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BTEC UNIT 5 : Training For Personal Fitness

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Sarah Entwisle

on 6 September 2015

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Transcript of BTEC UNIT 5 : Training For Personal Fitness

BTEC SPORT UNIT 5: TRAINING FOR PERSONAL FITNESS
Training for Personal Fitness
Important Information
30 GHL
4 Assignments - 100% Coursework!!

Assignment 2
ASSIGNMENT 3
ASSIGNMENT 4: THE REVIEW
Conclusion
ASSIGNMENT 1
LEARNING AIM : A
Design a 6 week personal fitness training programme to prepare yourself to compete in Churchill Tough Mudder.
Hand out date: -
Hand in date: -
Resubmission date:
What is a Tough Mudder Competition??
AND CHURCHILL'S TOUGH MUDDER........
You will be taking part in the Churchill Tough Mudder competition in ..................!!!
ASSIGNMENT 1: - Design a personal fitness training programme!
Assignment 2: Know about exercise adherence factors & strategies for continued training success!
Assignment 3: Implement a self-designed personal fitness programme to achieve own goals & objectives
Assignment 4: Review a personal fitness training programme.
What information do you need in order to design an effective fitness programme?
Task Specification
What is the AIM of the programme?

What are you trying to achieve?

What are your OBJECTIVES?

How will you achieve your AIM?
Personal Information
Medial History?

Current activity levels?

Current lifestyle choices?

Motivation and attitudes to training?

Why is this information important?
What type of fitness will you need to complete the Tough Mudder Challenge?
How can you improve your fitness levels in preparation for this up & coming event?
How can you ensure that your training programme is producing the adaptations you desire in order to meet your aims and objectives?
How can you find out your current fitness levels?

Why is it important to acquire this information?
Which specific areas do you need to improve?

How do you know this?

Do all areas of your fitness need improving?
TASK 1
In groups discuss what important information you need
to collect in order to effectively design a training programme which will enable you to complete Churchill's Tough Mudder!!
Record your idea's in your booklet on the mind map page!
Task 2
In order to create an accurate personal training programme you need to identify your baseline fitness and evaluate your strengths and weaknesses!
Complete your HEALTH / PHYSICAL ACTIVITY and ADHERENCE questionnaires.

Using your knowledge from last year complete your BASELINE FITNESS TEST and complete the table in your booklet.
Analyze your results by comparing them to the NORMATIVE DATA TABLE. Which components of fitness need to be improved upon??
Task 3
Complete the following recap pages in your booklet.

Which METHODS of TRAINING will improve your weaker components of fitness?
How can you apply FITT & SPORTIAR to these training methods......

F
requency?
I
ntensity?
T
ime?
T
ype?

S
pecific?
P
rogressive
O
verload?
R
eversibility
varia
T
ion
I
ndividual differences
A
daptation
R
est & Recovery




TASK 4
Complete the 6 week training programme


TASK 5
Merit Students! Complete the detailed part of the training programme in your booklet!!

You should break your sessions down and demonstrate how your training session would be set out and in what setting e.g beach/football pitch/gym
In the text boxes EXPLAIN your choices!
Refer to FITT & SPORTIAR.
Warm up:

Be creative remember there are 3 parts - Pulse raise
Stretching
Activity Application
Location:
Where will this session take place?? Sportshall?
Swimming pool?
Living room?
Equipment:
What will you need in order to complete your session?
C of F:

What component of fitness will you be focusing on?
Training Method:
What Training Method will you be using to improve the C of F you want to focus on?
Duration:

How long will your session last? You may want to refer to Reps and Sets!
Intensity:

How hard will you need to work in order to improve your fitness?
Sprint 95% +
Anaerobic 85% - 95%
Aerobic 50%-80%
Merit and distinction students - Relate to your HR!
Cool Down:

Be creative how will you cool down after each session to prevent a build up of LA!!
TASK 6
Distinction students!!

You need to justify the choices you have made and relate them directly to your baseline fitness results. You should also justify......
The training methods you have selected.
The location.
Duration.
Frequency.
How you have prevented boredom.
How you can measure improvement.
Access Fitness testing Prezi for more detail

http://prezi.com/gg_siyljbq6y/untitled-prezi/
Access the components of fitness
Prezi for more details..
http://prezi.com/tli4wt1jkwia/btec-components-of-fitness/

Access the Methods of training Prezi for more details...
http://prezi.com/vfy-jjw-9s5j/fitness-training-methods/
Access the POT Prezi for further details.
http://prezi.com/uafkjx4n2hx4/principles-of-training/


GOAL SETTING
An effective performer requires a range of technical, physical and mental skills to cope with the demands of competition. Developing these skills requires careful planning and this can be achieved by setting short/immediate targets and long-term targets.
For Example!!
Jog 10min
Dynamic stretching 5min
Learning Aim B: Know about exercise adherence factors & strategies for continued training success!
Date issued:

Hand in Deadline:

Resubmission Deadline:



TASK 1
:
Think about what factors may cause you problems and have a negative effect on your ability to carry out your exercise programme.

