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Fitness in Practice lesson plan Sport Studies

Student Konstantin Tonev Class SPAL Date 13.06.2018

Activity Strength-increasing workout Lesson duration 40min

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

I Intensity – strength/fitness: 60-80% of 1RM


Intensity – cardio

T Type of exercises Increasing strength training

T Time (duration) 40

Move to make a difference


Fitness in Practice lesson plan Sport Studies

Cardio training Duration: Type: Activity: Rest – HR zones: –

Fitness/strengt Number of 16 Number of reps (repetitions): 10-12 Set breaks: 30-60 sec
h sets:

Intensity: 60-80 %1RM – RM

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

Warm-up Jumping Jack - 60-70% 2 60s 30s

Warm-up Spider Push-up - 60-70% 2 10-12 60s

1 Bench Press 40-60 80-90% 2 10-12 60s

2 Squat 80-100 80-90% 2 10-12 60s

3 Ab Rollout - 80-90% 2 10-12 60s

4 Landmine Press 10-20 80-90% 2 10-12 60s

5 Suspension Trainer Leg Curl - 80-90% 2 10-12 60s

6 Bent-over Barbell deadlift 40-60 80-90% 2 10-12 60s

Cool-down Legs stretching - 50% - - 2min.~

Cool-down Arms stretching - 50% - - 2min.~

Map/outline of circuit

Move to make a difference


Fitness in Practice lesson plan Sport Studies

1. 2. 3.

4.

5. 6.

List of required pieces of equipment

Equipment Number
Bench press 1
Bars 3
T-rex 1
Ab rollout 1

Testing and Measuring video report score form SPAL 1.4

Subject Criteria u-s-g

Move to make a difference


Fitness in Practice lesson plan Sport Studies

Duration Length: 4.5 minutes, not including fellow G-G-G


students' feedback

Intake The student explained what was going to Comments:


interview happen and provided more information
on the tests. G-G-G

The student demonstrated a suitable


attitude during the conversation.
The student addressed the client's needs G-G-G
and requirements.

The student's talk/listen ratio was just G-G-G


right.

Testing The student used the PAR Questionnaire. Comments: G-G-G


and measuring
The tests (strength, cardiac stress and a
test of the student's own choosing) were
carried out in accordance with protocol.
The tests were appropriate for the client.
The student acted in a professional G-G-S
manner and showed respect for the
client.

The student showed empathy and made


the client feel at ease. The student made G-S-G
the client feel socio-emotionally safe.

The student used the right location to


perform the tests. G-G-G

Interpretation The test results were displayed in a Comments:


of the results conveniently arranged manner and were G-S-G
compared with existing benchmarks.

The student interpreted the results and


explained their meaning.

Feedback The student provided a clear summary of Comments:


the intake interview and the action plan. G-G-S

The student formulated three focus areas


for the training schedule. G-G-G

The student used words that were easy


to understand for the client (no
professional jargon). G-G-G

The student acted in a professional


manner and showed respect for the
client. G-G-G

Video:
https://www.youtube.com/watch?v=AKl9-eZiubo
Move to make a difference
Fitness in Practice lesson plan Sport Studies

Move to make a difference