with your health and well-being? No. I feel like I have excess weight to lose, and I
need to gain some muscle as I do not feel strong carrying out daily activities. I don’t feel happy with
my current body composition, which is affecting my mental well-being.
What is the initial goal that you have in mind?
I want to lose body fat, look lean, and feel strong.
What do you feel are the obstacles or barriers that could impede your progress?
Self-confidence and lack of skill have held me back in the past.
Outline any methods that you can use to overcome these obstacles or barriers?
I feel like working with a trainer will help me to stay accountable to my goals and assist me to stay
on track. I have tried to do this alone before and failed, so I think having appropriate support will be
helpful.
Are you interested in personal training?
Yes please.
Short term body composition goal and due date
The client will aim to decrease fat mass by 1kg within 1 month.
Long term body composition goal and due date
The client will aim to decrease fat mass by 3kg within 3 months.
On a scale of 1 to 10, how important is it to reach your goals?
1 2 3 4 5 6 7 8 9 10

Not Concerned Need More Info Very Keen Urgent

From the following list, any additional health, and fitness-related goals
Reduce body fat 1 Improve exercise technique
Rehabilitation Improve cardiovascular fitness
Improve eating habits Improve sport-specific skills
Improve health 2 Increase motivation 3
Increase strength Improve flexibility
Increase muscle size Other:
Improve bone density
I understand that this Club or trainer cannot provide me with medical advice concerning my medical fitness. I
agree to seek medical advice. This information is used to the limitations of my ability to exercise. I will not hold
this Club or trainer liable for any injuries that may occur while I am on the premises. I understand a Trainer &
Assessor from FIT College may call me to verify this consultation was completed.

Signature: JJ Date: 31/10/23

BCT Task 1 – Pre-exercise Questionnaire Stage 1: Client 3

1. Has your medical practitioner ever told you that you have a heart condition, or have you ever
suffered a stroke? YES NO
2. Do you ever experience unexplained pains or discomfort in your chest at rest or during physical
activity/exercise? YES NO

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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3. Do you ever feel faint, dizzy, or lose balance during physical activity/exercise? YES NO
4. Have you had an asthma attack requiring immediate medical attention at any time over the last
12 months? YES NO
5. If you have diabetes (type 1 or 2), have you had trouble controlling your blood sugar (glucose) in
the last 3 months? YES NO
6. Do you have any other medical conditions that may require special consideration for you to
exercise? YES NO
If the individual answers YES to any of the first six questions, they are advised to seek guidance
from an appropriate allied health professional or their medical practitioner prior to undertaking
exercise. If the individual answers NO to all six questions, please proceed to question 7 and
calculate the typical weighted physical activity/exercise per week.

7. Describe your current physical activity/exercise levels in a typical week by stating the frequency
and duration at the different intensities.
Vigorous/
INTENSITY Light Moderate Total physical activity/exercise per week
High
FREQUENCY 7 days 1 day Total minutes = (minutes of light +
(Number per week) moderate) + (2 x minutes of vigorous)
DURATION 210 45 mins
(Total Minutes per week) mins TOTAL = 255 minutes per week
 If the total is <150 minutes per week, then light to moderate-intensity exercise is
recommended. Increase your volume and intensity slowly
 If the total is >150 minutes of exercise per week, continue with current physical activity levels

I believe that to the best of my knowledge, all the information I have supplied within this
screening tool is correct.

Signature: JJ Date: 31/10/23

BCT Task 1 – Body Composition Measurement Form:

Client 3
Heart Rate (bpm) Systolic Reading Diastolic Reading Blood Pressure Rating
68 120 79 Optimal
Waist Girth Waist: Waist: Hip Ratio
Gender Waist (cm) Hip (cm)
Rating Hip Ratio Ranking
Increased c
Female 8 1 cm 9 6 0.84 Increased Risk
Risk m
Height (cm) Weight (kg) BMI BMI Rating

165cm 76cm 28 Overweight

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Exercise Program: Client 1

Client Name: Today's Date: 31/10/23 31/10/23
Jacob
Short Term Due Date Long Term Due Date
30/1 / 24 1. Increase muscle mass by 4kg in 6 30 / 4 / 24
Client Goals: 1. Increase muscle mass by 2 kg in 3 months.
months.

