Question:
Design and modify 3 exercise program/s using knowledge of physiological energy systems, taking into account; recovery techniques, environmental and physical factors. The program/s must show use of periodization in the exercise prescription. The program/s must ensure correct preparation of the participant and cover all required safety aspects. The program/s must indicate monitoring techniques used and show correct use of the FITT principles. The program/s must be modified taking into account; re-evaluation fitness assessment results, participant responses, adherence, motivation and injury prevention.
Ensure that each program is accompanied by a complete screening protocol, an initial testing session with results and feedback and a follow-up testing session with results and feedback.
Program 1: General Exercise Program
(No specific focus other than general conditioning)
Program 2: Weight-loss Exercise Program
(Focus is specific to achieving weight-loss goals)
Program 3: Sport-Specific Exercise Program
(Focus is specific to achieving improvements in sports-specific performance)
The templates in the student resources pack may be used as guides when designing each exercise program.
(Insert directly after this page or submit online)
Marks: 90 (30 Marks per case study)
Resources:
Textbook: Chapters 4 & 5 (All sections)
Online:
Screening and Testing Clients: All Lessons
Exercise Programming: All Lessons
Notes:
This is the largest and most in depth assignment of the entire course
- Select and actual client as a case study for each type of program
- Ensure that the clients selected are healthy and have the time to participate in physical activity
- Ensure that each client is properly screened, and that the necessary documentation is attached to their programs (Par-q, medical history and screening testing protocol)
- Once each client has been screened the the student will be required to conduct a fitness test on each client. The tests selected must be specific to each clients goals and their current fitness status, I.e. do not select a Bleep test for an obviously overweight and unfit individual.
- This first fitness test will establish their baseline fitness levels and must be followed up by at least one fitness re-evaluation to determine the clients progress. This re-evaluation will also assist the student in the progression and modification of the clients program. As a general guide, each fitness test should evaluate the following fitness components as a minimum:
- Body Composition
- Aerobic Fitness/Cardiovascular Capacity
- Muscular Endurance
- Flexibility
- The programs for each client can be designed of templates provided, or you may design your own program layout. It is however vital that each program contain the following:
- Client Information
- Par-q
- Screening test results
- Initial and follow-up fitness evaluation
- Program Outline, including at least 2 phases of a minimum of 5 weeks each
- Daily program sessions, including warm-up, main work-out and cool down. Each exercise in the daily session must include:
- Sets and Reps/Duration
- Intensity (Weight, Speed, %1RM, %BW or RPE)
- Work:Rest Ratio or Rest Interval
- After the first re-evaluation the program must contain at least 1 further phase of training. This training phase must clearly indicate modifications based on the results of the fitness re-evaluation, as well as the clients feedback based on their first training phase. This second phase of training must be as comprehensive as the first, containing all the components listed above
- The programs will be marked according to the following criteria:
- Correct screening of the client (5 Marks)
- Fitness evaluation and re-evaluation (3 Marks)
- Program includes periodisation (3 Marks)
- Exercises in program are specific to clients needs and goals (5 Marks)
- Each session contains an appropriate warm-up and cool-down (4 Marks)
- Each exercise show clear FITT principles, with appropriate intensity based on the duration and workload selected (5 Marks)
- The exercise program clearly indicates progression and modification based on scientific principles of adaptation, the clients responses and the fitness reevealuation results (5 Marks)
When presenting the program, assume that the marker/assessor has a good knowledge of programming and exercises. Design the programs in such a way that if you were to ask the marker/assessor to take one of the clients for a session or multiple sessions they would be able to do so based purely on the information contained in the program submission.