Answers
Unit 4: Fitness Training and Programming, Assignment 2
- Institution
- PEARSON (PEARSON)
Achieved Highest Grade Possible.
[Show more]
Content preview
Unit 4 Assignment 2I will be designing a 6 week training programme for my client from the gym. I have collected
information about my client; that the programme will be based around the needs of what he
wants to improve and what his lifestyle is like.
Clients Name : Barry Smith
Goals :
Short term - To improve the start of his sprint
Medium term - To improve his time in the 10/20/30 metre sprints
Long term - To improve his power in his legs to improve spring jumps when his playing
football
SMART Targets:
Specific - Sessions to improve his power in lower body.
Measureable - Measure it by testing him with 10/20/30 metre sprint and vertical jump power.
Achievable - Yes, as it’s not high intensity from the very start, acting as a slow build up.
Realistic - Yes, as all of the training will end up improving his results in the tests and the
client is healthy and fit to do it.
Timed - Over a 6 week period.
Current Lifestyle:
He is a goalkeeper in a football academy where he trains 4 times a week. He doesn’t train
outside of his football programme.
Medical and physical history:
The client has never broken a bone or had any serious damage to his body in the past. He is
fully fit to start the programme.
PARQ
Has your doctor ever said you have heart trouble? NO
Do you frequently have pain in your heart and chest? NO
Do you often feel faint or have spells of severe dizziness? NO
Has a doctor ever said your blood pressure was too high? NO
Has your doctor ever told you that you have a bone or joint problem? NO
Are you or have you been pregnant in the last 6 months? NO
Do you suffer from any lower back problems? NO
Signature: BarrySmith Date: 12/12/2019
6 Week Training Programme
, Barry Smith -
Each week is a microcycle.
This training programme is for the pre-season mesocycle for football July - August.
It is part of the football seasons macrocycle.
Week 1 :
Monday
Session Aim : Testing Vertical Jump
Warm up : Few standing jumps into the air, to get the muscles loose, and do a jog around
the pitch.
Main session : Vertical Jump Test, 3 tries, highest jump is recorded. It’s tested by the client
jumping with chalk in his hand and making a mark on the wall. Then the difference between
the client’s height and chalk mark is recorded.
Cool down : A light jog coming down into a walk, kick outs, opening and closing the gates,
and then stretch thoroughly.
Tuesday
Rest : For a rest day, the client will have a recovery period by going for a light bike ride for
40 minutes and eating proteins and carbohydrates to replace lost energy and repair
muscles.
Wednesday
Game day : Make sure the warm up and cool down is correct in order to prevent injury’s
occuring. Also, make sure you eat after the game and replace what you lost, this can be
done by drinking protein shakes.
Thursday
Session aim : Plyometric Training
Warm up : Go for a light jog around the pitch, stretch your muscles well to make sure that
you don't injure yourself.
Main session : This session will be about improving your power. There will be 5 gym boxes
set up inside for you, in which you will perform jumps from one box to the next one and keep
going till you jump onto each box. Each box will be taller than the previous one you jumped
from. Repeat this 2 times with 2 sets, between each set have a 3 minute break.
Cool down : Use the foam roller to roll out and stretch muscles to cool down the muscles that
were being used during this session.
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through credit card for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying these notes from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller bwyss23. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy these notes for £7.99. You're not tied to anything after your purchase.
Can Stuvia be trusted?
4.6 stars on Google & Trustpilot (+1000 reviews)
70055 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy revision notes and other study material for 14 years now