New Forest Academy
BTEC Level 2 First Award in Sport
Name: / Class:Assignment: / Design a personal fitness training programme / Ref: / 5 LA:A
Hand out: / Hand in:
Unit 5. Training for Personal Fitness
My
Personal
Fitness Training Programme
Criteria Check list -
Learning Aim / Criteria / Tasks / Pupil Tick when completedA / P1 / Summarise Personal Information for designing a fitness training programme
M1 / Assess personal information for fitness training programme
D1 / Justify the training programme design, explaining links to personal information
P2 / Independently design a safe six-week training programme
M2 / Design a safe six-week training programme, showing creativity in design
P3 / Describe the principles of training and their application to the personal fitness training programme design
B / P4 / Describe four personal exercise adherence factors and four strategies for training success
C / P5 / Safely implement a successful six-week personal training programme, maintaining a training diary
M3 / Safely implement a successful six-week personal fitness training programme, maintaining a training diary summarising outcomes for each session
D2 / Safely implement a successful six-week personal fitness training programme, maintaining a training diary to evaluate performance and progress
D / P6 / Review the six-week personal fitness training programme, describing strengths and areas for improvement
M4 / Explain strengths of training programme and areas for improvement, providing recommendations for future training and performance
D3 / Justify recommendations for future training and performance
page / Completed
Tick
4 / Personal history questionnaire
7 / Principles of training
8 / Types of training
9 / Goal setting
10 / My Personal Aims
11 / My training plan
12 / Overview of my 6 week plan
13 / Adherence factors and strategies
16 / Training log book (6 weeks)
29 / Review of programme table
30 / Review detailed summary
Personal History Questionnaire (P1, M1 & D1)
It is important to collect medical information to screen an individual before they undertake a new training regime.
1 Personal details -
NameAddress
Gender / Date of birth / Age
Height(m) / Weight(kg) / BMI
2 Sporting goals –
What are your long term sporting goals over the next year or season?What are your medium term goals over the next three months?
What are your short term goals over the next three months?
3 current training status –
What are your main training requirements? (tick)Muscular strength / Muscular endurance
Speed / Flexibility
Aerobic fitness / Power
Weight loss / Skill related fitness
Weight gain / Other (please state)
How would you describe your current fitness status?
How many times a week will you train?
How long have you got for each training session?
4 physical health
Do you experience any of the following? (tick)Back pain or injury / Ankle pain or injury / Knee pain or injury
Swollen joints / Shoulder pain or injury / Head injuries
Nerve damage / Hip or pelvic pain or injury
If yes please give details
Are any of these injuries made worse by exercise?
If yes, what movements in particular will cause pain?
Are you currently receiving any treatment for any injuries?
7 Medical history
Do you have, or have had, any of the following medical conditions?Asthma / Heart problems / Bronchitis
Diabetes / High blood pressure / Chest pains
Epilepsy / Other -
Are you taking any medication? If yes, state what, how much and why
Name ______Signature ______
Date ______
Describe why it is important to screen an individual before starting a training programme –
Summarise, assess and justify the information you have gathered and how this will affect the design of your personal training programme
(P1, M1 & D1)-
Fitness components
(these could be the fitness areas to you need to improved through training in order to improve your sporting performance )
Aerobic endurance Muscular endurance
Flexibility Speed
Strength Body composition
Power Agility
Balance Reaction time
Coordination
Principles of Training (P3)
Principles
/Description
SpecificityProgressive Overload
/Frequency
/Intensity
Time
/Type
/Reversibility
Types of Training –(P3)
Training method
/Description & what type of fitness it is used to develop (could be more than 1)
Acceleration sprintsHollow sprints
Circuit training
Plyometric trainingInterval Training
/Fartlek Training
/Continuous Training
Goal Setting – (LA: B)
Goal setting is the first step in training programme design. You should be clear about your goals before designing your programme. Goals need to be exciting, worthwhile and achievable and follow the SMARTER rule.
S – specific
M – measurable
A – achievable
R – realistic
T – time-related
E – exciting
R – recorded
Types of goals –
· outcome goals – performance goals – e.g winning a race, setting personal bests, being selected for a team – used for longer term goals.
· Process goals – e.g. improved reaction to starter’s gun, improving technique – useful for short and medium goal setting – can be controlled by the performer.
My personal Goals –
What I want to achieve –
How will it be achieved / measured?
How will it be achieved / measured?
How will it be achieved / measured?
How will it be achieved / measured?
My Training Programme plan – (P2, M2)
WEEK 1I will start each session with 15 minutes warm up – to include....
I will finish each session with 10 minutes cool down – to include....
