Sport and Active Leisure CourseBTEC Module Workbook

Unit 13:Planning Own Fitness

Programme

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Planning Own Fitness Programme-Assignment Brief

Course: Edexcel BTEC Public Services level 1 Award, Certificate & Diploma

Unit Title: Unit 13 Planning Own fitness Programme QCF Level 1 – K/501/7250 (40hrs)

Assignment title Planning Own Fitness Programme

Learner Name Job Choice

Instructor Name

Evidence can include:

• Individual learning plan, training agreement

• Action plan

• Evidence worksheets/fitness programmes/workbook

• Assessor/witness observation

• Audio or video recordings

• Any other evidence which demonstrates competence

Recording of Fitness assessments

Personal, Learning & Thinking Skills (PLTS)

Candidates undertaking this unit will demonstrate PLTS in the following

areas: • Reflective learners • Self-managers. • Effective participants. •

Creative thinkers. • Team Workers.

Jargon Buster ALP-This stands for Assessing

Learners Progress, against the BTEC

criteria.

ELP-This stands for Extending

Learners Progress, above and

beyond the BTEC criteria.

Issue Date: Assessment Due Date:

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By completing this BTEC unit:

Y.S.B.A.T-You Should Be Able To

Learning Outcome Assessment Criteria

1. Know the components of physical fitness.

1.1 Describe the components of physicalFitness.

2. Be able to assess own fitness level. 1.1 Assess own fitness level.

3.Be able to plan and use own fitnessProgramme.

3.1 With guidance, plan own fitness programme with set targets.3.2 Use own fitness programme over a given period of time.

4. Know how to overcome barriers that may affect achievement of fitness goals.

4.1 Identify barriers to achieving fitness goals.4.2 Identify ways to overcome barriers.

5. Be able to review own fitness programme.

5.1 Assess the results of own fitnessProgramme.

Scenario

In order to take part in sport and active leisure, participants need to have a certain level of fitness. Most participants would like to improve their performance. Increased fitness plays a vital role in improving performance.

This unit introduces learners to the five different components of physical fitness and the training available for each component. Learners will then have the opportunity to participate in training for each component of fitness.

Learners will cover basic fitness testing which will help them to determine if their fitness training is meeting its objectives

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Aim

The aim of this unit is to increase your knowledge of how to plan their own fitness

programme

Incentive

In order to take part in sport and active leisure, participants need to have a

certain level of fitness. Most participants would like to improve their

performance. Increased fitness plays a vital role in improving performance.

Reason Why

Defining Health and Fitness according to the World Health Organization, health is a

state of complete physical, mental and social well being; not merely the absence of

disease or infirmity (WHO, 1946)

The term ‘fitness’ refers to the ability to meet the demands of life safely and

effectively, without exhaustion or undue stress. Fitness is a multi-dimensional

concept and the level of fitness in one area can influence other aspects of ‘total

health’ including: emotional & mental, social, medical, nutritional, spiritual and physical

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Self Awareness Questions

ELP

1) What types of activities/sport do you take part in?

2) What is your fitness levels like at the moment? How fit do you feel?

3) Does anything prevent you from participating in these activities?

4) What improvements would you like to make to your fitness?

5) Do you have any long term goals you want to achieve (e.g. running a

marathon

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Components of Fitness

ALP 1.1 Task 1

Components

Health is state of complete mental, physical and social well being where as fitness is the ability to meet demands of a physical task.

Component of Fitness Definition

A ........... E.................

Is physical exercise of relatively low intensity and long duration, which depends primarily on the aerobic energy system

Flexibility

Strength

Speed

B............... C.....................

Is used to describe the percentages of fat, bone and muscle in human bodies.

SCENARIOS - Think of 3 different sports and identify which component of fitness is predominately used.

Sport Component of fitness Why

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Components of Fitness

ELP – 1.1

Using the definitions above, write your own interpretation of the following words.

Aerobic Endurance

Flexibility

Strength

Speed

Body Composition

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Fitness Tests

ALP 2.1 Task 1

Fitness Levels

As a student on the sport Academy, you will be assessing you own levels of fitness

by taking part in a number of physical fitness tests and recording you findings which

can be used as a motivational tool for you to improve. In the tables below, record

information on each test and record your own personal score.

Aerobic Endurance – Cooper 12 minute run

Record your research here....

Date of test Score Result Category

Record your research here....

Date of test Score Result Category

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Strength – Hand Grip Dynamometer

BTEC 13 – 2.1

ALP 2.1

Flexibility – Sit and Reach Test

Record your research here....

Date of test Score Result Category

Speed – 50 metre sprint

Record your research here....

Date of test Score Result Category

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ALP 2.1

Body Composition – Waist to Hip Ratio

Record your research here....

Date of test Score Result Category

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Unit 13 -

Principles of Training

ELP 2.1

Training helps to improve an athlete’s performance and there are some basic principles to be aware of.

PRINCIPLE OF TRAINING

DEFINITION

S

P

O

R

T

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Types of Training Activities

ELP 2.1

When planning your training programme it is important to remember it does not have to all take place in the gym. Can you think of other activities to improve your Fitness?

Example - walking

Gym Information

ELP 2.1

Look at the words below, what do these words mean to you. Write down your answers

Sets –

Reps –

RPM –

BPM –

RPE –

HR –

RHR –

SPM –

MPH –

KPH –

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Types of Training activities

ALP 3.1 Task 1

Below are some other examples of training methods can you match the definition to the training method. Can you think of any sporting examples where that type of training is used predominately?

