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Unit 4 P3/P4 - Be able to plan a fitness training programme

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Chris Softley

on 6 September 2018

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Transcript of Unit 4 P3/P4 - Be able to plan a fitness training programme

Be able to plan a fitness training programme
Periodisation
Training cycles are split into:
Principles of Training
Training Diary
A training programme
What do you believe should be involved in a training programme for it to be successful??
Need to set individual goals
Specific to individual
Must be flexible with training

P3 - Produce a 6 week fitness training programme for a selected individual that incorporates the principles of training and periodisation
P4 - Monitor performance against goals during the six week training programme
Must be structured
Collect specific information about the client
E.g. goals, lifestyle, medical history and physical activity history
Goal Setting
Short - 3-4 weeks
Medium - 1-3 months
Long Term - 3 months to a year
S.M.A.R.T Targets
Can you remember??
Specific
Measurable
Achievable
Realistic
Time-bound
More important factors:
Lifestyle
Need to know about:
Alcohol intake
Diet
Time available
Occupation
Family
Financial situation
Always build a programme into a routine so there is no extra stress
Medical History
Ask to complete a pre-exercise health questionnaire
Helps look for:
Heart problems
Pains
Dizziness
Blood Pressure etc..
Physical Activity History
Previous exercise experience
Health-related issues, asthma or recent illness
Always plan around the clients previous history
Experienced - Tough intense programme
Beginner - Low intensity programme
Follow the below principles
S.P.O.R.T.I
Specificity
Needs to match the needs of the individual/sport
Specific muscle groups
Specific targets
Progression
Increase the intensity of training
Do not overload to quickly
Do not allow for clients to plateau (level off)
Overload can also lead to injury if used incorrectly in a training programme
Overload
Pushing the clients body beyond usual levels
Can be achieved by adapting:
Frequency - number of sessions
Intensity
Duration - total time
Do not allow for over training/burnout
Think of the different points within a season
Recovery and reversibility
Recovery allows for body repair and renewal of body tissue
Progression rate will be reduced if not enough time for recovery is given
Injury causes reversibility - reduction in fitness levels
Tedium
Training can become boring
Usually because it is the same style of training over a long period of time
You must try and use the term variation within your training programme to prevent tedium from setting in
Individual Differences
Everyone has different needs, abilities, goals skills, physical attributes, lifestyle, medical history and exercise preferences.
Tailor the programme to the individual
Beginners show the biggest amount of improvement compared to elite athletes
F.I.T.T Principle
Frequency
Intensity
Time
Type
Macrocyles
Mesocycles
Microcycles
Macrocycle
Based on a 1 year to 4 year cycle
Footballer - 1 year cycle - June to May
Olympic Athlete - 4 year cycle
Mesocycle
Medium term process
4-24 weeks
Helps with work to rest ratio
3:1 - 3 weeks work to one 1 week rest
Beginner - 2:1
Elite - 6:1
4 week programme can be repeated but with different intensities - think overload!!
Microcycle
Mesocycle divided into microcycles
Follow the FITT principle
Typically lasts for 1 week or 5-10 days
Individual training sessions
Microcycle should consist of:
Warm up
Main Activity
Cool down
When working with athletes maintain a training diary
Helps keeps records of the training programme
Often overlooked in the fitness industry
Helps monitor:
Health and safety - Injuries/Illness
Progression
Communication - athletes history
Evaluation
Professionalism
Date and Details of the session
Helps organise time
Monitor progression
Helps alter future plans
Progression
Helps monitor the training programme
E.G.
How did you find the intensity?
Could you have performed more reps/sets?
Did you like the exercises?
Do you feel you have progressed?
Any other relevant thoughts
Attitude
Helps assess good/poor sessions
Record comments of likes/dislikes
Helps plan for future sessions
Motivation
Most important ingredient for success
Can lose motivation due to:
Lack of improvement
Boredom - exercises
Poor sporting performances
External pressures - work etc
Links to goals
Comment on the goals identified at the start of the programme
Consider the following Q's:
How close are you to your goals?
Are the goals still SMART targets?
Do the goals need to be revised?
Is the training too focused on one particular goal?
Competition results
Helps monitor progress
Motivation: if improvements then you are more likely to want to experience more success. If no improvements then it will motivate you to review your training
Progression: Improvement in results can help be more inclined to use progression within the training programme so you can carry on improving.
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