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A3 The six week training programme!

BTEC Level 2 Sport, Unit 11 Development of Personal Fitness

|Learner name | |Assessor name |Mr J O’Sullivan |

|Date issued | |Deadline | |

|Scenario |

|You have thought through all of the personal exercise adherence factors, you have set the strategies you are going to use. You have |

|sat down with your coach and carefully planned your training programme. This is now the fun bit. Carrying out the training programme. |

|You will now test yourself each session to make progress and think about how you can tweak and improve the next. When you have |

|completed your six week training programme you can think back and make improvements, or think about what worked really well and how |

|you might use parts of the programme again. |

|In this assignment you will have the opportunity to provide evidence towards the following criteria: |

|P3 |Implement a six-week personal fitness training programme, maintaining a training diary |

|P4 |Describe the strengths of the personal fitness training programme, identifying areas for improvement |

|M3 |Explain the strengths of the personal fitness training programme, making suggestions for improvement |

|D2 |Justify suggestions related to identified areas for improvement in the personal fitness training programme. |

TASK 1 – The six week training programme P3

a). Maintain a training diary throughout your programme. You should log the following:

✓ Details of performance and achievement.

✓ Programme progression – include details of any modifications made to the programme, like increasing duration of training or reducing recovery times. Write down thoughts for your next training session.

✓ Motivation for training. How would you rate your enjoyment level and commitment? Are there changes that can be made to the programme which will keep you on track to achieve your goals, but will make it more enjoyable? Consider altering the intensity, changing the order of activities or the exercise mode.

Your diary should include the following details:

✓ date, time and location of training undertaken;

✓ session duration;

✓ resources required, for example, equipment;

✓ main goals, aims and objectives;

✓ session details including exercise intensity;

✓ Summary comments.

Useful sources of information

Student Book pages 277-278 may be useful for this task.

Your tutor will also have a list of other sources of information that you can use for this assignment.

TASK 2 – Evaluation of the six week training programme P4, M3, D2

a). Use the information from your training diary and programme to reflect on your training over the six weeks. Take into account any modifications made to your programme to achieve planned goals and your motivation levels.

|Evidence checklist |

|TASK 1 |Training diary consisting of six weeks |[pic] |

| |Tutor observation |[pic] |

|TASK 2 |Written evaluation of six-week training programme |[pic] |

| |Presentation |[pic] |

Assignment front sheet

|Qualification |BTEC Sport Level 2 |Assessor name |Mr J O’Sullivan |

|Unit number and title |Unit11 Development of personal |Learner name | |

| |fitness | | |

|Date issued | |Deadline | |

|Assignment title |A2 Planning a personal fitness training programme |

In this assignment you will have opportunities to provide evidence against the following criteria:

|Task |Criterion |To achieve the criteria the evidence must show that the learner |Evidence |Submitted |

| |reference |is able to: | |( |

|1 |M1 |Contribute own ideas to the design of a six-week personal |Six-week training | |

| | |fitness training programme. |programme; tutor | |

| | | |observation form. | |

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|Learner declaration |

|I certify that the work submitted for this assignment is my own and research sources are fully acknowledged. |

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|Learner signature: Date: |

Assessor comments

|Qualification |BTEC Sport Level 2 |Assessor name |Mr J O’Sullivan |

|Unit number and title |Unit11 Development of personal |Learner name | |

| |fitness | | |

|Assignment title |A2 Planning a personal fitness training programme |

|Criterion |To achieve the criteria the evidence must show that the learner is able to: |Achieved? |

|reference | |Y/N |

|P1 |Plan, design and agree, a six-week personal fitness training programme with a coach. | |

|M1 |Contribute own ideas to the design of a six-week personal fitness training programme. | |

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|Learner feedback |

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|Assessor feedback |

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|Action plan |

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|Assessor signature | |Date | |

|Learner signature | |Date | |

Resource 1

Training Log book

Your diary should include the following details –

• Main goals, aims and objectives

• Date, time and location of training undertaken

• Session duration

• Resources required, for example, equipment

• Session details

• Your exercise intensity, use rating of perceived exertion (RPE) rating from 6-20 (Gunnar Borg 1970)

o 6- no exertion at all (rest)

o 9 – very light exercise, like slow walking

o 13 – exercise feels hard – some lactic acid build up

o 17 – very strenuous you feel tired

o 20 – maximum exertion

• Summary comments – details of your performance and achievement

• Programme progression – details of any modifications made to the programme, like increasing duration of training or reducing recovery time

• Motivation for training – how you found the session – enjoyment levels and commitment – any changes to that can be made

Add additional pages to show recording of results from each training session so you can track progress

My training schedule – week 1 - Add additional pages to show recording of results from each training session so you can track progress.

|Days/ sessions |Activity and description - (SPORFITT) |Evidence page |

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|Student comment on training programme this week and evidence - |

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|Tutor comment on training this week |

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|Student signature | |Date | |

|Tutor signature | |Date | |

Review (P4, M3, D2)

Use information from your training diary and programme to reflect on your training over the six weeks. Take into account modifications made to your programme to achieve planned goals and your motivation levels.

• Have you met your planned goals?

• How do you know your goals have been achieved? Perhaps you have improved your sports training performance?

• Can you provide evidence of this? Relate improvements back to original programme goals, aims and objectives.

• Where planned goals have not been met, what suggestions do you have for improvement?

|Review date |Aim Set (page 9) |Progress |Description & |Suggestion for improvement |Justification |

| | |achieved? |explanation of strengths | | |

|20/9 |To decrease body |Achieved & |My initial reading was 96mm (average| | |

| |fat measure (skin |exceeded (by |reading from 7 sites on my body) | | |

| |fold test) by 5mm by|4mm)! |which I got down to 87mm by the end | | |

| |the end of the | |of the programme. This is a strength| | |

| |programme | |because I met and exceeded my | | |

| | | |target. | | |

|20/9 |To improve warm-up |Minimal |I never spend much time w. up or |Allocate more time (and stick to it)|Allocating time will give me a |

| |and cool down | |cooling down. I wanted to make my |Have specific activities planned |structure. I stick to my training |

| |routines | |warm-ups more specific (especially |(and do it to music) |sessions so should do so with my |

| | | |the third phase) and use the cool |Watch other people who have good |warm-up etc. |

| | | |down as a time to improve my |warm-up and cool down routines |Also, If I watch other people it |

| | | |flexibility through a range of | |will give me ideas…which I can then |

| | | |stretching exercises. I still rushed| |use in my programe. If I have a |

| | | |both and didn’t plan either very | |routine planned there is more chance|

| | | |well. | |I will stick to it. |

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Guidance

● Design a suitable format and layout for your programme so that you can keep clear, detailed records of training session completed.

● Maintain good communication with your coach throughout the six weeks. You will need to gain agreement from them for any missed sessions.

● Keep details of your performance, programme progression and motivation for training in your diary.

Guidance

Answer the following questions to help shape your review:

• Have you met your planned goals?

• How do you know your goals have been achieved? Perhaps you have improved your sports training and performance? Can you provide evidence of this? Relate improvements back to your original programme goals, aims and objectives.

• Where planned goals have not been met, what suggestions do you have for improvement?

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BTEC Level 2 First Sport

Unit 1 Fitness Testing and Training

BTEC Level 2 First Sport

Unit 11 Development of Personal Fitness

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