In WORD you are going to create a poster which describes all the barriers a student like yourself may face when attempting to exercise regularly!
TASK 2
: Title your poster ' P4 - Strategies for Training Success: Overcoming Barriers to Exercise
TASK 4
:
In the centre of your poster create a table which lists a students barriers to exercise.
TASK 3:

Describe the term Exercise Barrier on your poster.
Explain why it is important to identify Barriers to Exercise.
TASK 5:

From your list, choose a minimum of 4 Barriers you faced during your Training Programme and explain the strategies you implemented in order to overcome them.
Learning Aim C:
Implement a self-designed personal fitness training programme to achieve own goals and objectives.
Date Issued:
14th November 2014

Interim Deadline:
9th January 2014

Final Deadline:
23rd January 2014
TASK 1:

As you begin your training sessions you will need to log and record your results and progress using the sheet below. You will be expected to log 2/3 of the sessions you take part in each week.
Main Activity
Using your training programme, state the activities you will be completing.

e.g Warm up
Circuit training
Continuous Training
Duration
How long will each activity last?
How many laps will be completed?
Rest Periods?

e.g 10mins
25 reps
5 laps
Recorded Intensity
RPE?
% MHR
BPM
Progress Identified
Time it took you to complete activity?
Number of laps completed?
Number of repetitions completed?
Weight lifted?
Distance traveled?
Successful hits?
Personal Feelings
How do you feel before/during/after your session?
http://www.brianmac.co.uk/poms.htm
Bored/excited/tired/worn out/happy/motivated
Recommendation for Improvements
Increase/decrease reps/sets/intensity
Increase/decrease duration
Add more specific tasks
Too wet had to make adjustments
Boring, incorporate different MOT etc
Learning AIM: D- Reviewing a personal training programme.
ISSUE DATE:
24th February 2014
INTERIM DATE:

24th March 2014
FINAL DATE:

22nd April 2014
Complete all fitness tests again and record post training results.
Compare Pre training results against post training results.
Remember to ensure
VALIDITY/RELIABILITY/CORRECT CALIBRATION
Analyze your results!
Have you improved/progressed your baseline fitness?
Record how long it took you to complete the TM Challenge
Record your ranked position
Did you complete all the TM stations?
How difficult did you find each station?
Use the BORG SCALE - Identify why it was difficult
Outline the AIM of your training programme
What objectives did you focus on to meet your AIM?
Do you meet your AIMS and OBJECTIVES?
Did you achieve your SHORT & LONG term goals?
Provide evidence from your log book and post training data
Tick or cross each of the statements against each of the 6 weeks.
Ticks represents the strengths of your training sessions
Crosses represent weaknesses of your training programme
e.g If you didn't enjoy your session -X
If your training session did not challenge you- X
Identify and explain why your programme was EFFECTIVE (6 X Strengths)
Provide evidence to back up your explanation
Identify and explain the problems associated with your training programme (Weaknesses X 6)
Provide evidence to support your points
Suggest recommendations to improve your training programme
Justify why these changes will make your programme more effective
Activity 1: Continuous: Mock run of the TM
course as seen above, working at 60% MHR
Record time taken and RPE at each station.

Activity 2: Interval: Tyre Drag 50m x 5 reps with a minute rest period working at 80-85% MHR. Record
time taken to complete each drag.

Activity 3: Replicate the grab, complete 5 reps and 5
sets. Record success of grabs and RPE.
Activity 1: Continuous: Complete the bleep test to maximal effort (50-100% MHR) Record level and shuttle
reached

Activity 2: Replicate ball throw target and start 8 m away from it. Using a Netball complete 10 throwing reps with a 20 secs rest between each throw. Record RPE and success of hits
Activity 1: Gym session circuit. Complete 10 reps and 2 sets working at 80% rep max on the following machines.
Resistant -Bicep machine/Tricep machine/Abdominal machine/quadriceps machine/Hamstring machine and lats machine. Record RPE after each station. Allow 2 mins rest between station

Activity 2: Gym session Circuit 30 reps working at 50% rep max on the following machines.
Resistant -Bicep machine/Tricep machine/Abdominal machine/quadriceps machine/Hamstring machine and lats machine. Record RPE after each station. Allow 2 mins rest between station
Discuss the Mind Map headings below and record your findings in your OWN words.
Decide what your long term and short term
goals should be and record them in the GOAL
SETTING section of your booklet.
What do we mean by an EXERCISE BARRIER???
On Your table create a list of all the different barriers
students might face when trying to complete a training programme.
Discuss how these factors may prevent a student from exercising.
Discuss how a student could overcome these barriers
What Exercise Barriers do these people face??
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1. 1 KM RUN AROUND THE X COUNTRY COURSE
Cargo Net through the sand pit
Agility Run Through 8 cones
Complete 30 Press Ups
Plyometric Hurdles x 10
The Wall : Must take your whole body over the top of the box
Ladder and Hoop Run
Ball Throw: Roll the ball 15m into the designated zone before moving on.
Tyre Lift: Carry 1 tyre x 2 up the hill and round the tree
Balance Beam: Run across 2 x upturned benches without falling off
Sit ups: Complete 50 Sit ups
Hold the plank for 2mins
Sprint to the finish
Full transcript