YEAR 12 SAC - St Leonard's College
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YEAR 12 SAC UNIT 4.1.1 TRAINING PROGRAM PLANNING BOOKLET
Transcript of YEAR 12 SAC - St Leonard's College
YEAR 12 SAC
UNIT 4.1.1
TRAINING PROGRAM
PLANNING BOOKLET
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Study Design
Key Knowledge This knowledge includes:
• fitness components: definitions and factors affecting the health-related fitness compo-
nents, including aerobic capacity, anaerobic capacity, muscular strength and endur-
ance, flexibility, body composition, and the skill-related components, including muscular
power, speed, agility, coordination, balance and reaction time
• data collection activity analysis, including skill analysis, movement patterns and work to
rest ratios assessment of fitness, including aims, protocols (informed consent and fitness
testing), and methods and outcomes of at least two standardised, recognised tests for
each fitness component
• fitness training principles, including intensity, duration, frequency, overload, specificity,
individuality, diminishing returns, variety, maintenance and detraining
• fitness training methods, including continuous, interval, fartlek, circuit, weight/
resistance, flexibility, plyometrics, speed, swiss ball and core strength training to improve
aerobic capacity, anaerobic capacity, muscular strength and endurance, speed, flexi-
bility and muscular power
Key Skills Key skills
These skills include the ability to:
• explain fitness assessment aims, methods, risks, safeguards, informed consent and con-
fidentiality
• use appropriate technology to perform an activity analysis to collect and analyse pri-
mary data to determine major fitness components and energy systems used in sporting
events and physical activities
• perform, observe, analyse and report on laboratory exercises designed to explore the
assessment of fitness pre and post training
• justify the selected fitness tests in relation to the strengths and weaknesses of the testing
methodology
• explain how chronic adaptations to the cardiovascular, respiratory and muscular sys-
tems lead to an improved performance
• design, participate in, and evaluate a six-week training program that demonstrates the
correct application of training principles and methods to enhance and maintain specific
health-related fitness components.
Planning, implementing and evaluating a training program
This area of study focuses on the components of fitness and assessment of
fitness from a physiological perspective. Students consider the manner in
which fitness can be improved by the application of appropriate training
principles and methods. Students conduct an activity analysis of an elite
athlete to determine the fitness requirements of a selected sport. They par-
ticipate in fitness testing and an individual training program and evaluate
this from a theoretical perspective.
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Designing a training program: Step by Step
These are the steps that an individual will go through when designing and implementing a
training program to improve for a sport/activity of their choice. You must know these
steps in detail!
1. Evaluate the sport/activity
2. Assess the individual’s fitness
3. Identify the program goal (s)
4. Determine the training methods
5. Select appropriate exercises
6. Apply training principles across the 6 weeks
7. Complete a post-test
In preparation for your SAC you need to be able to answer all of the following key points
for each step of the process outlined above, for your training program in your chosen
sport.
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STEP 1: EVALUATE THE SPORT/ACTIVITY
This is completed by doing an activity analysis.
Think about how an activity analysis would be conducted for your chosen sport. What
method would you use? What technology would you use?
Methods used for an activity analysis:
Observation
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Observation and statistics
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Digital recording
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Digital Recording Technology:
Heart Rate
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GPS
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Eye in the sky
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Video analysis
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Which activity analysis method would be most suitable for your sport and what technol-
ogy would be used?
What are the advantages and disadvantages of using these methods & pieces of technol-
ogy?
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There are two aspects of analysis:
(i) Movement analysis: patterns movements/muscle groups involved/muscle actions/
velocity/speed of movement
(ii) Physiological analysis: Energy systems (duration, intensity, W:R), fitness compo-
nents (where in the sport are the fitness components used/required?)
From the information in the table, you will be able to find out what fitness components
need to be trained and which training methods would be the most appropriate to use.
For your SAC you need to:
Know how you would conduct an activity analysis for your sport and what data could
be collected.
Know how to analyse the data that would be collected in terms of determining the
energy systems that are being used and the health/skill related fitness components
that are important for your sport.
Data Collected What it can be used to find out
Heart Rate Exercise Intensities & therefore energy system interplay/
dominance—therefore which systems to train
GPS Intensities, distance covered, percentage of distance cov-
ered at each intensity, movement patterns, W:R
Games Analysis: Movement
patterns and Work: Rest
Energy System dominance
Games Analysis: Skill Fre-
quencies
The type of movements and muscles that are involved in
the sport that need to be trained. The more frequent the
skill, the more important it is to trained.
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SAC 4: DATA COLLECTION - Netball example
The following tables will be completed whilst analysing the recorded video of 15 minutes of a netball game.