30 / 4 / 24
Review Date 1: 30/1 / 24 Review Date 2:

Goal Achievement Graph – Month by Month

Increase
0.66kg 0.66kg 0.66kg
weight
Increase
0.66kg 0.66kg 0.66kg
weight

MONTH 1 2 3 4 5 6 7 8 9 10 11 12

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Weekly Training Schedule – Week 1

Activity Total RPE Session Load

Day
(3 per day, but add rows if your need more) minutes (1-10) (min x RPE)

Monday

Resistance - Hypertrophy 45 7 315

Tuesday

Wednesday

Cardio – HIIT session 45 7 315

Thursday

Friday

Yoga 30 2 60
Saturday

Sunday

Total Average
Total Weekly
Training RPE for
TOTALS Time week
Load

120 5.3 636

Six-Week Load progressions

Total minutes for each RPE average for Total session load
Week
week (approximately) the week (1-10) for the week
1 120 5.3 636
(From the previous table)

2 5.3 636
120
3 5.3 636
120
4 120 5.3 636
5 6 720
120
6 120 6 720

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Resistance Session Plan & Template: Client 1

Resistance Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? Increase muscle mass
Hypertrophy
Improve moto skills and build a base level of strength.

Warm-up Equipment and Resources

Activity: Objective: Cross trainer
5 min dynamic warm up Blood flow to muscles before exercise Stopwatch
Description: Exercise mat
Perform various dynamic movements for 30 sec each / each Dowell rod
towel
side.
Examples:
leg swings (ES)
arm swings (ES/ forward then backwards)
arm hugs
windmills (ES)
cat cow stretch

Resistance Training Details Equipment and Resources

Activity: Objective: Barbells
Increase muscle mass Dumbbells
35 min full body resistance
Pin loaded machine.
Description:
Mechanical Tension Resistance bands
SETS- 3/4 REPS- 3-8 TEMPO- 2010/2020 REST- 120sec Exercise mat
Metabolic Stress towel
SETS- 3/4 REPS- 12+ TEMPO- 2010 REST- 60/90sec

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Cooldown Equipment and Resources

Activity: Objective: Stopwatch
Remove lactic acid from the muscles and stretch muscles back to resting length after Exercise mat
5 min static stretching exercise.
towel
Description:
Hold various stretches for 30 sec each / each side
Session Duration (min) 45min Target RPE 7 Training Load 315

Warm-up: 5 minutes warm-up consisting of dynamic stretching e.g star jumps and leg swings

Warm-up Rest Tempo Total Time

Exercise Cues & Comments Repetitions
Repetitions (sec) (sec) (mins)
Pull-ups  Bring chest to bar and keep abs squeezed/ legs still - 5 5 5 - 120sec 2010 420
 Pull barbell into upper back and knees in same
Back squats direction as toes
- 5 5 5 - 120sec 2010 420
 Push into the floor with both feet and keep elbows
Bench Press under bar
- 5 5 5 - 120sec 2010 420

Hip thrust machine  Look straight ahead and extend through the hips - 12 12 12 12 60sec 2010 384
 Keep legs extended and push through the balls of
Smith machine calf raises the feet
- 12 12 12 12 60sec 2010 384

Sit ups  Lay flat, knees at 45 degrees, raise chest - 12 12 30sec 2010 132

Cooldown: 5 minutes of static stretching e.g. hamstring hold and shoulder hold

Program Time = 45 min

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Conditioning Session Plan & Template: Client 1

Conditioning Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? Increase Cardiovascular fitness
Increase Cardiovascular fitness. and overall fitness.
HIIT Session
Increase aerobic and anaerobic capacity with HIIT.

Warm-up Equipment and Resources

Activity: Objective: Treadmill
5 min dynamic warm up Exercise Mat
To warm up the muscles and prepare the body and create blood flow.
Stopwatch
Description:
Perform various dynamic movements for 30 sec each / each
side.

