Unit 4 P2, M2, D1

Fitness training and programming

Assessment task

Following identifying the training types as well as advantages and disadvantages for each.

you are required to design a training session for each of these components of fitness; 1.cardiovascular training

2.resistance training3. flexibility training 4.speed training

To obtain the M2 you will need to have detailed plans for each with diagrams/ sets/ reps/ intensities/ rest periods etc.

Assessment task

To assist you with this use your assessment task for P1, the previous slideshow for this unit as well as “methods of training” from unit 2

Some example sessions will be given as part of this PowerPoint

Assessment task

Ensure each session is user friendly clearly set out

Use of text, diagrams (with dimensions) and pictures

An appropaite warm-up/ prehab and cool down have been identified for each session type

CV Training

Traditional long, low intensity known not to be as effective as other methods;

4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4 SSG 4v4; 4 mins x 4 3 mins (active recovery)

• Treadmill hill pyramid:• Find the speed that produces 70% of your Max HR• Stay at that speed throughout your interval then vary the gradient on the treadmill• Work 2 minutes• Rest 1 minute• Warm up: 2minutes @ 2% gradient• Rest• 2 minutes @ 4% gradient• Rest• 2 minutes @ 6% gradient• Rest• 2 minutes @ 4% gradient• Rest• 2 minutes @ 2% gradient

Strength/ Resistance Training

What is you aim? Maximal Strength Hypertrophy (Muscular size) Muscular Endurance Power

Strength Hypertrophy Endurance Power

Rep Range

1-5 (1-3) 6-12 12-15+ 1-5

Sets 1-6 2-4 2-5 1-5

Intensity 80%+ 65% to 85% 

30-50% 50% (Maximal velocity)

Rest 2-4 minutes

30-120 seconds

minimal Maximal

Strength/ Resistance Training

Ensure that you session plan is presented effectively and that it contains;

A warm up “fit for purpose” A series of exercises within the focus

with intensities, reps/ sets potentially a diagram

An effective cool down and potential recovery strategies

Strength/ Resistance training sample sessions

Example resistance sessionExercise Sets/ reps Weight rest

Press up 25/3 BW 30 seconds

Pull up 15/3 BW +5kg 30 seconds

Mason Twist 25/3 5kg Medball 30 seconds

Dips 15/3 BW+ 10kg 30 seconds

V-up 15/3 BW +10kg 30 seconds

Lunge 15 (E/L)/3 BW 30 seconds

S/L squat 14 (E/L)/3 BW +20kg 30 seconds

Example Flexibility session

Example Flexibility session

Speed Session

choice of distance reflected the distances. >50% of sprints studied in the premier league were less than 10m in distance

Session Examples

C

10m

Session:

6 repetitions, 60 second recovery between reps

3 sets

Ball as stimulus

Progressions:

Add in GK

Increase distance to 15m

Add in changes of direction