Table 1. LOCOMOTOR/MOVEMENT PATTERNS
Skill TOTAL Skill TOTAL
Chest Pass Jump
Overhead Pass Rebound
Bounce pass
Leap For-
wards
Catch
Leap Side-
wards
Pivot Change of
Direction
Shot at goal Pivot
Goals scored
Guard/3ft
defending
Centre pass Toss Up
0-5m 6-10m 11-15m 16+m Total Distance
(m)
% Total
(Dist/
Total)
Average
Locomo-
tion
Intensi-
ty
Half the
key
Up to a
third of
the
court
Half the
court
More
than
half the
court
(m)
Walk Low
Jog Med/
Shuffle High
Sprint V. High
Totals
Table 2. SKILL FREQUENCY
The average number of repetitions of each skill:
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Table 3: INTENSITY CHART (2 mins of activity time)
Each work period occurs at a certain intensity and is followed by a rest period
NB- Enter playing times and intensities. You should allocate an intensity to all skills per-formed – e.g. Sprinting (H); Jumping (H); Jogging (M); Shuffling (H); Walking/Standing (Rest)
Table 4: WORK:REST RATIO
Table 5: HEART RATES
Work
(secs)
Intensity
Rest
(secs)
Total Work = Total Rest = Work:Rest ratio =
Longest work period
Shortest work period
Longest rest period (during play)
Shortest rest period (during play)
Time (mins) Heart Rate (beats/min) Time (mins) Heart Rate (beats/min)
0 8
0.5 8.5
1 9
1.5 9.5
2 10
2.5 10.5
3 11
3.5 11.5
4 12
4.5 12.5
5 13
5.5 13.5
6 14
6.5 14.5
7 15
7.5 Average
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ACTIVITY ANALYSIS
1. What is the purpose of a games/sport analysis?
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2. Identify all the different techniques/methods/technology that are used to conduct a games/sport anal-
ysis
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3. What information can a coach receive from conducting a games/sport analysis?
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SAC 4: DATA COLLECTION - BASKETBALL
Table 1. LOCOMOTOR/MOVEMENT PATTERNS
Skill TOTAL Skill TOTAL
Chest Pass 13 Jump 20
Overhead Pass 4 Rebound 7
Bounce pass 5 Steal 5
Catch 20 Block shot 6
Dribbling 19 Leap For-
wards
6
Jump shot 7 Leap Side-
wards
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Free Throw 0 Change of
Direction
82
Lay Up 5 Pivot 13
0-5m 6-10m 11-15m 16+m Total Distance
(m)
% Total
(Dist/
Total)
Average
Locomo-
tion
Intensi-
ty
Half the
key
Up to a
third of
the
court
Half the
court
More
than
half the
court
(m)
Walk Low 20 6 0 0 26 95 12 3.7
Jog Med/ 7 23 13 9 52 532.5 65 10.2
Shuffle High 12 1 0 0 13 37.5 5 2.9
Sprint V. High 6 8 5 1 20 157.5 19 7.9
Totals 45 38 18 10 111 822.5 100% 7.4
Table 2. SKILL FREQUENCY
The average number of repetitions of each skill:
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Total Work = 2 mins 30 secs Total Rest = 12 mins 30 secs Work:Rest ratio = 1:5
Longest work period 16
Shortest work period 1
Longest rest period (during play) 24
Shortest rest period (during play) 1
Time (mins) Heart Rate (beats/min) Time (mins) Heart Rate (beats/min)
0 130 8 184
0.5 164 8.5 186
1 174 9 192
1.5 161 9.5 190
2 166 10 186
2.5 161 10.5 180
3 176 11 179
3.5 176 11.5 188
4 181 12 175
4.5 179 12.5 176
5 182 13 169
5.5 173 13.5 170
6 177 14 175
6.5 163 14.5 178
7 182 15 182
7.5 174 Average 177
Table 5: HEART RATES
Table 4: WORK:REST RATIO
NB- Enter playing times and intensities. You should allocate an intensity to all skills per-formed – e.g. Sprinting (H); Jumping (H); Jogging (M); Shuffling (H); Walking/Standing (Rest)
Work
(secs)
8 1
6
8 5 1 1
6
5 2
Intensity
M H H M H M H H
Rest
(secs)
1 1
8
1 2 2
4
3 6 4
Table 3: INTENSITY CHART (2 mins of activity time)
Each work period occurs at a certain intensity and is followed by a rest period
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FITNESS COMPONENTS – BASKETBALL
Please fill in the table below and describe what actions and circumstances require the use of these partic-ular fitness components in a game of basketball. REFER TO THE DATA
Fitness Component Situations in basketball
Aerobic Capacity
Muscular Strength
Local Muscular Endurance
Flexibility
Body Composition
Muscular Power
Speed
Agility
Coordination
Balance
Reaction Time
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ENERGY SYSTEMS: BASKETBALL Please fill in the table below and describe what actions and circumstances require the use of these particular energy systems in a game of basketball. REFER TO THE DATA
Energy System
Situations in basketball (link to the specific fitness components that are related to each energy system)
ATP-PC
Anaerobic Glycolysis
Aerobic Glycolysis
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ACTIVITY ANALYSIS: SPECIFIC TO YOUR CHOSEN SPORT
4. What technology/method would be used to collect data for your chosen sport and why?
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5. What are the advantages and disadvantages of using the methods/technology that you have selected?