Examples:
leg swings (ES)
arm swings (ES/ forward then backwards)
arm hugs
windmills (ES)
cat cow stretch

Resistance Training Details Equipment and Resources

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Activity: Objective: Rower

35 min HIIT circuit Increase Cardiovascular fitness and overall fitness. Slam Balls
Battle Ropes
Description:
Skipping Rope
Exercise Mat
 W:R – 2:1, 3:1
Stopwatch
 Number of exercises: 4 – 8
 Rounds: 2 – 6
 Rest between rounds: 60 – 120 sec

Cooldown Equipment and Resources

Activity: Objective: Treadmill
5 min static stretch stretch out the body for active recovery Exercise Mat
Stopwatch
Description:
Hold various stretches for 30 sec each / each side
Session Duration (min) 45min Target RPE 7 Training Load 315

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Conditioning activity
Warm-up Resources and instructions
whole-body dynamic stretches. leg swings, arm circles and hip openers.

(eg. leg swings, arm circles, reverse lunge with knee drive, inchworm Perform the set time of each dynamic stretch, fluently transition to the next stretch on
with push up, etc) the list. After the dynamic stretches, transition to the main workout.

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Activity in order of completion Resources

 Battle Rope
 Rowing Machine:  Med Ball
 Ball Slams:  Rower
 Battle ropes (double hand slams)  Skipping Rope
 Skipping
 Push-ups
Instructions
 Work for 40 sec / rest for 20 sec
 5 Exercises
 Rest 2 mins after each round
 Complete 5 rounds
 Perform AMRAP in the 40 sec of work.

Cooldown Resources and instructions

static stretching. Exercise Mat
5 minutes Complete 5 min of static stretching (eg. lying hamstring stretch, standing lateral
stretch, intense shoulder stretch, quad stretch, alternating lateral lunge, thread the
needle, etc.)

Program Time: 45minutes Session-RPE: 7

BCT Task 2 – Exercise Program: Client 2

Client Name: Today's Date: 31/10/23

Greg

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Short Term Due Date Long Term Due Date

1. Greg will aim to lose 6kg in 3 months. 30/1/24 1. Greg will aim to lose 24kg in 12 31/10/24
Client Goals: months

30/1/24
31/10/24
Review Date 1: Review Date 2:

Goal Achievement Graph – Month by Month

Weight 2kg 2kg 2kg
loss
Weight 2kg 2kg 2kg 2kg 2kg 2kg 2kg 2kg 2kg
loss

MONTH 1 2 3 4 5 6 7 8 9 10 11 12

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Weekly Training Schedule – Week 7

Activity Total RPE Session Load

Day
(3 per day, but add rows if you need more) minutes (1-10) (min x RPE)

Monday

Resistance - hypertrophy 45 7 315

Tuesday

Wednesday

Cardio – SSC 45 7 315

Thursday

Additional activity – brisk walk 30 2 60

Friday

Saturday

Sunday

Total Average
Total Weekly
Training RPE for
TOTALS Time week
Load

120 5.3 690

Six-Week Load progressions

Total minutes for each RPE average for Total session load
Week
week (approximately) the week (1-10) for the week
7 120 5.3 636
(From the previous table)
2 120 5.3 636
3 120 5.3 636
4 120 5.3 636
5 120 6 720
6 120 6 720

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Resistance Session Plan & Template: Client 2

Resistance Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? Increase Strength
Hyperthrophy Maximise hypertrophy with metabolic stress (high volume, low
intensity)

Warm-up Equipment and Resources

Activity: Objective: Exercise Mat
5 min dynamic warm up To warm up the muscles and prepare the body and create blood flow. Stopwatch
Description: water
Perform various dynamic movements for 30sec each side / each
side e.g. star jumps, leg swings
Resistance Training Details Equipment and Resources
Activity: Objective:
Increase Strength
35 min full body resistance
Description:
Mechanical Tension Barbells, weight plates, various
SETS- 3/4 REPS- 3-8 TEMPO- 2010/2020 REST- 120sec machines, dumbbells and mobility
Metabolic Stress drills.
SETS- 3/4 REPS- 12+ TEMPO- 2010 REST- 60/90sec

Cooldown Equipment and Resources

Activity: Objective: Exercise mat
Cool down the body and stretch out for active recovery of the muscles. Stopwatch
5 min static stretches Description:
Hold various stretches for 30 sec each / each side
Session Duration (min) 45 Target RPE 7 Training Load 315

