Reference no: EM132532205

Part 1 - Training Theory, Planning Training & Periodisation Basics

Question 1 Using the template below complete a training session plan, using a training session of your choice:

Question 2 Complete a 2-week training plan, (one hard week from a Preparation Period and the other an easier training week during the Competitive Period, i.e. in-season or peaking) using a sport and training activities of your choice. Ensure to include all components of strength and conditioning (speed, strength, endurance, flexibility) as well as recovery, and any skill and/or team training requirements. It is important to include the estimated amount of time taken for each session e.g. 30, 45, 60, 90 mins. Etc.

Question 3 Using the two training weeks from task 2 that you have developed, with a theoretical RPE and time/duration for the length of the session. Show how the total score for each session is attained and then demonstrated how the weekly RPE workload is attained. There should be a clear distinction between your heavy/hard week and your easy/light workload week.

Part 2 - Special Considerations with Emphasis on Child/Youth Resistance training.

Question 4 Design a bodyweight/soft resistance program for the following:
(a) A nine-year old with no previous resistance training experience.
(b) A 14-year-old with 1-years bodyweight/soft resistance training experience.

Part 3 - Strength

Question 5 For each of the following 4 exercise groups:
• Select an exercise of your choice that exhibits the given movement trait.
• Briefly describe two common technical faults that may occur and their implications.

Question 6 Design a basic periodised program (2-3d/wk. for 4-8 weeks) for a less experienced Stage 3 athlete from the sport of your choice. Outline should include exercise, sets, reps, speed of lifting (eccentric - ECC, pause - PAU, concentric - CON), rest periods, intensity progression (weight or RM range e.g. 10-12RM) and order of exercise in a manner similar to below). Use the below template or create your own spreadsheet for each of the 2 or 3 days and attach.

Question 7 Design a basic periodised program (3-4 d/wk. for 4-8 weeks) for a more experienced Stage 4 athlete from the sport of your choice for both the General Preparation phase and Specific Preparation phase. Outline should include exercise, sets, reps, speed of lifting, rest periods, intensity progression (weight, %1RM or RM range e.g. 10-12 RM) and order of exercise. Use a template like the one below in your own spreadsheet for each of the 2 or 3 days.

Part 4 - Speed

Question 8 Design a sample workout for training speed/agility/quickness listing exercise, drills, volume (sets x reps x distance), intensity, rest periods, and order, for an athlete from a team sport of your choice (e.g. any football, netball, basketball, etc. sport). NB. For some drills or exercises, it may be easier to describe the intensity as a function of time and distance (e.g. 40-m in 5.5 seconds), as a % (e.g. 95% maximum) or other ways (fox and hare drill in a 3-m x 3-m grid, 15 seconds @ >90% maximum effort). Use your discretion.

Question 9 Design a sample workout for training speed/agility/quickness listing exercises/drills, volume (sets x reps x distances), intensity, rest periods, order for an athlete from an individual athlete sport of your choice (e.g. tennis, surfing, track and field, gymnastics, etc.). NB For some drills or exercises it may be easier to describe the intensity as a function of time and distance (e.g. 40-m in 5.5 seconds), as a % (e.g. 95% maximum) or other ways (Fox and hare drill in a 3-m x 3-m grid, 15 seconds @>90% maximum effort). Use your discretion.

Energy System Conditioning & Endurance

Question 9 Design a sample workout for aerobic energy system conditioning listing exercise/drills, volume (sets x reps x distances), intensity, rest periods, for an athlete from a sport of your choice. Use this template or create one like it in a spreadsheet.

Question 10 Show a periodised training progression PLAN for that athlete across a 4-week period with 3 training sessions per week. You can describe the objective of the session (e.g. aerobic, mixed, anaerobic), the ‘type of drill (e.g. continuous, fartlek, long intervals, short intervals, rectangles 100%:70%, Eurofit 120% or 110%, tabata, small sided games, etc.) and you need to prescribe what mode the exercise is - e.g. running, rowing, cycling, swimming, paddling, punching etc. as well as the distance/time, sets, reps, rest between reps, rest between sets/drills and so on. Use this template or create one like it in a spreadsheet.

Part 5 - Mobility, Flexibility and Movement Exercise

Question 11 Design a warm-up/movement preparation unit of 10-minutes duration before a skill or tactical training session for an athlete from a sport of your choice. Use this template or create one like it in a spreadsheet.

Question 12 Design a standalone flexibility unit of 10-15 minutes duration for an athlete from a sport of your choice. Use this template or create one like it in a spreadsheet.

Attachment:- Ensuring excellence in strength and conditioning.rar