What – I am going to start the programme with 2 sessions. 2 x Fartlek session and 1 x continuous swimming session
Where – I am going to do the Fartlek sessions in the country park near to where I live. It is flat so should be ok to start with. The swimming session is going to take place at my local pool where they have lane swimming in the morning
When – I am going to do the Fartlek sessions on Monday & Friday and the swimming on Wednesday
How long – The Fartlek sessions will last for 20 minutes each and I want to swim continually (at a steady pace) for 30 minutes
My week One
WEEK 1I will start each session with 15 minutes warm up – to include....
I will finish each session with 10 minutes cool down – to include....
What –
Where
When –
How long –
Overview of my six week plan – (P2 & M2)
Use the principles of training, types of training available and training guidelines to design yourself a personal fitness training programme for a six week period.
Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Explain why you have decided to do the above (D1) -
Personal exercise adherence factors and strategies (P4)
You have now planned your 6 week personal fitness training programme, however, it will not be easy, and what difficulties might you face?
Pick 4 barriers you might need to overcome and try to come up with a solution. (P4)
· Describe four personal exercise adherence factors and four strategies for training success (P4)
Barrier (P2) / What does this mean? (M2)Personal Injury
e.g.
Cost
e.g.
Motivation
e.g.
Time
e.g.
Strategies – the action you can take to help you keep to your training regime. (P4)
Strategy (P2) / What does this mean? (M2)Setting SMARTER targets
Support & reinforcement
Rewards for achieving goals
Implementing enjoyable activities
Everyone is different...therefore different strategies will be needed to help them stick to their training programmes if things start to go wrong a bit.
Every strategy will have its strengths....likewise they will also have their weaknesses.
What do you think the strengths & weaknesses are of the following strategies?
Setting SMART targets strengths weaknesses
Giving support & reinforcement strengths weaknesses
Rewarding achievement strengths weaknesses
Implementing enjoyable activities strengths weaknesses
My Training Diary (P5, M3 & D2)
Training Log book
Your diary should include the following details –
· Main goals, aims and objectives
· Date, time and location of training undertaken
· Session duration
· Resources required, for example, equipment
· Session details
· Your exercise intensity, use rating of perceived exertion (RPE) rating from 6-20 (Borg 1970)
o 6- no exertion at all (rest)
o 9 – very light exercise, like slow walking
o 13 – exercise feels hard – some lactic acid build up
o 17 – very strenuous you feel tired
o 20 – maximum exertion
· Summary comments – details of your performance and achievement
· Programme progression – details of any modifications made to the programme, like increasing duration of training or reducing recovery time
· Motivation for training – how you found the session – enjoyment levels and commitment – any changes to that can be made
Add additional pages to show recording of results from each training session so you can track progres
My training schedule – week 1 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 1 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
My training schedule – week 2 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 2 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
My training schedule – week 3 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 3 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
My training schedule – week 4 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 4 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
My training schedule – week 5 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 5 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
My training schedule – week 6 - Add additional pages to show recording of results from each training session so you can track progress
Days/ Duration/ Sessions / Activity and description - (SPORT/FITT; resources) / Evidence pageEvaluation (D2)
How I found the sessions. How did you feel before/ after each session? What will you learn for your next session?
Describe - training programmes- (P4)
Strengths Areas of improvement.
Summarise the aims of the sessions and how you made improvements – (use of principles of training) (M3)
Week 6 Evidence -
Photo -
Student comment on training programme this week and evidence -Tutor comment on training this week
Student signature / Date
Tutor signature / Date
Review – post programme (P6, M4, D3)
Review date / Aim Set (page 9) / Progress achieved? / Description &explanation of strengths / Description &
explanation of areas for improvement / Justification of recommendations for future training and performance
20/9 / To decrease body fat measure (skin fold test) by 5mm by the end of the programme / Achieved & exceeded (by 4mm)! / My initial reading was 96mm (average reading from 7 sites on my body) which I got down to 87mm by the end of the programme. This is a strength because I met and exceeded my target.
20/9 / To improve warm-up and cool down routines / Minimal / I never spend much time w. up or cooling down. I wanted to make my warm-ups more specific (especially the third phase) and use the cool down as a time to improve my flexibility through a range of stretching exercises. I still rushed both and didn’t plan either very well. / Ü Allocate more time (and stick to it)
Ü Have specific activities planned (and do it to music)
Ü Watch other people who have good warm-up and cool down routines / Allocating time will give me a structure. I stick to my training sessions so should do so with my warm-up etc.
Also, If I watch other people it will give me ideas…which I can then use in my programe. If I have a routine planned there is more chance I will stick to it.
Review (P6, M4, D3)