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1) My client is a 20 year old female. She is 5 foot 6 and ways 120 pounds. This
means that her BMI is 19.4, well within the means of average. My client does
not have any physical conditions that would hamper any training; also she has
heart problems, and breathing problems, mostly in the air passage, not any
problems with the lungs them selves. My client had a broken ankle when she
was younger, but has not been affected in the since the healing of the injury.
My client in the past played sports in high school such as volleyball and was
on a swimming team. Recently in the last two years she has not played sports
regularly and does not exercise regularly. I would rate her as a healthy, but
able to complete the POPAT in the time required to pass the test. The test
includes first, an agility course which includes 400 meters of running during
which there will be obstacles of fences, stairs, and mat jumps. The next step is
the push/pull station where you will have to push and pull 80 pounds of
weight. The last section is the fifty foot dead lift, where you will lift 80
pounds of weight in your arms in front of you and carry it fifty feet. So her
overall goal is to pass the POPAT test. My objectives for her in the training
period are first; to increase upper and lower body strength by 20-25%. Second
these three macrocycles is because of what her main goal is. Her goal is to
pass the POPAT test, which in this training plan will constitute the major
used to introduce her to the resistance exercises that we will be doing in the
workout gym. It will also be used to give all the basic techniques, and get her
use to all the exercises that she will be doing in the gym. The last thing it will
be used for is to introduce her running plan. These will not be long runs as her
test only requires her to finish the agility in less than 4 min and 15 seconds.
This means we will start with moderate intensity for around ten, this way not
to push to hard. The general competition state will be the hardest macrocycle
in the sense of intensity. In this stage we will have the most amounts of
hypertrophy and growth for upper and lower body strength. Also we hope to
attain the objective of the range of motion in this stage. Finally in this stage
we hope to have her running intensity increase greatly and finish at the point
where she can run about 800 meters in around 3 minutes, which should reach
which we hope to add the skill part of her training, maintain strength and
running part of her training program, such as stairs, hurdles, and mat jumps.
This will allow her to get use to the feeling of the agility test. We will also be
making her do dead lifts with movement. We will be decreasing intensity for
the last stage this way we can maintain strength and range of motion, increase
skill component and decrease fatigue. This way she will be in optimal shape to
4) The five factors that are possibly used in a training regiment are; strength,
speed, stamina, suppleness, and skill. I will be using four out of these five. I
will not be using a speed component since there is no part in the test where
sprints or very quick movements are needed. The major factor that I am going
two macrocycles, with a peaking in intensity and workload during the second
marcocycle, and then will be maintained through the last mesocycle. This
factor is most important for reaching our 20-25% increase in upper and lower
body strength objective. Stamina will be trained during the first two
maintaining stamina through the third and last macrocycle. This factor will be
Suppleness will be trained throughout all three macrocycles but will change in
type, where static and passive stretching will be used through the entire first
and half of the second macrocycle. We will then change to dynamic and
ballistic stretching for the last half of the second and the entire third
macrocycle. Intensity and workload will be relatively constant through out the
increase of 10% flexibility in the lower body. The last factor is skill, which
will be the most important factor towards the end of our training program. We
will start training this skill half way through the second macrocycle and
continue until the end of the training program. This will allow all the other
factors to be relatively trained before starting the skill factor. The skill factor
will have the most workload out of any other factor in the third macrocycle to
allow my client to get ready for the test. This factor will have the most impact
on whether my client will reach her overall goal of passing the POPAT test.
5) Mesocycle 1
high volume that way learning can take place. In this cycle we wanted to
Mesocycle 2
- The focus of mesocycle two was to increase the intensity, and overall
workload of the first cycle. We wanted to build on the basics. This cycle
was all about gaining muscle mass, increasing body strength, and
Mesocycle 3
- This mesocycle has the most intensity and the most workload of any other
push the limits of V02. I also introduced active stretching so that my client
- This cycle is meant for two reasons, first is to test the objectives that we
set at the start of the plan. We have stopped our major increases in
strength and aerobic capacity, so testing can happen at this point. The
competition, where volume is high and intensity is low. She would be able
Mesocycle 5
our strength for endurance purposes, and specific drills. We use our
Mesocycle 6
- This last cycle is has very little workload as we want to reduce fatigue
going into the competition. At this point we are making the course and making
her run through it. We are incorporating agility in any aerobic activity. At this
point we are maintaining our major factors, and increasing skill to our
- Strength test
- 2) 1RM bench press
- 3) 1 RM squat
Protocol
1) - Sit on the floor with your back and head against a wall. Legs should
- Have someone place the box flat against your feet with no shoes. Keeping
your back and head against the wall stretch your arms out towards the box.
- Have someone place the ruler on the box and move the zero end towards
your fingertips. When the ruler touches you fingertips you have the zero
- Lean forward slowly as far as possible keeping the fingertips level with
each other and the legs flat. Your head and shoulders can come away from
- Slowly reach along the length of the ruler 3 times. On the third attempt
reach as far as possible and hold for 2 seconds. Have your training partner
read the score. Repeat twice and compare your best score with the table
below.
- There are charts available to see what percentile your client is in, but in
2)
- Instruct the client proper technique for flat barbell bench press.
- The instructor will stand at the head end of the bar at all times to help with
- Let the client to a specific warm-up with around 5-10 reps of moderate
load.
- Have two heavier sets of 2-4 reps before actual 1 RM’s start.
3)
- You will have two instructors, one on either side of the client, this will help
if the client fails and also to help putting the bar back on the stand.
- Let the client to a specific warm-up with around 5-10 reps of moderate
load.
- Have two heavier sets of 2-4 reps before actual 1 RM’s start.
4)
- Prepare the client with a heart rate monitor, and determine the resting heart
- Have the client straddle the treadmill. Start the treadmill to 0% grade and
2.0 mph.
- Have the subject start walking and ask them to adjust the speed so that they
are at a brisk walk, with a max speed of 4.5mph. Start the watch for a four
minute warm-up.
- Make such the client is within the 50-70% range, or adjust the speed
accordingly.
- After warm-up, increase the grade to 5%, and start the stopwatch for a four
- Ensure the client reaches steady state by 4 minutes, if not then add a minute
- After steady state let there be a cool down for 2-5 minutes.
7) I have two very good examples that show how life events influence the training
plan developed. The first example is the written exam that my client has to take for the
police force. This test takes great mental focus and helps to have a low fatigue level. I
had planned to have shock phase during this month, which I did incorporate but moved
them to the front of the month rather then the middle. This allowed for a regular week of
work, and a rest week during her test, which would allow her to have focus for her test.
The second example is Christmas and New Years. I know that my client has a big family
and is 20 years old. This means that there will be a little amount of time during this week
or so for work. This is why I changed to give her extra days off instead of three, but to
increase the intensity during these weeks. Life events did change the training plan but did
not change what I wanted to do, just in what order I wanted to do it,