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CTC Unit 5: Training for Personal Fitness

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by

John Bowers

on 21 January 2015

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Transcript of CTC Unit 5: Training for Personal Fitness

Unit 5: Training for Personal Fitness
Learning aim A:
Design a personal fitness training programme
S
M
A
R
T
E
R
Personal Goals
Learning aim B:
Know about exercise adherence factors and strategies for continued training success
Sport and fitness-related targets
Evaluate
Using the template, create your own target
Feedback
Refine if required
LO:
Design a personal fitness training programme (with reference to the SMARTER principle)
Aims and Objective
Arrange Portfolios
- Put in dividers
- Print title pages and stick to each divider in correct order
Sections
1. Personal goals, aims and objectives
2. Personal information
3. Principles of training
4. Programme design
5. Exercise adherence factors and strategies
6. Training diary
7. Observation records/witness statements
8. Programme review
Aims
Are the ultimate 'things' that you would like to
achieve by the end
of the training programme.
Your aims will be based upon the SMARTER target that you have set
• E.g. the aim of the training programme is to run the 100m 0.5 seconds more quickly.
• E.g. the aim of the training programme is to be able to perform 50 consecutive push-ups
Come up with one self-devised 'aim' of your own
Objectives
Objectives of your training programme are
how you plan to achieve your aims
.
It is related to the stages/
steps that you would need to complete
in order to achieve your aim;
• E.g. perform 3 x 30 minute interval training on a running track during week 1 of the programme.
Write an objective that links to your previous example of an 'aim'
Task:

Complete worksheet using own or suggested example
Baseline Fitness Testing
Conduct tests and maintain a neat copy of your results in your work books.
Task:
In pairs, read the instructions and complete the tests, acting as a measurer and recorder for one another.
Starter:

1. Comment on your performance in last weeks fitness tests. What were your
strengths
and
weaknesses
?
2. Why do you think you performed as you did - does the type of sport you play help/hinder your performance in any of the tests?
LO:
Determine how safe and prepared someone is to take part in a personal fitness training programme.
Success Criteria
L1P - Outline personal information
L2 Pass - Summarise personal information
L2 Merit - Assess personal information
L2 Distinction - Links to personal information
Aims and objectives?
What were they???
Is it safe to take part?
Task:

In small groups write-down what things you might
check
in order to work out if it is safe for someone to start training.
Write-down one thing per post-it note

Share your findings on the wall
As a group, can you elaborate on why it might be important to check on any one aspect?
Photograph findings
Can we catergorise the post-it notes?
Task:
Using your worksheet, write an additional sentence to
justify why
the 'Post-It Note' should be taken into account before allowing someone to start a training programme
A tool used to clarify
whether it is a safe
is referred to as a
‘Physical Activity Readiness Questionnaire’
…or a
‘PAR-Q’
Task:
1.
Complete a PAR-Q
.
2. Using the criteria on the sheet,
comment in your books
as to how suitable you are to begin a fitness training programme.
The different lifestyle factors that would be important to check would include:
- Physical activity levels,
- Dietary intake,
- Medical history,
- Alcohol intake...
...all of which might impact on your ability to carry out a fitness training programme.
A PAR-Q, only collects part of the required information.
What information does a PAR-Q
NOT
collect?
A lifestyle questionnaire therefore collects the other additional information.
Whereas PAR-Qs are reasonably similar in structure; lifestyle questionnaires can vary greatly.
Task:
1.
Complete a version of a lifestyle questionnaire from your own perspective
.
2. Based upon the results of your PAR-Q
AND
lifestyle questionnaire
comment on your overall STRENGTHS and AREAS OF WEAKNESS
.
Reflections on your findings
Starter:
1.
Complete and
stick-in
a version of a lifestyle questionnaire from your own perspective
.
2. Based upon the results of your PAR-Q
AND
lifestyle questionnaire
comment on your overall STRENGTHS and AREAS OF WEAKNESS
.
LO:
Determine how prepared someone is to take part in a personal fitness training programme.
Success Criteria
L1Pass - Outline personal information related to how prepared someone is to train
L2 Pass - Summarise personal information related to how prepared someone is to train
L2 Merit - Assess personal information related to how prepared someone is to train
L2 Distinction - Links to personal information related to how prepared someone is to train
How mentally prepared for training are you?
+
-
Positive
You are looking forward to working towards your goals.
Negative
I won’t achieve my goals for a long time
Level of Motivation
Highly motivated:
Always having your goals in sight and knowing you can achieve them.
Lacking in motivation:
Previously unsuccessful therefore not motivated about achieving your goals this time.
No goals are set, and therefore no plan in place to achieve anything.
Task
In small groups, give some examples of where other sportspeople may be placed on this continuum in terms of their motivation and why.
Attitudes can impact on the success
of a training programme.
Motivation
is vital for goal achievement.
Reflection task:
In your books, individually identify what you are
positive and negative
about regarding your potential training programme.

By doing this, it will give you an indication of whether you are ready to take part in it.
Task
In a small group, discuss the above image to determine their likely attitude to training.

Principles of Training
LO:
To know the ‘rules’ of training correctly.
Success Criteria
L1 Pass
- Outline the importance of warm-up, cool down and FITT.
L2 Pass
- Describe the principles of training and their application to the personal fitness training programme design.
L2 Merit
– Explain the principles of training and their application to the personal fitness training programme design.
Starter
- In small groups, produce a 2-minute recap presentation on
attitudes and motivation
to training.
F.I.T.T. Principle
F
I
T
T
Frequency
How often
a person trains with regard to the amount of sessions they do per week
Intensity
How hard or difficult
the training is.

