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Fitness in Practice lesson plan Sport Studies

Student Hans-Theo Albrecht Class SPAL Date 13.06.2018

Activity Hypertrophy-based resistance workout Lesson duration 30-40 min

Training considera
Client Female Male Age 24 Level of fitness p u m s g
experience:
none some
ble
Stage of change: 3 4 5

Load-bearing
capacity
1 x RM Leg Press: 160 kg 6 min. walk test: 600 meters
What is and isn't the
client able to do?
Sit & Reach test: -27 cm
Safety and injuries The right, weak, pre-injured knee of the client, he had three surgeries on, needs to be paid extra attention to. This
Special attention must is the reason the walking test was chosen over a cooper test or similar. Also, the Leg Press RM was chosen over
be paid to: the squat because of that.

Starting level The client has engaged in different kinds of resistance training before, such as calisthenics or regular training
sessions in a modern gym. The last two years however, he didn’t really practice any kind of sports or physical
What is the client's
level? activity.
Has s/he engaged in This is why he has been at quite a low level of fitness at the start but makes fast progress due to the memory-
similar activities before? effect of the muscles and his own memory of different exercises, how to motivate himself and so forth.

Active lifestyle The initial goal is to become more muscular overall, gain strength, improve endurance, strengthen weak muscles
target: and joints (especially the knee) and help the client feel good/better about himself; mentally and physically.

Which Dutch A mix of moderate and high-intensity training, with a frequency of every other day (3/4) training sessions per
Standard for week, combined with at least one cardio session (optionally 2-3) per week. Each training session lasts about an
Healthy Physical hour, including the warm-up, dynamic stretching and cool-down at the end. This works out to 4-6 hours of
Activity (NNGB) physical activity per week, which is even slightly more than the five trainings sessions at 30 minutes each, as
aspects are recommended by the NNGB.
required to attain
that goal?

Action plan: Hypertrophy-based resistance workout; 4-5 training sessions per week; full body workout

Strength
Adaptation Hypertrophy Maximum strength Endurance Weight loss Other...
endurance
Training
This training session has its focus on Hypertrophy, in order to increase overall muscle size and growth.
Objective(s)
Apart from that, areas like Strength and Maximum Strength will improve too, due to the prior low level of
What I am hoping to physical activity.
achieve with this
training session? Record Weight loss is also possible to achieve, since the increased muscle mass and the full-body style workouts burn a
at least one objective lot of calories and especially fat.
(and perhaps some
other focus areas).
Endurance and flexibility are the last two factors that will improve as well but not as significantly as the
beforementioned ones.
Safety is the most important point of focus for the training from my perspective as a coach. Almost as important
Personal learning is the well-being and motivation of my client.
objective (coaching)
It should be noted that every client is different, has different genetics, goals, wishes, needs and motivation, so the
What will you focus on style of motivating, training and communicating with him/her should be different as well in order to succeed.
with regard to your own
My own performance should be focussed on clear, understandable instructions, respectful behaviour towards the
performance?
client and other athletes and coaches in the gym, as well as safety, fun and professionality.

Frequency of training
Physical load F sessions Trainings take place every other day, equalling 3-4 training sessions per week
FITT principle Intensity –
I strength/fitness: 55-75% of 1RM; slowly, gradually add weight and reps as his fitness level improves
No cardio during assessed trainings session; 1-2 cardio sessions per week in week-
Intensity – cardio to-week trainings plan.
Resistance (Strength) training; Free weights (Dumbbells, Barbells) and Machines
T Type of exercises (TechnoGym)

T Time (duration) 40 minutes

Move to make a difference


Fitness in Practice lesson plan Sport Studies

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

Fitness/strength Number of sets: 20 Number of reps (repetitions): 8-12 Set breaks: 60-90 sec

Intensity: 55-75% 1RM

Speed of movement extremely slow regular brisk fast extremely


slow fast

Total duration of
Training training session:
0 hrs 40 mins

Intensity
Exercises sets reps set breaks
Weight HR

Warm-up Plank - 80-90% 1 3o s+ 60-90 s

Warm-up Dynamic stretching - 80-90% 1 60 s 60-90 s

1 Knee strengthening exercises (balancing...) - 80-90% 2 60 s 60-90 s

2 Leg Press 100-110kg 80-90% 2 8-12 60-90 s

3 Bench Press 30-35kg 80-90% 2 8-12 60-90 s

4 Lat Pulldown (Machine) 50-55kg 80-90% 2 8-12 60-90 s

5 Shoulder Press (Dumbbells) 8kg each 80-90% 2 8-12 60-90 s

6 Lateral Raises (Dumbbells) 3-4kg each 80-90% 2 8-12 60-90 s

7 Face Pulls (Cable; Rope) 15-20kg 80-90% 2 8-12 60-90 s

8 Triceps Extensions (Laying on back; Dumbbells) 6-8kg 80-90% 2 8-12 60-90 s

9 Biceps Curls (Seated; Dumbbells) 6-8kg 80-90% 2 8-12 60-90 s

Map/outline of circuit

Lat-Pulldown Cable (Rope) Chest Press Shoulder Press

Leg Press Dumbbells

Move to make a difference


Fitness in Practice lesson plan Sport Studies

List of required pieces of equipment

Equipment Number

Leg Press 1
Bench Press 1
Lat Pulldown (Machine) 1
Shoulder Press (Dumbbells) 2
Lateral Raises (Dumbbells) 2
Face Pulls (Cable; Rope) 1
Triceps Extensions (Laying on back; Dumbbells) 2
Biceps Curls (Seated; Dumbbells) 2

Link to the intake video on youtube.com:

https://youtu.be/HpdYoFZKYf0

The three score forms of Hannah Edmondson, Charlotte Uebis and Mauro Jurriens are combined into
the one below to make it easier to view.

Testing and Measuring video report score form SPAL 1.4


Subject Criteria u-s-g
Duration Length: 4.5 minutes, not including G-G-G
fellow students' feedback
The video is exactly 5 minutes.

Move to make a difference


Fitness in Practice lesson plan Sport Studies

Intake The student explained what was going Comments:


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

The student demonstrated a suitable


attitude during the conversation. G-G-G
The student addressed the client's The client’s wishes and problems were
needs and requirements. carefully taken into account.

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


right.

Testing The student used the PAR Comments:


and Questionnaire.
measuring G-G-G
The tests (strength, cardiac stress
and a test of the student's own G-S-G
choosing) were carried out in
accordance with protocol. The tests aren’t displayed as correctly and
The tests were appropriate for the nicely as they were carried out during the
client. filming of the tests.
The student acted in a professional
manner and showed respect for the
client. G-G-S
Theo was very respectful towards his
The student showed empathy and client.
made the client feel at ease. The
student made the client feel socio- S-G-G
emotionally safe.

The student used the right location to


perform the tests.

Interpretation The test results were displayed in a Comments:


of the results conveniently arranged manner and
were compared with existing S-G-S
benchmarks.
G-G-S
The student interpreted the results
and explained their meaning.

Feedback The student provided a clear Comments:


summary of the intake interview and
the action plan. S-S-U

The student formulated three focus S-G-S


areas for the training schedule.

The student used words that were G-G-G


easy to understand for the client (no
professional jargon).
G-G-G
The student acted in a professional Overall, the video and manner it was
manner and showed respect for the done in seemed very professional.
client.

Move to make a difference

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