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PAF4O

Welcome to Mrs. Holmes' website.  This is where you can catch up on missed work 
or check the calendar for due dates, etc.  Click any link below to view or print.


PAR-Q FORM - for Tottenham Fitness Centre

WEIGHT ROOM HANDOUTS:
Demo assignment - demonstrate an exercise to the class
Resistance training guidelines (safety, posture, etc.)

Fitness Appraisal - chart and instructions
  --> Fitness test ratings (Agility Run only) ... all others are on ExRx.net 


IN-CLASS:
TERM 1:

                Movements around joints (flexion, abduction, etc.)
               Other movements involving joint

Day 3   Fitness Appraisal - finding your 1RM and Ratings
            Intro to the Fitness Portfolio (CCT) - see below

Day 4  Goal-setting and Program design (CCT continued)

               Muscle Diagram Anterior - labeled
               Muscle Diagram Posterior - labeled

Day 6    Muscle Chart Assignment     *due at end of period



Day 6   Test 1 Review:   ANATOMY TEST OUTLINE  (Test is Tues, April 12) 

*great online review game!  http://www.anatomyarcade.com/    --> click 'Poke a Muscle' 




*MYTHBUSTERS - BULLETIN BOARD PROJECT*<-- click here for project description 
--> Click here for rubric (ignore first page)

TERM 2:

FitZone Article: Methods of Cardiovascular Training - describe each one BRIEFLY and add H.I.I.T. training (define this too)
Training the Cardiovascular System - canfitpro candidates only

Bioenergetics (Energy systems handout) - canfitpro candidates only

Nutrition - handout (use textbook)
Canada Food Guide - use this to find answers regarding the Food Groups

Assignment:  Analyse your foods:    not done 2016
 - Go to the website: eatracker.ca   - Sign up for an account   - enter your 10 most common foods (all in one day is fine)
OR...just randomly search the web for 'nutrition data' for your top 10 foods (ex. nutritiondata.self.com) 
Diet assignment questions

The Client Journey - text questions - canfitpro candidates only

Ergogenic aids - computer assignment - not done 2016

TEST #2 OUTLINE - make sure your notes are complete...you'll be allowed to use them!


PRACTICAL EXAM - DESIGNING A PROGRAM FOR A CLIENT

DATES:  Wed, Thurs, Fri & Mon (June 15,16,17,20) - Don't miss your day or it's a zero!

PRACTICAL EXAM EVALUATION - how to get 100%


PRACTICAL EXAM CLIENT PROGRAM CARD - print 2 copies!!! (one for you to use during training session / one for teacher)
    ---> to edit this, click on 'FILE' --> 'Download as' --> then choose a program  ...Don't forget to SAVE it and print 2 copies!
CLIENT INVITATION - print this off and get it signed if your client will be missing another class that day

USE THIS!...
'Client Program Design' - chart that outlines F.I.T.T. for beginner, intermediate & advanced clients (for strength training and cardio)
**NOTE:  Be sure to calculate your client's actual Target Heart Rate for the cardio intensity (using their age, RHR and the THR formula) 

THEORY EXAM REVIEW - Multiple Choice exam (June 24 9 a.m.)


PTS CANDIDATES ONLY!...
Sample Program Cards - other styles you could use as a personal trainer
Client Program Cards - what are they?


RPE chart - you need this for some questions

Canfitpro revisions - new textbook pages! (2015)

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