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Warm-up:
5 mins of full body dynamic stretches e.g. star jumps and leg swings

Warm-up Rest Tempo Total Time

Exercise Cues & Comments Repetitions
Repetitions (sec) (sec) (mins)
Pull-ups (banded/ assitsted)  Bring chest to bar and keep abs squeezed/ legs still - 5 5 5 - 120sec 2010 420
 Pull barbell into upper back and knees in same
Back squats direction as toes
- 5 5 5 - 120sec 2010 420
 Push into the floor with both feet and keep elbows
Bench Press under bar
- 5 5 5 - 120sec 2010 420

Hip thrust machine  Look straight ahead and extend through the hips - 12 12 12 12 60sec 2010 384
 Keep legs extended and push through the balls of
Smith machine calf raises the feet
- 12 12 12 12 60sec 2010 384

Leg raises  Lay flat, knees at 45 degrees, raise chest - 12 12 30sec 2010 132

Cooldown:
5 minutes of static stretches e.g. hamstring hold and shoulder hold etc.

Program Time = 45min

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Conditioning Session Plan & Template: Client 2

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Conditioning Session Activity Overview of Training Variables Session Objective

Type of Session: Why will this session help your client achieve their goals? To DevelopCV fitness
SSC
Improve and maintain heart
To DevelopCV fitness
health.
Improve and maintain heart health.

Warm-up Equipment and Resources

Activity: Objective: Recumbent bike
To prepare the body and generate blood flow to prepare the body for exercise. Exercise Mat
10 min Dynamic warm up
Description: 5 minutes of whole-body dynamic stretching:

- Leg swings forward/back + across the body 30ses/ES (2mins

total)
- Arm circles forward, backwards, and across the body 30sec
each (1.5mins total)
- Reverse lunge with knee drive 30sec/ES (1 min total)
- Thoracic rotations 30 sec

Complete 5 mins on recumbent bike @ RPE 3

Resistance Training Details Equipment and Resources

Activity: Objective: 1. Develop CV fitness
2. Improve and maintain heart health. Water bottle
30 min SSC session
Towel
Description: Cardio machine
Perform a steady state cardio session on a cardio machine

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Cooldown Equipment and Resources

Activity: Objective: stretch out the body for active recovery Exercise mat
5 min Static Stretching
Description:
Hold each stretch for 30 sec on each side e.g. hamstring hold on each
side for 30 sec and shoulder hold etc.

Session Duration (min) 45 Target RPE 7 Training Load 315

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Conditioning activity
Resources and instructions
Warm-up Matt
Timer
5 min dynamic warm up
5 min recumbent bike Perform various dynamic movements for 30 sec e.g. star jumps, leg swings, arm
rotations etc
Pedal for 5 min on the recumbent bike at an RPE of 3

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Activity in order of completion Resources

- Water bottle
1. Treadmill Walk – 35 mins - Towel
- Treadmill

Instructions
- Walk on the treadmill for 35 mins at an RPE of 7
- Maintain a pace where the client can comfortably speak while walking

Cooldown Resources and instructions

Matt
5 min static stretches e.g. hamstring hold, shoulder hold etc Timer

Complete 5 minutes of static stretches, 30 sec eah / each side

Program Time: 45minutes Session-RPE: 7

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Exercise Program: Client 3

Jesse Jones
Client Name: Today's Date: 31/10/23
Short Term Due Date Long Term Due Date
Client Goals: 1. The client will aim to decrease fat 30/11/23 1. The client will aim to decrease fat 31/01/24
mass by 1kg within 1 month. mass by 3kg within 3 months.

30/11/23
Review Date 1: Review Date 2: 31/01/24

Goal Achievement Graph – Month by Month

Fat loss 1kg
Fat loss 1kg 1kg

MONTH 1 2 3 4 5 6 7 8 9 10 11 12

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Weekly Training Schedule – Week 1

Activity Total RPE Session Load

Day
(3 per day, but add rows if you need more) minutes (1-10) (min x RPE)
Resistance training 60 6 360
Monday