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5. List the data that you would collect when completing an activity analysis for your chosen sport.
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6. Explain how you would use this data to design the focus of your training program, in terms of the com-
ponents of fitness and the exercises that are important (i.e. choice of circuit, resistance exercises)
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FITNESS COMPONENTS IN ________________________
Please fill in the table below and describe what actions and circumstances require the use of these partic-ular fitness components in your chosen sport.
Fitness Component Situations in your chosen sport
Aerobic Capacity
Muscular Strength
Local Muscular Endurance
Flexibility
Body Composition
Muscular Power
Speed
Agility
Coordination
Balance
Reaction Time
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ENERGY SYSTEMS IN ___________________ Please fill in the table below and describe what actions and circumstances require the use of these particular energy systems in a game of basketball.
Energy System
Situations in your chosen sport (link to the specific fitness components that are related to each energy system)
ATP-PC
Anaerobic Glycolysis
Aerobic Glycolysis
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STEP 2: ASSESSMENT OF THE INDIVIDUAL
This is completing the fitness tests for the components of fitness that are important for
your sport.
Identify three aims of fitness testing:
1. ________________________________________________________________________
2. ________________________________________________________________________
3. ________________________________________________________________________
You will choose the fitness components and select the most appropriate/specific tests to
your sport for each component of fitness.
With regard to fitness testing, what do the following terms mean?
Reliability: ____________________________________________________________________________________________________________________________________________________
Validity:
____________________________________________________________________________________________________________________________________________________
Accuracy:
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Informed consent:
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Why was it important to write down the order that you completed the fitness tests in?
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Write some other notes below to help keep things consistent for your post test.
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FITNESS TESTING: PRE-TEST
You need to process and interpret the data individually to determine a range of fitness tests (pre-tests) you are going to select in order to determine a “pre-training fitness profile” which will reveal your strengths and weakness-es.
Remember, you will be required to plan a six-week training program which at a minimum aims to improve one of your “weaknesses” and maintain 2 of your “strengths” from the health related fitness components. NB : It may be possible to target other fitness components as well, and note that body composition will be difficult to alter in a six-week period.
In designing a six-week training program you will be required to demonstrate your understanding of the training principles including specificity, overload, intensity, frequency and duration and justify the inclusion of all training activities/methods in regard to at least one of these training principles.
Health
Related Fit-ness Com-
ponent
Test (s)
Order Result Norm Rating
Strength or Weakness
Improve or Maintain
Aerobic
Capacity
Anaerobic Capacity
Muscular Strength
Local
Muscular
Flexibility
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For the SAC you must know:
The fitness components you decided to test and why: why are they important for
your sport?
The fitness tests that you chose to use and why: why did you choose the tests that
you did—link to the specificity.
N.B. For the end of year exam, you must know in detail two tests for each of the compo-
nents of fitness
STEP 3: IDENTIFY YOUR PROGRAM GOALS
What are the aims of your training program?
From your results, you need to select one fitness component to improve and two to main-
tain. These must all be health related fitness components.
Based on my fitness test results above my program goals are:
Fitness component to improve = ____________________________
Fitness component to maintain = ____________________________
Fitness component to maintain = ____________________________
For the SAC you must be able to identify which components of fitness you decided to:
Improve (1)
Maintain (2)
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FITNESS TESTS AND TRAINING METHODS SELECTED FOR YOUR SPORT
You must be able to justify why you chose each fitness test and training method for the components of
fitness. Link to specificity for YOUR SPORT.
Component Fitness Test Why you chose it Training Why you chose it
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STEP 4: TRAINING METHODS
Use this table as a guideline when structuring your sessions.
Resistance Training Guidelines for Muscular Strength, Endurance and Power (Novice—
Intermediate)
Use this table as a guideline when structuring your sessions.
