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Class Activity

CEE 525 Physical Fitness and Conditioning

Key definitions:

Program Design: A process upon which the application of sound strength and conditioning

program principles are based

Plyometric Training: !nvolves "uic#$ powerful movements using a prestretch$ or counter%

movement$ that involves the stretch%shortening cycle

Speed-Endurance: &he ability to maintain ma'imal movement velocities or repeatedly achieve

ma'imal accelerations and velocities

Activity:

&he class is divided into groups For this activity you will be re"uired to develop an ( wee#training program )ou will select a population and create a program following the outline below

&raining Program *e"uirements

+ !ntroduction

a !dentify the need for creating a program$ why are you writing this program,b )ou may identify your population here

2 Purposea -hat is the overall purpose of the entire programb .tate your population

/ 0ovement analysis

a -hat movements are associated with your population1 Physiological analysis

a -hat are the energy re"uirements of your population

b e specific to positions if your population is a team sport

5 3utrition Factorsa riefly address caloric demands

b &al# about nutrient timing

c !dentify any special needs4 !nury analysis

a !dentify the maor and minor inuries associated with your population

6 .pecial concernsa 7oes your population have special needs 8hypertension$ diabetes$ orthopedic etc9

( &raining status

a 7efine the training level of your population 83eed to 0a#e .ome Assumptions9

i ow many years have they trained

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ii igh school$ college division$ pro$ 5; year old non%athlete$ etc

ing for your

population$ be specific

c Agilityi -hat type of agility training will be utili>ed and why

d Plyometricsi -hat type of agility training will be utili>ed and why

e .trength

i riefly describe your strength training programii &he meat of this should be in a table or chart and should include

i e'ercise selection

ii choice$ fre"uency$ order

iii ?oadiv @olume

v !ntensity

vi *est periodsvii !dentify variations

f .tamina

i *efer bac# to your Physiological analysisii -hat will you do to train all the energy systems,

+/ Program application

a 7escribe how your program should be followed

b e very detailed here$ this should e'plain all your charts and or tables+1 7iscussion

a -hy did you create this program$ follow up from introduction

b ustify your reasoning for doing what your doingc &his should include the maority of your references

+5 Conclusion

a -hat does your program do for this populationb -hy is your program better than any other program

c 0a#e a powerful conclusion statement

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7efinisi utama:

Program 7esign: .atu proses di mana permohonan #e#uatan bunyi dan prinsip program dinginadalah berdasar#an

?atihan pliometri# 0elibat#an cepat$ pergera#an yang ber#uasa mengguna#an &egang#an$ atau#aunter%pergera#an$ yang melibat#an #itaran menghulur#an memende##an

.peed%Endurance: Keupayaan untu# menge#al#an halau pergera#an ma#simum atau berulang#ali mencapai pecutan ma#simum dan halau

a#tiviti:

Kelas dibahagi#an #epada #umpulan Bntu# a#tiviti ini$ anda a#an diperlu#an untu#

membangun#an program latihan ( minggu Anda a#an memilih sasaran dan mewuud#an

program beri#ut menggaris#an di bawah

Keperluan Program ?atihan

+ Pengenalan

a 0engenal pasti #eperluan untu# mewuud#an program$ mengapa anda menulis program ini,

b Anda boleh mengenal pasti sasaran di sini

2 tuuan

a Apa#ah tuuan #eseluruhan #eseluruhan program

b 0enyata#an sasaran anda

/ analisis pergera#an

a Apa#ah pergera#an yang di#ait#an dengan sasaran anda

1 analisis fisiologi

a Apa#ah #eperluan tenaga sasaran andab Khusus #epada #edudu#an anda i#a sasaran adalah su#an berpasu#an

5 pema#anan Fa#tor%fa#tor

a .ecara ring#as menangani tuntutan #alorib erca#ap tentang masa nutrien

c Kenal pasti sebarang #eperluan #has

4 analisis #ecederaan

a 0engenal pasti #ecederaan besar dan #ecil yang ber#aitan dengan sasaran anda

6 #ebimbangan #has

a Ada#ah sasaran anda mempunyai #eperluan #has 8te#anan darah tinggi$ #encing manis$

ortopedi# dan lain%lain9

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( status latihan

a 0enentu#an tahap latihan pendudu# anda 8 Perlu 0embuat eberapa Andaian 9

i erapa tahun mere#a dilatihii .e#olah menengah$ #ole bahagian$ pro$ berusia 5; tahun bu#an atlet$ dan lain%lain

i#al dan penilaiana Apa#ah aspe# a#an dinilai

+; *intangan matlamat latihan utamaa Apa#ah matlamat program latihan #e#uatan anda ,

++ Pemilihan uian dan pentadbiran

a Apa#ah uian yang a#an diguna#an untu# menilai pendudu# dan mengapab #husus

+2 re#a bentu# program

a .tic# dengan matlamat latihan dan termasu#i spesifi#asi

ii saratiii per#embangan

b 0emanas#an badan dan regangan

i Kenal pasti memanas#an badan dan regangan anda a#an mengguna#an untu# pendudu# $ andaboleh tertentu

c #etang#asan

i Apa#ah enis latihan #etang#asan a#an diguna#an dan mengapa

d Plyometricsi Apa#ah enis latihan #etang#asan a#an diguna#an dan mengapa

e #e#uatan

i &erang#an secara ring#as program latihan #e#uatan andaii 7aging ini harus dalam adual atau carta dan harus merang#umi

i pemilihan latihan

ii pilihan $ #e#erapan $ perintahiii beban

iv umlah dagangan

v !ntensiti

vi wa#tu rehatvii Kenal pasti variasi

f stamina

i 0eruu# #embali #epada analisis fisiologi andaii Apa yang anda a#an la#u#an untu# melatih semua sistem tenaga,

+/ permohonan programa 0enerang#an bagaimana program anda perlu dii#uti

b A#an sangat terperinci di sini$ ini harus menelas#an semua carta dan atau adual

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+1 perbincangan

a 0engapa anda membuat program ini$ susulan daripada pengenalan

b elas#an huah anda untu# mela#u#an apa yang anda la#u#anc !ni termasu# maoriti ruu#an anda

+5 #esimpulana Apa#ah program anda la#u#an untu# pendudu# ini

b 0engapa program yang lebih bai# daripada mana%mana program lain

c 0embuat #enyataan #esimpulan ber#uasa