Tuesday Brisk walking 30 3 90

Steady state cardio 30 6 180

Wednesday

Brisk walking 30 3 90
Thursday

Resistance training 60 6 360

Friday

Brisk walking 30 3 90
Saturday

Rest day
Sunday

Total Average
Total Weekly
Training RPE for
TOTALS Time week
Load

240 4.5 1170

Six-Week Load progressions

Total minutes for each RPE average for Total session load
Week
week (approximately) the week (1-10) for the week
1 240 4.5 1170
(From the previous table)

2 4.5 1170
240
3 4.5 1170
240
4 5 1200
240
240
5 5 1200
240
6 5 1200

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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BCT Task 2 – Resistance Session Plan & Template: Client 3

Resistance Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? Increase Strength
Hypertrophy
Increase Strength
Maximise hypertrophy with mechanical tension (high intensity,
low volume)

Warm-up Equipment and Resources

Activity: Objective: To generate blood flow to the muscles in preparation to working out, and Timer
5 min dynamic stretches to activate the muscles. Exercise mat
Description: perform various dynamic movements for 30 sec each e.g. star jumps and
leg swings etc.

Resistance Training Details Equipment and Resources

Activity: Objective: Pin loaded machines
Increase Strength Barbell
35 min full body resistance
Weight plates
Description: Timer
Mechanical Tension Dumbbells
SETS- 3/4 REPS- 3-8 TEMPO- 2010/2020 REST- 120sec
Metabolic Stress
SETS- 3/4 REPS- 12+ TEMPO- 2010 REST- 60/90sec

Cooldown Equipment and Resources

Activity: Objective: Cool down the body and implement active recovery for the following day Timer
5 min static stretches Exercise mat
Description: hold various stretches for 30 seconds each / each side

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022
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Session Duration (min) 45min Target RPE 7 Training Load 315

Warm-up:
5 minutes of dynamic stretches e.g. star jumps, leg swings

Warm-up Rest Tempo Total Time

Exercise Cues & Comments Repetitions
Repetitions (sec) (sec) (mins)
Pull-ups  Bring chest to bar and keep abs squeezed/ legs still - 5 5 5 - 120sec 2010 420
 Pull barbell into upper back and knees in same
DB Goblet Squat direction as toes
- 5 5 5 - 120sec 2010 420
 Push into the floor with both feet and keep elbows
Seated chest press under bar
- 5 5 5 - 120sec 2010 420
 Look straight ahead and lift arms laterally (elbows
DB Deadlift slightly bent)
- 12 12 12 12 60sec 2010 384
 Keep legs extended and push through the balls of
Seated calf raises the feet
- 12 12 12 12 60sec 2010 384

Russian Twists  Lay flat, knees at 45 degrees, raise chest - 12 12 30sec 2010 132

Cooldown: 5 minutes of static stretching e.g. hamstring hold and shoulder hold etc.

Program Time = 45 min

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BCT Task 2 – Conditioning Session Plan & Template: Client 3

Conditioning Session Activity Overview of Training Variables Session Objective
Type of Session: HIIT Why will this session help your client achieve their goals? Improve cardio fitness

To help with metabolism as well as help burn extra Cals to help with loosing overall fat
mass, as per request of client

Warm-up Equipment and Resources

Activity: Objective: to warm up and loosen the body for exercise
5 min dynamic stretches
Description: full body dynamic stretches, 30 sec each / each side.

Examples:
leg swings (ES) Exercise mat
arm swings (ES/ forward then backwards) timer
arm hugs
windmills (ES)
cat cow stretch

Resistance Training Details Equipment and Resources

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Activity: Objective: Improve cardio fitness Water bottle; towel; treadmill;

Description: row machine; medicine ball;
35 min HIIT Cardio session.
skipping rope., timer
W:R – 2:1, 3:1
Number of Exercises: 4 – 8
Rounds: 3 – 5
Rest between rounds: 60 – 90 sec.

Cooldown Equipment and Resources

Activity: Objective: cool down the body and promote active muscle recovery through Exercise mat
5 min static stretching stretching timer
Description: complete 5 min of static stretches 30 sec each / each side.
e.g. hamstring hold, shoulder hold etc.

