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Use a table to help make the outline of the programme clear

Show progression - FITT Principle
Frequency Intensity (rest, weight, time on), Time, Type.

Use pictures and paragraphs to help describe stretches and parts of the session

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Introduction

Section A

Fitness Strength

Skill Strength

Health Weakness

Skill Weakness

Section B

Training Method Selected

Personal Needs

Intensities

Theoretical Area

Application of Theoretical Area

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Who are you?
What's your sporting background?
Who do you play/compete for?
How long have you been doing it?
What position do you play?
What does that role include?

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Aerobic Endurance

Muscular Endurance

Muscular Strength

Flexibility

Speed

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1. Definition of the component of fitness.

2. Relevance to chosen sport

3. Why is it your strength?

4. How does it benefit you

5. How does it benefit the team

6. What impact does it have on your performance?

7. 2 x Examples in recent fully competitive performance

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Pick a skill specific to your sport that is a strength...

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Pick a skill specific to your sport that is a strength...

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E.g.

Passing

Shooting

Heading

Dribbling

Jumping

Run up

Kicking

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Aerobic Endurance

Muscular Endurance

Muscular Strength

Flexibility

Speed

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1. Definition of the component of fitness.

2. Relevance to chosen sport

3. Why is it your weakness?

4. How does it affect your performance?

5. How does it affect the teams performance?

6. 2 x Examples in recent fully competitive performance of why it is a weakness.

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1. Definition of the component of fitness.

2. Relevance to chosen sport

3. Why is it your strength?

4. How does it benefit you

5. How does it benefit the team

6. What impact does it have on your performance?

7. 2 x Examples in recent fully competitive performance

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Pick a skill specific to your sport that is a weakness...

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Pick a skill specific to your sport that is a weakness...

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E.g.

Passing

Shooting

Heading

Dribbling

Jumping

Run up

Kicking

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1. Definition of the component of fitness.

2. Relevance to chosen sport

3. Why is it your strength?

4. How does it benefit you

5. How does it benefit the team

6. What impact does it have on your performance?

7. 2 x Examples in recent fully competitive performance

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Pick a suitable training method of your fitness weakness.

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Pick a suitable training method of your fitness weakness.

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Circuit

Continuous

Fartlek

Interval

Static Stretching

Weight Training

Plyometrics

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1. Intro and context

2. My Benefits

3. Team Benefits

4. Outcome

‘My speed has really shown to be a benefit to my own performance as well as my teams’. In a game last weekend against Notts County my speed was used to get onto many diagonal balls throughout the game.
I was able to beat the defender whilst staying onside to get a one on one with the keeper. This resulted in me scoring 3 goals in similar situations. The other team struggled with my pace and therefore had to change their tactic to sit deeper into their own half. This allowed my team to apply more pressure and therefore meant we had more shots on goal. This resulted in my team winning 6-0 against the team who came 2ndin the league last year.’

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What is the training method?

What does it include?

Justify why it would benefit your fitness weakness.

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Warm up:

Pulse raiser

Stretches

Mobility

Main Session:
This should be the main training method

Safety Considerations:

Appropriate Clothing

Taping & Bracing

Technique

Stretches

Hydration

Appropriate Rest

Spotter

Apply what is relevant to your session

Intensities calculated:
See intensities column

Cool Down:

An activity to maintain an elevated breathing and heart rate, e.g. walk, jog

A gradual reduction in intensity, e.g. jog to light jog to walk

Stretching of all main muscles used in the activity.

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Pick ONE of the below theoretical areas.

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Pick ONE of the below theoretical areas.

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1. Arousal & Controlling Arousal

2. Information processing

3. Personality

4. Diet & Hydration

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How can the theory impact your performance?

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How can the theory impact your performance?

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Apply the theory to your performance.

How does arousal apply to your sport and performance?

How does information processing apply to your sport and performance?

How can personality apply to your sport and performance?

How can diet and hydration apply to your sport and performance?

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1. Name

2. Exam Number

3. Centre Number

4. Component Code

(Highlighted need to be as a header or footer on each page too)

Optional
Picture of you playing or a picture of your sport

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Ensure you describe which threshold you need to be in for your training to get the best out of it to improve your weakness.

Explain fully the intensities and how you worked them out.

See box below to help you.

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Aerobic & Anaerobic

Max Heart Rate
220-Age = 204 or 205

Aerobic Threshold
204/5 x 0.6 = 60% of MHR
204/5 x 0.8 = 80% of MHR

Anaerobic
204/5 x 0.6 = 90% of MHR

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Justify why you have chosen everything!!

Why is it relevant to YOU and your weakness/sport?

Why those stretches?
Why that warm up?
Why that intensity?
Why that rest?
Why that weight?
Why those safety considerations?
Why that cool down?

What do you expect to see from this training?

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1. What is your One Rep Max?

2. How did you calculate it?

Strength/Power

Involves lifting heavy weights with a low number of reps:

This involves lifting over 70 per cent of your one rep max with approximately three sets of 4–8 reps.

E.g. if a one rep max for bench press is 100 kg then the individual may well lift a 70 kg barbell, completing 3 sets of 6 reps (to improve strength).

Muscular Endurance

Involves lifting lighter weights with a high number of reps:

This involves lifting below 70 per cent of your one rep max with approximately three sets of 12–15 reps.

E.g. if a one rep max for bench press is 100 kg then the individual may well lift a 50 kg barbell, completing 3 sets of 15 repetitions.

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Calculating Training Intensity Zones - GCSE PE