Methods of Training Definition Sporting Example

Resistance Training

(weights)

Circuit Training

Endurance Training

Flexibility Training

Passive Training

Speed Training

Interval Training

Using the box below think about the training methods above and what areas would help you most in your training programme and how?

Example – Resistance training can help develop muscular strength

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F.I.T.T Principle

ALP 3.1 Task 2

When planning any training programme it is important to have a set of rules that

must be adhered to in order to benefit from any form of fitness/ training programme.

• F________ – the number of sessions in a given period (how often)

• I________ – the level of work performed during an activity session (how

hard)

• T___ – the duration of a given session (how long)

• T___ – the choice of activity. For example, running, weight training,

stretching etc.

After you have applied the FITT principles to your training programme you will need

to consider the following – please complete the table below;

Activity Where When Short term goalswalking Local nature

reserve

Saturday 25th

September

To increase

wellbeing

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Examples of Training Programmes

ELP 3.1 & 3.2

Please remember the FITT guidelines when planning your programme(example below)

Please read table below for examples of training Reps & Sets for specific goals

Timing and Sequences

Plan realistic timings and sequences appropriate to:

• Fitness level

• Environment

• Type of session

• Duration of session16

• Programme goals

Planning and Preparation Page

ALP 3.1 & 3.2

Use the page below to do any planning that you think might help you when producing your training programme

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Follow own training programme

The training programme that you have created will be followed over a 4 week period. A re-assessment of your physical fitness will take place at the end of the cycle

Please attach your training programmes here

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Barriers to Exercise

ALP 4.1 & 4.2

Read the following scenarios below and identify at least 2 barriers to exercise and describe ways of overcoming these barriers.

1. Single young mother wanting to lose her baby weight but her gym is not very local and she is worried about leaving her baby.

Barriers to exercise:

Overcoming these barriers:

2. A Muslim woman who wants to start to become active and lose weight but has never been in a gym before.

Barriers to exercise:

Overcoming these barriers:

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Barriers to Exercise

ALP 4.1 & 4.2

2. A 60 year old retired man who is overweight resulting in him having health problems and lacks motivation has been told he has to lose weight by his doctor.

Barriers to exercise:

Overcoming these barriers:

3. An inactive 40 year old lady who has 2 children and a full-time job wants to lose weight but is scared of going to a gym.

Barriers to exercise:

Overcoming these barriers

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4. A young teenage girl who suffers from asthma, is really shy and lacks confidence but wants to start going to the gym.

Barriers to exercise:

Overcoming these barriers:

Examples of Barriers – Complete tables below

Barrier Examples of how this could be a barrierTimeFamily CommitmentsCost Unable to afford gym membershipEquipmentAccessing facilitiesMotivationTargets

Overcoming these barriers

Barrier ExamplesTime Use weekendsFamily CommitmentsCostEquipmentAccessing facilities Avoiding peak timesMotivationTargets

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Goal Setting

ELP

Goal setting is an effective tool for making progress by ensuring that individuals are aware of what is expected from them if an objective is to be achieved.

Why Set Goals?

Benefits of goals setting

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How goals are set

ELP

The way we measure goals is by the following principle:

S -

M -

A -

R -

T –

Use the box below to produce your SMART goals for training programmes

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ELP

Across

3. Training this training is the quickness of movement of a limb

5. Hip Ratio this tests body composition

8. Looks at how the training can be moved forward

9. Training exercise which consists of activity at high intensity for a period of time,

followed by low intensity exercise for a period of time.

10. The ability to exert a force against a resistance

11. Run a test which improves aerobic endurance

Down

1. You know if the goal is obtainable and how far away completion is

2. This is what happens when training stops

4. The range of movement around a joint

6. This refers to how often you will exercise

7. Defined as the amount of effort or work that must be invested in a specific

exercise workout

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ALP – 5.1

Be able to review own fitness programme

After you have completed your 4 week gym cycle you will collate feedback on your

performance assessing any barriers you encountered and how you overcame them,

physical benefits as well as noticing any improvements in your lifestyle.

Peer Assessment

Name - Date - Please record how well you feel this student adapted to his/ hers training

programme, did they set any SMART targets at the beginning and if so have they

been achieved?

Learner Comment

(Please comment in response to the feedback you have received)

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Supervisor Report

Please summarise how well you feel this student performed during the 4 week gym programme

Video evidence on the learner’s performance can be obtained from the supervisor.

APL 5.1

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Your task is to design a questionnaire to obtain how other students felt or

experiences gained from their participation in the 4 week gym programme

Upon completion please attach.

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Summative Assessment-Unit 13 Planning own Fitness Programme

Unit:

Learner’s Comments: What have you learned from this unit?

STUDENT DECLARATION: I declare that all the work submitted is my own work

Signature: Date:

Ref: Achieved Portfolio

Ref:

Strengths Development

1.1 example

2.1

2.2

3.1

3.2

4.1

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Assessor’s Feedback. Please indicate which criteria have been achieved and identify any immediate actions to achieve a pass:

Name: Signature: Date:

Assessor Name: Date:

Assessor Signature:

Internally Verified

Yes NoDate:

IV Name:

IV Signature:

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Congratulations and well done you have now completed

Unit 13 – Planning own Fitness Programme

Credits Achieved - 4

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