Session Duration (min) 45 Target RPE 7 Training Load 315

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Conditioning activity
Resources and instructions
Warm-up
Matt
Timer
5 min dynamic stretches e.g. leg swings, calf walks etc
Complete 5 minutes of dynamic stretches, 30 sec eah / each side
Activity in order of completion Resources
- Water bottle
1. Burpee - Towel
2. Star Jumps
3. Mountain Climbers
Instructions
4. Jump Squat
- Work for 40 sec, rest for 20 sec
5. Skaters
- Complete 6 exercises
6. High Knees
- Complete 5 rounds
- Rest for 60 sec after each round

Cooldown Resources and instructions

Matt
5 min static stretches e.g. hamstring hold, shoulder hold etc Timer

Complete 5 minutes of static stretches, 30 sec eah / each side

Program Time: 45minutes Session-RPE: 7

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BCT Task 3 – Client Feedback & Self-Reflection: Client 1

Client Feedback Client Comments
The overall quality of the I was very pleased with the session
sessions quality.
The trainer provided clear
My trainer was very clear, and
exercise instructions and
professional and easy to
confirmed your
understanding of these comprehend.
The trainer kept me I felt very motivated and supported
motivated throughout each by my trainer throughout the
session session together.
What areas could the trainer
improve to make the I would just say I struggled a bit to stay honest to the tempos we had,
sessions more useful for other than that I loved the session as a whole.
you?

Points to Consider Self-Reflection

Delivery I feel as if I delivered the session very well, and built
 What did you do well? my relationship with my clients professionally.
 What could you have done better?
I could have spent slightly more time on the cool
down, as time was squeezed towards the end. But
noted.

Structure I did explain the session objectives to the client pre

 Did you explain the session objectives and session. Clearly and professionally.
structure to the client?
 Did you demonstrate and explain the activity? I did demonstrate and explain each stretch and
 Did you follow the session structure? activity.
 How well did you monitor participation?
 Did you use client-centred communication and
instructional techniques?
I did follow the structure of the session plan, yes.
 Did you relate the exercises back to the client’s
body composition goal? I was very attentive to my client throughout the
entirety of the session.

I did use client-centred communication and

instructional techniques.

I did relate the exercises chosen back to the clients

goals, and explained why and how these would assist
them in achieving them.
Motivation & Communication I did use techniques to motivate and encourage my
 Did you use techniques that provided positive client, such as positive reinforcements and motivation
reinforcement and motivation to the client? encouragements pre life, during lifts, and post lifts.
 How did you reinforce positive behaviours?
I reinforced positive behaviours by paying
compliments to their techniques, encouraging their
lifts, and their capabilities as the client and as a sole
person.

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Client Feedback The client was very satisfied with my session delivery
 How satisfied were the clients? and plan.
 Do you think the client would recommend you
to a friend or colleague? The client did say they would highly recommend
myself, yes.
Quality of Service I presented myself professionally by arriving early,
 How did you present yourself professionally? dressing well, tidy and clean. Using manors and being
 Did your sessions start and finish on time? If polite.
not, why not?
 What different communication techniques did My session did start and finish on time yes.
you use throughout the delivery of the
program?
 How did you meet the client's expectations?
Different communication techniques I used
 Did you encourage clients to voice queries or throughout were staying professional during lifts, eg.
concerns? Correct terminology, and serious. Then between sets
 Did you provide effective responses? had banter and communication to build rapport.

I did meet the clients expectations.

I did encourage the client, pre, during and post

session for all feedback and or enquiries.

I did provide effective responses to all feedback and

questions.

BCT Task 3 – Client Feedback & Self-Reflection: Client 2

Client Feedback Client Comments
The overall quality of the I was very pleased with the session
sessions quality.
The trainer provided clear
My trainer was very clear, and
exercise instructions and
professional and easy to
confirmed your
understanding of these comprehend.
The trainer kept me I felt very motivated and supported
motivated throughout each by my trainer throughout the
session session together.
What areas could the trainer
improve to make the I wouldn’t change anything as I loved every aspect to the session,
sessions more useful for program, flow, design and all.
you?

Points to Consider Self-Reflection

Delivery I communicated with the clients well, including
 What did you do well? answering their questions and providing appropriate
 What could you have done better? feedback when required.

As it was quite busy and loud in the gym, I could have

projected my voice a little better, as the client
mentioned it was hard to hear me at times.

