1. Fitness training and programming

3.  Following identifying the training types as well as advantages and disadvantages for each.  you are required to design a training session for each of these components of fitness; 1.cardiovascular training 2.resistance training 3. flexibility training 4.speed training To obtain the M2 you will need to have detailed plans for each with diagrams/ sets/ reps/ intensities/ rest periods etc.

4.  To assist you with this use your assessment task for P1, the previous slideshow for this unit as well as “methods of training” from unit 2  Some example sessions will be given as part of this PowerPoint

5.  Ensure each session is user friendly clearly set out  Use of text, diagrams (with dimensions) and pictures  An appropaite warm-up/ prehab and cool down have been identified for each session type

6.  Traditional long, low intensity known not to be as effective as other methods;  4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4  SSG 4v4; 4 mins x 4 3 mins (active recovery) Treadmill hill pyramid: Find the speed that produces 70% of your Max HR Stay at that speed throughout your interval then vary the gradient on the treadmill Work 2 minutes Rest 1 minute Warm up: 2minutes @ 2% gradient Rest 2 minutes @ 4% gradient Rest 2 minutes @ 6% gradient Rest 2 minutes @ 4% gradient Rest 2 minutes @ 2% gradient

7.  What is you aim?  Maximal Strength  Hypertrophy (Muscular size)  Muscular Endurance  Power StrengthHypertrophyEndurancePower Rep Range1-5 (1-3)6-1212-15+1-5 Sets1-62-42-51-5 Intensity80%+65% to 85% 30-50%50% (Maximal velocity) Rest2-4 minutes 30-120 seconds minimalMaximal

8.  Ensure that you session plan is presented effectively and that it contains;  A warm up “fit for purpose”  A series of exercises within the focus with intensities, reps/ sets potentially a diagram  An effective cool down and potential recovery strategies

10. ExerciseSets/ repsWeightrest Press up25/3BW30 seconds Pull up15/3BW +5kg30 seconds Mason Twist25/35kg Medball30 seconds Dips15/3BW+ 10kg30 seconds V-up15/3BW +10kg30 seconds Lunge15 (E/L)/3BW30 seconds S/L squat14 (E/L)/3BW +20kg30 seconds

14. choice of distance reflected the distances. >50% of sprints studied in the premier league were less than 10m in distance C 10m Session: 6 repetitions, 60 second recovery between reps 3 sets Ball as stimulus Progressions: Add in GK Increase distance to 15m Add in changes of direction