HSSlOlO: HEALTH SERVICES FOUNDATIONS Student Name:
Due Date:
Personal Fitness 2
Module REC 2040:
Foundations for Training 2
Assignment Book
SPORT SPECIFIC 4 L E V E L WORKOUT
**This assignment can only be started once the reading theory and one repetition max assignments have been completed.
Following the "How to Design a Resistance Training Program for Your
Sport" section of the module as a guide (pgs. 14-23), you will be selecting a sport of interest and creating a separate workout routine for 4 specific
areas of training for the sport.
The four specific workout routines you will be creating are:
Movement skills for the development of speed, agility and quickness.
Movement principles for muscular development, including strength, power and endurance.
Training and movement principles for cardiovascular development Training and movement principles for the development of flexibility You will need to create a separate workout for each specific focus. For each separate routine you will be responsible for:
• Explaining how each specific routine benefits the athlete for your chosen sport of focus
• Creating a workout routine for each specific workout (a total of 4). Each workout will need to include a minimum of 5 separate exercises that will help the athlete in each of the specific areas outlined above.
• You will need to recall the F. I. T. T. principle and how it will apply to each of your workout plans.
• A presentation of your workout plans to the class. This may be done as a formal presentation with the use of powerpoint, or in
READING THEORY
1. If an individual sustains an injury while training, should we assume that the exercise that caused the injury is dangerous?
2. What is the reason for most injuries that occur during training or on the playing field?
3. Explain Cardio Training and how it may improve an athlete's overall performance.
4. Name three areas flexibility training can benefit an athlete.
5. Explain how speed, agility and quickness differ.
6. Name three ways to control the full potential of a free weight training system.
7. Name four benefits of a strength training program.
8. Define hypertrophy.
10. For what sports (name two) would a training regiment focused around strength endurance benefit the most and why?
11. Why is periodization a key component of strength training?
12. Why is exercise selection an important step for an athlete's training regiment?
13. Name and explain two different types of strength training.
14. Outline the seven steps on how to design a resistance training program for any sport.
15. Why is one repetition maximum testing an important part of the workout creation process?
16. Define core exercises.
17. How often should an athlete rest between workout sessions?
18. If an athlete wants greater strength endurance, what repetition range should they use?
19. Why is volume load an important part of any weight training routine?
20. Briefly explain the F. I. T. T. principle and why it is used to create a workout routine.
FITNESS JOURNAL
You will need to purchase a journal or scribbler to complete this assignment.
As you are working out record everything about what you are doing
immediately after you complete it. If you have planned to run on a treadmill for 20 minutes and there wasn't one available so you rode a stationary bike instead you would want to record this. It is important to record accurately. Also, after each workout we would like you to record your reflections on performance and feelings. You may want to include what exercises you did that day, along with the numbers of sets and repetitions.
These journal entries should be specific, detailed and complete.
FITNESS T E S T S
Most of us probably ask ourselves what is my actual fitness level? How is my fitness level affecting my health and performance? Testing is important as it can give you essential information regarding your current fitness
which, in turn, can provide you with information about how the systems and your body composition assists in your daily functioning and also for
performance purposes.
In this module, Fitness Tests will be a big part of your mark.
The following table will be used to calculate your mark for each exercise:
Front Planks Wall Sit Lying Leg Lift Time Score Time Score Time Score
5:00 + 5 10:00 + 5 2:00 + 5
3:30-4:59 4 7:00-9:59 4 1:30-1:59 4 2:00-3:29 3 4:00-6:59 3 1:00-1:29 3
Isometric Push-up (M) Isometric Push-up (F) Back Extension Hold Time Score Time Score Time Score
1:15 + 5 0:55 + 5 2:30 + 5
0:55-1:14 4 0:40-0:54 4 1:45-2:29 4 0:40-0:54 3 0:30-0:39 3 1:15-1:44 3 0:25-0:39 2 0:20-0:29 2 0:45-1:14 2
0:24- 1 0:19" 1 0:44- 1
Tricep Hold (M) Tricep Hold (F) Time Score Time Score
2:00 + 5 1:30 + 5 1:30-1:59 4 1:00-1:29 4 1:00-1:29 3 0:45-0:59 3 0:30-0:59 2 0:30-0:44 2 0:29" 1 0:29" 1
We will be doing a total of 3 fitness tests throughout this module.
One Repetition Max Worksheet 1RM STRENGTH TEST/SCORES
Complete each of these exercises to find out what your 1 repetition max is. Be sure to start at a weight you can handle, and work up from there. Be sure not to put yourself or your partner at risk by using an unreasonable weight. Proper form and an attentive stopper are a must. For body weight exercises, count until exhaustion.
STRENGH SCORES ARMS
Exercise Pre: Post:
Right Arm Curl Left Arm Curl
Preacher Curl Standing Curl
Tricep Dips Left Tricep Lock Right Tricep Lock
Skullcrusher Tricep Hold Push-up Hold Tricep Push Downs
Close Grip Bench
SHOULDERS
Arnold Press Left Deltoid Raise Right Deltoid Raise
Left Lateral Raise Right Lateral Raise
CHEST
Forward Dips Incline Push ups
Bench Press Flat Chest Press
Flat Fly
Decline Bench Press Incline Bench Press
Incline Chest Press Incline Flys
BACK
Reverse Grip Chinup Wide Grip Chinup
Back Extensions Left arm row Right arm row Lat Pull Downs Rev. Lat Pull Downs
Lat Machine Row Inside Grip Pull Dn.
Bent Over Row
L E G S Romainian Deadlift Sumo Squat Deadlifts leg curl leg extension Calf Raises (451bs) Wall Sit C O R E Reverse Crunches 13
Vertical Knee Raise Roll outs
Jackknives Saxon Side Bends
Decline Sit Ups Planks Lying Leg Raise
Date Completed: Pre: Post:
One Repitition Max Reflection
1. Out of the 29 exercises, in how many areas did you increase your strength throughout the year?
2. Out of the 29 exercises, in how many areas did you not improve on your strength?
3. If there are areas of no improvement, why do you think that is?
4. What do you see as your areas of strength in weight training? (strongest muscle group) Why do you think that is?
5. What do you see as your areas of improvement in strength training? Why do you think that is?