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Structure I did explain the session objectives to the client pre

 Did you explain the session objectives and session. Clearly and professionally.
structure to the client?
 Did you demonstrate and explain the activity? I did demonstrate and explain each stretch and
 Did you follow the session structure? activity.
 How well did you monitor participation?
 Did you use client-centred communication and
instructional techniques?
I did follow the structure of the session plan, yes.
 Did you relate the exercises back to the client’s
body composition goal? I was very attentive to my client throughout the
entirety of the session.

I did use client-centred communication and

instructional techniques.

I did relate the exercises chosen back to the clients

goals, and explained why and how these would assist
them in achieving them.
Motivation & Communication I did use techniques to motivate and encourage my
 Did you use techniques that provided positive client, such as positive reinforcements and motivation
reinforcement and motivation to the client? encouragements pre life, during lifts, and post lifts.
 How did you reinforce positive behaviours?
I reinforced positive behaviours by paying
compliments to their techniques, encouraging their
lifts, and their capabilities as the client and as a sole
person.
Client Feedback The client was very satisfied with my session delivery
 How satisfied were the clients? and plan.
 Do you think the client would recommend you
to a friend or colleague? The client did say they would highly recommend
myself, yes.
Quality of Service I presented myself professionally by arriving early,
 How did you present yourself professionally? dressing well, tidy and clean. Using manors and being
 Did your sessions start and finish on time? If polite.
not, why not?
 What different communication techniques did My session did start and finish on time yes.
you use throughout the delivery of the
program?
 How did you meet the client's expectations?
Different communication techniques I used
 Did you encourage clients to voice queries or throughout were staying professional during lifts, eg.
concerns? Correct terminology, and serious. Then between sets
 Did you provide effective responses? had banter and communication to build rapport.

I did meet the clients expectations.

I did encourage the client, pre, during and post

session for all feedback and or enquiries.

I did provide effective responses to all feedback and

questions.

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BCT Task 4 – Modified Exercise Program: Client 2

Greg
Client Name: Today's Date: 18/11/23
Short Term Due Date Long Term Due Date
1. Greg will aim to lose 12kg in 6 18/5/23 1. Greg will aim to lose 24kg in 12 18/11/24
Client Goals: months. months

Review Date 1: Review Date 2: 18/11/24

18/5/23

Goal Achievement Graph – Month by Month

Weight 2kg 2kg 2kg 2kg 2kg 2kg
loss
Weight 2kg 2kg 2kg 2kg 2kg 2kg
loss

MONTH 1 2 3 4 5 6 7 8 9 10 11 12

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Modified Weekly Training Schedule – Week 7

Activity Total RPE Session Load

Day
(3 per day, but add rows if you need more) minutes (1-10) (min x RPE)
Cardio – SSC 45 7 315
Monday

Resistance - hypertrophy 45 7 315

Tuesday

Wednesday

Cardio – SSC 45 7 315

Thursday

Additional activity – brisk walk 30 2 60

Friday

Resistance - hypertrophy 45 7 315

Saturday

Sunday

Total Average
Total Weekly
Training RPE for
TOTALS Time week
Load

210 6 1260

Six-Week Load progressions

Total minutes for each RPE average for Total session load
Week
week (approximately) the week (1-10) for the week
7 210 6 1260
(From the previous table)
8 210 6 1260
9 210 6 1260
10 210 6 1260
11 210 7 1470
12 210 7 1470

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BCT Task 4 – Modified Resistance Session Plan & Template: Client 2

Modified Resistance Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? Increase Strength
Hypertrophy Maximise hypertrophy with metabolic stress (high volume, low
intensity)
Increase Strength

Warm-up Equipment and Resources

Activity: Objective: Rower
5 min dynamic whole body stretches. To warm up the muscles and prepare the body and create blood flow. Exercise Mat
Description: Stopwatch
Perform various dynamic movements for 30sec each side / each
side e.g. leg swings and star jumps etc.
Resistance Training Details Equipment and Resources
Activity: Objective:
Increase Strength
35 min full body resistance
Description:
Mechanical Tension Barbells, weight plates, various
SETS- 3/4 REPS- 3-8 TEMPO- 2010/2020 REST- 120sec machines, dumbbells and mobility
Metabolic Stress drills.
SETS- 3/4 REPS- 12+ TEMPO- 2010 REST- 60/90sec

Cooldown Equipment and Resources

Activity: Objective: Stationary bike
Cool down the body and stretch out for active recovery of the muscles. Exercise mat
5 min static stretches stopwatch
Description:
Hold various stretches for 30 sec on each side e.g. hamstring hold and

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 39

hip flexor etc.