For the SAC you must know:
Which training methods you used
Why you chose to used those methods (link to specificity)
Training Method Intensity Work: Rest
Interval – short
Maximum >95% HRmax 5-15 sec (1:5)
Interval – intermediate
>85% HRmax 15-75 sec (1:3)
Interval – long
75-85% HRmax 2-15 min (1:1)
Continuous
70-85% HRmax >20 min. No rest
Fartlek
Varied Short HI efforts
Speed
HI 1:5 / 1:3 / 1:1
Plyometrics
Explosive <10 sec: 3-7 min
Circuit
Varied 1:5 / 1:3 / 1:1
Resistance
% 1RM 1:5 / 1:3 / 1:1
Flexibility
N/A Static/Ballistic/Dynamic/PNF
Core strength
Varied Varied
Desired
Outcome
Repetition
Maximum
Repetition
Range
Sets Repetition
Speed
Rest Periods
(between sets)
Muscular Strength 60-70% 8-12 1-3 Slow— 2-3 mins
Muscular hypertrophy 70-85% 8-12 1-3 Slow— 1-2 mins
Muscular power 30-60% 3-6 1-3 As fast as possi-
ble
2-3 mins
Muscular endurance 40-60% 15-25 1-3 Slow— 1 min
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How you implemented the methods into your program (according to the principles of
training)
N.B. During this SAC, you will only be asked about the training methods that you used.
However, remember that you must know all of the training methods for the end of year
and how to implement them into a training program (according to the principles of train-
ing)
STEP 5: SELECT APPROPRIATE EXERCISES (Specificity)
When thinking about what exercises to include, the following factors should be consid-
ered:
Equipment:: What equipment do you have available to you – limited v extensive
Sports specific:
Muscle groups
Movement patterns
Movement velocity
This information should be gained from your activity analysis
Muscle balance:
Agonist v antagonist (it’s important to build up your antagonist muscle as this
will reduce the likelihood of developing an injury: antagonist co-contraction/co-
activation)
Movement velocity
Correct order
Make sure the movements are sequential when using multiple joints and large-
muscle groups
For your SAC you will have to justify your choice of exercises (relating to movements, mus-
cle groups) and how you structured your sessions.
STEP 6: APPLICATION OF TRAINING PRINCIPLES
SIDOF:
Specificity
Individuality
Duration
Overload (progressive)
Frequency
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Recovery
Reversibility
Maintenance
Variety
Detraining
Diminishing returns
When planning your program, think about the training principles for each of your components of fitness:
Frequency – How often will you train? __________________________
Duration – How long will you train for? _________________________
Intensity – How hard do I need to work? ________________________
Specificity – How can I train to be specific with the sport I play?
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Overload – How could I change my sessions throughout the six weeks?
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For your SAC you must know:
What these training principles mean
How you have considered them/followed them in your training program (giving spe-
cific examples) for each of the components of fitness.
STEP 7: COMPLETE A POST-TEST AND ANALYSE YOUR RESULTS
Complete all of your fitness tests again:
Under the same conditions
In the same order
To ensure reliability of your results
Once your post testing has been completed, you will need to analyse your results.
If you improved: what did you do correctly to enable this to happen?
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Health Related Fitness Component
Test(s)
Pre-test Result
Post-test Result
Post-test Norm Rating
Did you Improve?
Aerobic Capacity
Anaerobic Capacity
Muscular Strength
Local Muscular
Endurance
Flexibility
If you didn’t improved, analyse the weaknesses/drawbacks to your program to explain
why improvements were not seen
N.B. For your SAC, you will not lose marks if you do not improve. But you will if you are not
able to justify/identify why—in terms of the structure/design of your program.
FITNESS TESTING FOR: POST-TEST
Complete the same fitness tests as before, in the same order and under the same conditions (reliability)
NOTES ON YOUR RESULTS: WHY DID YOU/DID YOU NOT IMPROVE? Link to/give examples from your
program.
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TRAINING PROGRAM ASSESSMENT
You must submit the following items for assessment at the end of the SAC
1. Six week training program. Each session needs to address the major training princi-ples (e.g. Training method, intensity, duration, warm up, warm down)
2. Diary entries following each session. These can be graphed as a summary or in an in-dividual session format.
3. Resistance training/flexibility sessions. These will be marked on the relevance of the exercises, number of sets/reps and recovery time.
4. Your pre– and post– fitness test results
5. Your signed sheet for each session (signed by a coach/gym instructor/parent)
Additional marks will be awarded for organisation and ease of viewing the assessment items
Training Program Sign off sheet
Training Session Date
Purpose of session/training method Signature when complete
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SIX WEEK OVERVIEW: WEEK ONE
DAY DATE BRIEF OUTLINE OF SESSION
Session Aim: Training Method: Mode: Warm-up: Intensity = (use the same method throughout) Duration = Work: Rest (W:R) = Warm-Down = Overload Applied? Y/N—How
MON Example: Session Aim: Improve Aerobic Capacity Training Method: Continuous Mode: Flat terrain Warm-up = refer to Dynamic Stretching A Intensity = 80% HR max Duration = 30 minutes Warm-Down = refer to Static Stretching A Overload Applied? Y—increased time by 3 minutes
TUE Example: Session Aim: Improve Muscular Endurance Training Method: Resistance Progam A
WED
THU
FRI
SAT
SUN