Task:
Consider how 'intensity' could be measured?
Time
How long
the training session is.

Task:
How long is long enough for a training session?
Type
The
type of

training method
selected by the athlete to improve their level of fitness or sports performance;

Task:
What types of training are you aware of?
Tasks:
1.
Complete worksheet
2.
Pair-up with someone else in the group to discuss what information you have recorded for each principle of training and read what they have written.
3.
Develop the quality of your based upon verbal feedback given in addition to the table (below)
Intensity
How hard?
% of HR
Consolidation
LO:
To appraise and complete and submit all required aspects related to Task 1 and 2 from the Assignment Brief
A. Organise folders
B. Print key documents into workbook
C. Reflect upon current learning
E. Work on assessment tasks
D. Appraise an example of completed coursework
What do you think of the work?
Good Comments
Improvements?
Think Piece:
Read the following...
What makes Huskies so special?
Your
client
will be...?
Write a brief comment in your books under the sub-heading
"Training Think Piece".
Task:
Interview your client using a
PAR-Q
and
Lifestyle Questionnaire
.
They will then interview you afterwards in return.
Task:
Familiarise yourself with the questions you need to answer.

Particularly the
aims
and
objectives
section!
Plan out what you will say for these aspects.
(use the pre-completed example to assist you).
LO:
To complete and submit all required aspects related to Task 1 and 2 from the Assignment Brief
Using...
a. Assignment support sheet in book
b. Example of completed task
...write-up the first task of your assignment in full
ONCE COMPLETE, SAVE TO STUDENT SHARE AREA
Tasks
1. Once you have completed the assignment task a peer will read and review your work using the template below.
2. Following their peer assessment, they will provide verbal feedback to you for you both to discuss.
3. Any alterations that you agree need to happen, should be written into you book as a personalised list of things that you will need to do to improve the quality of your work.
Principles of Training
Save your coursework in shared folder for Mr Bowers to print and assess
LO:
To know the further principles of training
Success Criteria
L1 Pass
- Outline the importance of warm-up, cool down and the FITT principles
L2 Pass
– Describe the principles of training and their application to the personal fitness training programme design.
L2 Merit
– Explain the principles of training and their application to the personal fitness training programme design.
1. Adaptation
Task: Describe the process of how we adapt as a result of training correctly.
2. Variation
3. Rest and recovery
5. Reversibility
Active rest + other strategies
Low intensity training during non-training days
If intensity of training is too easy, the training effects are reversed.
6. Specificity
say it!
Every athlete
MUST
train the specific aspect related to their sport.

Which aspects would this include?
1.
2.
Any others?
Example
Different types of training will produce different results

Specific
types of training will produce
specific
results.
7. Individual Differences
The programme
MUST
be designed to meet the personal training
goals
and
needs
of the individual.
These are determined from the assessment process (PAR-Q)
8. Progressive Overload
Working harder than normal
LO:
To know the further principles of training with reference to 'intensity'.
Success Criteria
L1 Pass
- Outline the importance of warm-up, cool down and the FITT principles
L2 Pass
– Describe the principles of training and their application to the personal fitness training programme design.
L2 Merit
– Explain the principles of training and their application to the personal fitness training programme design.
Starter:
Which 'further' principles of training can you recall? Produce a small mind map in your books.
What do you know about
intensity
?
Write down on a Post-It note.
• Maximum heart rate
– uses a percentage of an individuals maximum heart rate and can be used to guide the difficulty level of a training session.
• Borg (1970) Rating of Perceived Exertion

(6–20) Scale
is a measurement tool that allows the participant to rate how hard they think they are working based upon their personal interpretation of a rating system.
How did we do last week?
Task: Write a paragraph to state how well you progressed:
- Did you complete the assignment task?
- After using the sheet, did you identify any weaknesses in your knowledge?
- Is there any knowledge that you still need to develop?
Task:
Develop and improve your FITT principle coursework.
When complete, please
save
into the shared area on the
student pool
.
- Mr Bowers will print this for you.
Tas
k:
Using a second marking sheet, appraise the quality of your partner's work and provide them with feedback of how to improve based upon your assessment.
Consider the following:
- Which aspects from the tick sheet have been met fully?
- Which aspects are present, but only in part?
have been?
- Are there any missed opportunities where they could have provided a sporting example?

Note, you are free to make notes on their work as you see fit (nothing rude!) - you are the marker after all!
Task:
Discuss and comment on the quality of the feedback you have received.
- What do you agree with?
- Is there any feedback that you disagree with? Why?
Task:
Design a plan of action to act upon in order to improve the quality of your work and to produce a final draft of your coursework submission.

i.e. "I am going to add to my information on 'intensity' and add an example the says how a footballer can be specific in their training."

i.e. "I have not talked about targte heart rate zones and need to talk about how you can calculate how hard you should work your body".
What did your partner achieve?:
L1 Pass - Outline the importance of warm-up, cool down and the FITT principles
L2 Pass – Describe the principles of training and their application to the personal fitness training programme design.
Success Criteria
L1 Pass
- Outline the importance of warm-up, cool down and the FITT principles
L2 Pass
– Describe the principles of training and their application to the personal fitness training programme design.
L2 Merit
– Explain the principles of training and their application to the personal fitness training programme design.
Parent's evening
Task:
What is good about this work?
What could be improved?
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