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Training consi
Client Female Male Age 22 Level of fitness p u m s g
experience:
none some
dera
Stage of change: 3 4 5
Load-bearing
capacity 1RM bench press – 90kg (strength test) 500m rowing ergo test (endurance test)
What is and isn't the Squat (single leg) – right leg – 5 reps, left leg – 5 reps (strength test)
client able
Safety andtoinjuries
do?
Special attention must No current injuries!
be paid to:
Starting level The client has a good training base. He is working out 4 to 5 times per week in a modern gym and his physical activity is good.
What is the client’s
level?
Has s/he engaged in
similar activities before?
Active lifestyle The initial goal is to gain more strength and to increase the max power/kilos
target:
Which Dutch The practice includes strength exercises for the maintenance of the muscle mass and improvement of the
Standard for coordination, which will have a positive effect on the balance. It will also ensure fit and vital feeling. According to
Healthy Physical the Dutch Standard for Physical Activity (NNGB) this practice fulfils two of the recommendations – strength and
Activity (NNGB) coordination (balance).
aspects are
required to attain
that goal?
Action plan: The practice will take place 4 to 5 time a week in the gym.
Training Adaptation Strength Hypertrophy Maximum strength Endurance Weight loss Other.....
endurance
Objective(s) The focus on this training session is mainly on the strength of the muscle and increasing its power.
What I am hoping to This will also increase the muscle size and growth.
achieve with this
training session? Record There will be also focus on correct and slow movements in the reps.
at least one objective
(and perhaps some
other focus areas).
Personal learning Focusing on the goal is the most important ting for me as a coach. Doing the training step by step will help me keep an eye on
my client, such as safety measurements and correct progress. Also keeping the motivation and well-being of my client .
objective (coaching)
What will you focus on My performance as a coach will be focused on clear instructions and respectful behaviour towards my client.
with regard to your own
performance?
Frequency of training
Physical load F sessions Training take place 4 to 5 times a week.
FITT principle
T Time (duration) 40
Fitness/strengt Number of 16 Number of reps (repetitions): 10-12 Set breaks: 30-60 sec
h sets:
Speed of movement extremely slow slow regular brisk fast extremely fast
Total duration of
Training hrs 40mins
training session:
Intensity set
Exercises sets reps
breaks
Weight HR
Map/outline of circuit
1. 2. 3.
4.
5. 6.
Equipment Number
Bench press 1
Bars 3
T-rex 1
Ab rollout 1
Video:
https://www.youtube.com/watch?v=AKl9-eZiubo
Move to make a difference
Fitness in Practice lesson plan Sport Studies