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Frederick Hahn Individual Training Program Task 3 - Program Design and Rationale-2

The document outlines a summative task for designing a 6-week weight training program that aligns with the SPORT and FITT principles and a specific SMART goal. It includes steps for program design, session mapping, log sheet creation, and rationale development, along with resources for support. The task emphasizes the need for clarity, completeness, and accuracy in presenting the program and its justification.

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frederick.b.hahn
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18 views7 pages

Frederick Hahn Individual Training Program Task 3 - Program Design and Rationale-2

The document outlines a summative task for designing a 6-week weight training program that aligns with the SPORT and FITT principles and a specific SMART goal. It includes steps for program design, session mapping, log sheet creation, and rationale development, along with resources for support. The task emphasizes the need for clarity, completeness, and accuracy in presenting the program and its justification.

Uploaded by

frederick.b.hahn
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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SUMMATIVE TASK 3: Program Design and Rationale

Task: Based on your application of the SPORT and FITT principles to your SMART goal, you are now ready to find or
design a 6 week training program that connects these areas together. In other words, you are going to find or design a
weight based training program that works toward your SMART goal by ensuring that the program targets the key
components (SPORT and FITT) that you require to achieve that goal.

●​ How to:

○​ Make a copy of this task sheet and work through each question to develop a template of what your
program will look like for each class session.
○​ Using the program design that you propose, provide a rationale for how the program connects the
principles of training and your SMART goal together. By watching your workout, your teacher should be
able to tell exactly the type of fitness goal that you are working toward (e.g. strength, hypertrophy, power)
○​ Work through each of the steps below and use the provided resources as a starting point to find an
appropriate program design.

Steps for submission

○​ Make a copy of this document (Task 3) and complete all questions.


○​ Upload your copy of the task sheet to the appropriate assignment on Schoology.

Program Design

1.​ Find/Design a program: Based on your SMART goal and principles of training, select an appropriate weight
based training program that you can use for 6 - 8 weeks. Copy and paste the program below.

Day 1: Push Day 2: Pull

Barbell Bench Press 4 sets 8-10 reps Squat (Barbell) 3 sets of 8 to 10 reps

Overhead shoulder Press 3 sets of 8-10 reps Leg Extension (Machine) 3 sets of 12 to 15 reps

Incline Dumbbell press 3 sets of 10-12 reps Leg Curl (Machine) 3 sets of 10-15 reps

Lat Pulldown (Cable) 3 sets of 12 to 15 reps One arm Bent Over (Barbell) Row 3 sets of 10-15 reps

Lateral Raise (Dumbbell) 2-3 sets of 15 to 20 reps Seated Cable row 3 sets of 10 -12 reps

Seated Concentration Curl 3 sets of 10 to 12 reps Pull-up/assisted 2 sets of 8-10 reps

Triceps Rope Pushdown 3 sets of 12 to 15 reps

Seated Shoulder Press (Machine) 3 sets of 10 to 15


reps
2.​ Program overview: Applying the principles of training, map out the specific training sessions that you intend to
complete in each session below on the calendar. This does not need to include all of the details above but could
be just an abbreviation of the specific training day from your program above. E.g (Push Day, Day A, Circuit 1)
APRIL 2024

Mon Tue Wed Thu Fri

1 2 C Day 3 D Day 4 A Day 5 B Day

8 C Day 9 D Day 10 Hari Raya 11 A Day 12 B Day

15 C Day 16 D Day 17 A Day 18 B Day 19 C Day

22 D Day 23 A Day 24 B Day 25 C Day 26 D Day

29 A Day 30 B Day
MAY 2024

Mon Tue Wed Thu Fri

1 Labor Day 2 C Day 3 D Day

6 A Day 7 B Day 8 C Day 9 D Day 10 A Day

13 B Day 14 C Day 15 D Day 16 A Day 17 B Day

20 C Day 21 D Day 22 Vesak Day 23 A Day FINISH 24 B Day FINISH

3.​ Log Sheets: You will need to create/find/adapt an appropriate way to keep track of each of your training sessions.
Your log sheets should contain all the exercises in your program and the loads/sets/reps/rest that you will require
during your sessions.

Please note that your teacher will be checking these logs throughout the training program. For this
reason your logs need to be a physical copy as opposed to online.

Here are some possible training log templates that you might wish to use or modify:

Generic Weight Training Log


Weight Training 1 Log (Google Sheets)
Workout Log (Google Sheets)
4.​ Pre Test/Post Test: Using this list of fitness tests. Identify and describe the test that you will use to measure the
goal that you are working toward.
5.​ Rationale: The final step is to provide support/evidence as to why this is the correct program for the SMART goal
you have set. Try to find evidence (citations/references) from websites or other sources that confirms that your
program is an effective method to achieve your desired fitness goal. You might use the resource list below as a
starting point.

https://www.kingperformanceideology.com/advice-insights/goalkeeper-strength-conditioning-optimising-your-go
alkeeper-training (Goalkeeping website I often check)

https://ib.rc.unesp.br/Home/Departamentos47/EducacaoFisica/labiomec/2013_oliveira_flexibility-torque-and-ki
ck-performance-in-soccer_science_sports.pdf (PDF)

https://www.gofootball.academy/blog/6-week-strength-program-for-goalkeepers (web that helps me plan out


my workout)

Resources:

Exercise Prescription on the Net


Nerd Fitness - Developing your own training program
Bodybuilding.com - Workout Programs
Muscle and Fitness - Power Workouts
Task 3: Program Design and Rationale Assessment Rubric:

Criteria 1 2 3 4
(Not there yet) (Approaching) (Meeting) (Exceeding)

Completeness Missing or minimal Limited information provided Substantial information Thorough and
information provided for all for elements of program provided for most elements of comprehensive information
elements of program design design and rationale. program design and rationale. provided for all elements of
and rationale. program design and rationale.

Quality Information provided lacks Information provided is Information is clear and Information is well-elaborated,
depth and clarity, somewhat clear but lacks demonstrates a good clear, and indicates a deep
demonstrating a poor depth in understanding of understanding of program understanding of program
understanding of program program design and design and rationale. design and rationale.
design and rationale. rationale.

Accuracy Information presented is Some inaccuracies present Information provided is mostly Information is entirely
mostly inaccurate or in the information explaining accurate in explaining training accurate and precise in
misleading in explaining training program and program and rationale. explaining training program and
training program and rationale. Information is supported with rationale. Information is
rationale. referenced evidence. supported with detailed and
specific referenced evidence.

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