3.9 Train for Gains
During this unit you will be constructing a 4 week training programme with the goal of completing the Tongariro Crossing. You will need to research the event and base the construction of your programme accordingly.
You will need to challenge some assumptions and justify why you have chosen to use the methods of training that you have.
You will need to challenge some assumptions and justify why you have chosen to use the methods of training that you have.
NZQA Exemplar
Achievement Standard - Includes fitness testing and goal setting (Part 1)
3.9_student_instructions_2023.pdf | |
File Size: | 78 kb |
File Type: |
Constructing your program (Part 2) Write up 1 Method 2 Components
- All notes and power points on different Methods of Training, Components of Fitness, Principals of Training, Physical Adaptations, Exercise Physiology etc can be found in Level 2 Sport Science under Tough Guy / Gal (2.3)
Training theories and assumptions to challenge or consider for the construction of your program
https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/
http://www.mensfitness.com/training/cardio/back-basics-11-ways-build-your-best-cardio-workout
http://www.womenshealthmag.com/weight-loss/the-best-cardio-workouts
https://bengreenfieldfitness.com/2013/03/best-ways-to-build-endurance-2/
SPEEECH factors for part 2
socio_cultural_influences_on_physical_activity_-_speeech.docx | |
File Size: | 16 kb |
File Type: | docx |
(Part 3) Analysis of first 2 weeks of program
Things to consider when analysing first 2 weeks of training
- Have I made improvements?
- If I have why have I done this and what do I need to change to keep making progress?
- If I have not what changes do I need to make so that I am putting myself into a position to make improvements.
- Are my training methods and components? Do I need to adapt or change these due to progress or goals not being met.
- Is there any information or theories that I have not considered that I could implement in my last 2 weeks (have a look at the links above)
- Consider 2 assumptions for my program. Do I fit into these assumptions? or not. Do I support these assumptions? Why? How can I challenge these assumptions? Find and use research to help support your explanations.
Link 2 assumptions into your first 2 weeks training analysis. (Must do at least 2)
Assumption 1 - ONE SIZE FITS ALL. (traditional exercise programs). This refers to the notion that the same routine or biophysical principles (Methods of training especially, FIDOSAR) if done in the correct way will bring the same results for everyone. How do you feel about this? Does this apply to you? If so how does this apply to you? If it does not apply to you why not? What is your opinion on this assumption. Relate it to your current training program and could you take this into consideration when constructing the last 2 weeks of your program.
Assumption 2 - BODY AS A PROJECT. (The body to be shaped and reconstructed to conform to society's ideal but unattainable image). This refers to society making stereotypes for both men and women on how you need to look. But getting these results are unrealistic due to photo shopping, time allowances. But society has been feed this so much that people make judgements of you if you don't fit into these stereotypes. Does this then mean that people, eg, women who go to the gym then do specific training programs that will have them fit into this "body as a project assumption" Is your training program reflective of this? Are you not doing specific exercises because you don't want to get bigger bulkier muscle. How does this apply to you? This assumption also links into the above quite nicely. Look into how to challenge assumptions section.
There are more assumptions for you to look into under the Assumptions tab.
(Part 4B) 3.9 Week Template - You will need to hand in 4 of these, 1 for each week.
How to approach this unit, what order do I need to do things?
- Research SUPing. Length, time, gradient, energy systems used, type of exercise required to finish etc
- Fitness testing to establish baseline data and set goal. What does my fitness testing results tell me, in relation to the "norm".
- Complete Goal sheet and SWOT sheet, this must be handed in with assignment when finished.
- Construction of first 2 weeks of 4 week training program. Making sure to research the methods of training, principles of training etc and use these to construct your program (You need to make sure that you are able to justify why you have used certain methods of training, what you hope to achieve by using them etc. Use research to help justify why you have chosen to specific activities in your training program. Make sure you include test days to see if you are making progress.
- After 2 weeks of training analyse how program is going. Are you making improvements? Why / Why not. If you are you need to be able to explain why you have been making improvements. If not you need to be able to explain why and what changes you are going to make and what results you would expect to see as a result of those changes.
- Implement those changes and adjust your last 2 weeks of your training program make sure to justify any changes to your program but to also justify why you haven't made any changes. Link assumptions to these justifications.
- READ ASSESSMENT REQUIREMENTS
What you need to hand in for this assessment
PART 1 - Goal setting and SWOT analysis sheet
PART 2 - Justification of your choices for your training program, why have you chosen certain methods of training etc. (Setting your goal section of your assessment sheet) 1 Method, 2 Components.
PART 3 - Analysis of first 2 weeks of training program (Devise, reflect, trial section of assessment sheet) and the challenge of 2 assumptions.
PART 4 - Completed report and program.
PART 2 - Justification of your choices for your training program, why have you chosen certain methods of training etc. (Setting your goal section of your assessment sheet) 1 Method, 2 Components.
PART 3 - Analysis of first 2 weeks of training program (Devise, reflect, trial section of assessment sheet) and the challenge of 2 assumptions.
PART 4 - Completed report and program.