Training Program

Question 1

8 steps for designing a fitness program:

Answer 1

1: identify the purpose of your program
2: conduct a fitness analysis
3: select suitable fitness tests
4: select a suitable training session format
5: follow the training principles
6: select suitable training methods
7: plan and timetable the training sessions
8: evaluate the program

Question 2

Why conduct a fitness analysis?

Answer 2

A

Question 3

FITD for cardio & muscular strength:

Answer 3

CARDIOVASCULAR MUSCULAR STRENGTH

Frequency: 3-5 times a week 1-3 times a week
Intensity: Mod-vig 70-85% 85-100% 1-6r✖️3-5
Type: Cont, Fartlek, Interval long Resistance, plyometrics?
Duration: >20mins — hours 45-60min (inc warm up+down)

Question 4

6 training principles:

Answer 4

Specificity 
Progressive overload 
Frequency 
Intensity 
Variety
The stages of fitness

(Type)

Question 5

Specificity:

Answer 5

Training your muscles to perform in a certain way, that directly links in a way that you would use them in your chosen sport

Question 6

Progressive overload:

Answer 6

The gradual increase of stress placed upon the body during exercise training. For any fitness component to improve it must be overloaded.

Gradual increase only tho, to obtain optimal improvement and prevent injury

Question 7

Frequency:

Answer 7

How often you have training sessions in your program, allowing your body to make changes that result in your fitness improving.

2 sessions to maintain
3-4 for improvement
4+ is only for elite athletes under supervision

Question 8

Intensity:

Answer 8

A guide to how hard people should train.

Most ppl train 3 times a week, 2 hard 1 easy session.

Question 9

Variety:

Answer 9

?

Question 10

Fitness analysis lets you see:

Answer 10

• Energy system interplay
• Fitness components
• Movement patterns
• Muscle groups
• Skills

Question 11

Data from analysis can be presented how?

Answer 11

• W/R ratios
• Intensity charts
• Movement charts
• Skill frequency charts