Fitness Assessment Task

Aim  Students are to devise, implement and evaluate a four week sport specific training program to improve two components of fitness that are particular to that activity (ex. Sprinting: Power and Speed)  Discuss the physiological improvements resulting from F.I.T.T. (Frequency, Intensity, Time, Type) specific to your components of fitness

Examples of Components of Fitness

Speed Coordination Power Muscular Strength Balance Agility Muscular Endurance Respiratory Endurance Flexibility

 Choose an activity. Decide on which two components of the activity you are going to train

 Research your activity. Write and introductory paragraph outlining what you intend to do and how you intend to do it.

 Outline a plan of your program by showing and understanding of the SPORT training principles:

1. Specificity – working specifically to the activity 2. Progression – working up to a specific result 3. Overload – working the body past what is considered “normal” workload 4. Reversibility – moving forward and backward in training 5. Tedium – the quality or condition of being tedius

 Decide which training methods you will use in your program and state why you have chosen these training methods (Should include a minimum of 3)

1. Continuous – Working for a set amount of time consecutively 2. Interval – Working for a set amount of time, taking a break, then resuming exercise 3. Fartlek – Working at a high intensity, then a lower intensity, then returning to a high intensity 4. Skill Development – Working on specific skills of that activity 5. Weight Training – Working with either Free weights or Weight Machines 6. Circuit Training – Have a group of different activities that make up a total workout routine 7. Plyometrics – Explosive exercises (such as box jumps)

 Establish appropriate pre and post tests for each component of fitness incorporated into you plan (incorporate your pre and post test results in your fitness plan)

 Write your program using timelines (daily, weekly, etc) with specific fitness tasks to show consideration of the F.I.T.T. principles.

1. Frequency – how often you do the exercise 2. Intensity – how hard you workout 3. Time – the amount of time you workout 4. Type – what specific activity you’re doing

DUE DATE: FRIDAY, DECEMBER 16th at the BEGINNING OF CLASS