1. Creating Training programs catering for different populations
Year 10

2. Recap Training Methods Training Principals Pilates Circuit Ploymetrics
Continuous
Interval
Fartlek
Training Principals
Frequency
Intensity
Time
Type
Specificity
Progressive overload
Variation

3. Sets - reps - max RPM
Rep = One repetition of an exercise. Example: a pushup (down and back up) would be considered one rep. Set = More than one repetition of an exercise in sequence. Example: doing 10 pushups in a row would be considered a set of 10 reps. 1RM = One rep max. This is the greatest amount of weight you can lift once successfully.

4. Designing a training program
Energy systems
Fitness components
Muscle groups
Step 1
Undertake an activity analysis
Step 2
Carry out fitness assessment
Step 3
Select training methods
Step 4
Determine the length of training program
Step 5
Design specific training sessions
Step 6
Develop training table
Methods
Fitness testing
Based on:
Fitness assessment
Athlete activity
How long before competition

5. Structure Method Fitness component /s Training method/s Warm up
Activity
Cool down

6. Example – soccer player
Method 1
Fitness component Endurance, strength, power
Method Circuit
Time
Activity
After 3 weeks
Elderly 60 years 10
Warm up
-zumba dance
Same
Light aerobic dance movements 30
Circuit rotation
1 min at each station
Sit ups
Push ups
Burpees
Squats
Ect…..
45 min station
2 min at each station
2-3 min at each station
Change activities to low intensity
Use light weights for arm raisers instead of push ups
Get adults to balance on one leg, holding onto a wall
Squats half way down
High knee raisers
Warm down
Light jog on treadmill
same
Light static stretches

7. Method 2 Fitness component Endurance Method Continuous Time Activity
After 4 weeks
Child 12 years 10
Warm up
100m pool
5 lap warm up with freestyle
7 laps
4 laps freestyle
3 laps back stoke
5min warm up
1 lap of each stroke
Freestyle, breast stroke, backstroke, butterfly 30
Swimming
4 laps breast stoke
4 laps backstroke
4 laps butterfly
Repeat set 4 times with 2 min break in between each set
45-1 hour
6 laps of each stroke
Repeat 3-4 times with 2 min break
2 laps breast stoke
2 laps backstroke
2 laps butterfly
2 laps freestyle
Repeat 4 times with 4min break
Warm down
5 laps freestyle
1 lap of each stoke

8. Week 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
 Method 1
 Methods 2
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8

9. KEEP IT SIMPLE!!!!
Do not need complete detail explanations down to exact method
A simple, clear explanation of activity will do, e.g 45min pump class at the gym
Add in “weight” of dumbells, bars ect for strength
Add in length of exercises
Think about how activity relates to athletes chosen sport

10. Catering for different population groups
Older adults
Frequency –every day
Intensity – low to moderate
intervals (approx 10min), frequent breaks
Time -30min a day, can be accumulated across the day
Type – large muscle groups, focus on core strength, balance
Variation – also prevent boredom
Specificity – related to activities that they engage with in their daily routine
Progressive overload – slowly increase intensity

11. Children 12- 18 years Frequency –every day
Intensity – moderate to vigorous
Time -2 hours a day, can be accumulated across the day
Type – everyday activities such as bike riding, walking, skating
Playing sport, activities that will make them puff, give them a red face
Variation – prevent boredom
Specificity – hard impact activities to strengthen bones and muscles
Progressive overload – increase intensity with training program

12. Disability
*These are only rough guidelines, each persons disability will affect them differently
Frequency –most days, if not every day
Intensity – low, moderate, vigorous
Time – 30min – 2 hours
Type – strength training – lead to increase in heart rate, developing big and small muscle groups
Variation – can concentrate on developing one area, but vary the activities
Specificity – target area to rehabilitate or area of weakness
Progressive overload – increase intensity with training program