Session Duration (min) 45 Target RPE 7 Training Load 315

Warm-up:
5 min of dynamic stretches of whole body e.g. star jumps and leg swings etc

Warm-up Rest Tempo Total Time

Exercise Cues & Comments Repetitions
Repetitions (sec) (sec) (mins)
Pull-ups  Bring chest to bar and keep abs squeezed/ legs still - 5 5 5 - 120sec 2010 420
 Pull barbell into upper back and knees in same
Back squats direction as toes
- 5 5 5 - 120sec 2010 420
 Push into the floor with both feet and keep elbows
Bench Press under bar
- 5 5 5 - 120sec 2010 420

Hip thrust machine  Look straight ahead and extend through the hips - 12 12 12 12 60sec 2010 384
 Keep legs extended and push through the balls of
Standing calf raises the feet
- 12 12 12 12 60sec 2010 384

Leg raises  Lay flat, knees at 45 degrees, raise chest - 12 12 30sec 2010 132

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Cooldown:
5 min of static stretches of whole body e.g hamstring hold and hip flexor etc.

Program Time = 45min

BCT Task 4 – Modified Conditioning Session Plan & Template: Client 2

Modified Conditioning Session Activity Overview of Training Variables Session Objective
Type of Session: Why will this session help your client achieve their goals? To DevelopCV fitness
SSC
Improve and maintain heart

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To DevelopCV fitness health.

Improve and maintain heart health.

Warm-up Equipment and Resources

Activity: Objective: Exercise Mat
5 min Dynamic Stretching To prepare the body and generate blood flow to prepare the body for exercise.

Description: 5 minutes of whole-body dynamic stretching:

- Leg swings forward/back + across the body 30ses/ES (2mins

total)
- Arm circles forward, backwards, and across the body 30sec
each (1.5mins total)
- Reverse lunge with knee drive 30sec/ES (1 min total)
- Thoracic rotations 30 sec

Resistance Training Details Equipment and Resources

Activity: Objective: 1. Develop CV fitness
3. Improve and maintain heart health. Water bottle
1. 30 min SSC session
Towel
Description: Cardio machine
Perform a steady state cardio session on a cardio machine

Cooldown Equipment and Resources

Activity: Objective: stretch out the body for active recovery Exercise mat
10 Static Stretching
Description:
10 minutes of whole-body static stretching:

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- lying hamstring stretch 30se/ES (1min total)

- quad stretch 30sec/ES (1min total)
- alternating lateral lunge 30sec/ES (1min total)

Session Duration (min) 45 Target RPE 7 Training Load 315

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Conditioning activity
Resources and instructions
Matt
Warm-up
Timer
5 min dynamic warm up
Perform various dynamic movements for 30 sec e.g. star jumps, leg swings, arm
rotations etc
Pe

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Activity in order of completion Resources

- Water bottle
Treadmill Walk – 35 mins - Towel
- Treadmill

Instructions
- Walk on the treadmill for 35 mins at an RPE of 7
- Maintain a pace where the client can comfortably speak while walking

Cooldown Resources and instructions

Timer
10 min static stretches Hold various stretches for 30 sec each side e.g. hamstring hold, hip flexor hold etc

Program Time: 45minutes Session-RPE: 7

BCT Task 4 – Modifications and Justifications: Client 2

Change Describe the Change Made Explain or Justify the Reason for This Change
1 Changed from 5 min to 10 min to improve flexibility

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Conditioning cool down

Reduce from 10 min to 5 min to allow more time for the cool
2 down changes.
Conditioning warm up
Changed assisted pull to BW pull to increase difficulty as the
3 client found this too easy.
Resistance – Pull Up
Changed smith machine calf raise to seated calf raise because to
4 Resistance – seated calf raise allow more development of the soleus in knee flexion.

Student Name: Victor Oishei II BCT Forms & Templates v1.1 April 2022