<p> Fitness Assessment Task</p><p>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</p><p>Examples of Components of Fitness</p><p>Speed Coordination Power Muscular Strength Balance Agility Muscular Endurance Respiratory Endurance Flexibility</p><p> Choose an activity. Decide on which two components of the activity you are going to train</p><p> Research your activity. Write and introductory paragraph outlining what you intend to do and how you intend to do it.</p><p> Outline a plan of your program by showing and understanding of the SPORT training principles:</p><p>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</p><p> 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)</p><p>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)</p><p> 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)</p><p> Write your program using timelines (daily, weekly, etc) with specific fitness tasks to show consideration of the F.I.T.T. principles.</p><p>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</p><p>DUE DATE: FRIDAY, DECEMBER 16th at the BEGINNING OF CLASS</p>