INDIVIDUAL before jumping right into the hardcore activities. We

INDIVIDUAL TRAINING PLAN Y11 2017 – 2018 PERSONAL TRAINER STUDENT NAME:CLIENT NAME:Component of Fitness my client wants to work on: like ‘Whole body fitness’Link to YouTube playlist:—————————————————————————————————————————————————————————–Meet the clients answersDo you have any medical conditions?NoShort and Long-Term Goals?To increase his number of pushups from 15 to 30To improve on his upper body strength and arms (number of situps and pullups)Favourite TrainingCircuit Training Par-Q Questions Program Baseline test resultsName of client: PorDate: 15/01/18Standing Long Jump (cm)Seated Medicine Ball Throw (cm)Wall Squat (Secs)Push up test (Total)Plank Test (Secs)240 cm510100,1001:30Session A:ActivityRepetitions/ SetsRest IntervalEquipment neededWarm Up: As the purpose of a warmup is to increase the person’s heart rate before jumping right into the hardcore activities. We will start off with:Jumping/ Skipping ropesJumping Jacks High Knees on the spotButtkick on the spotLunges with resistance band around the legs while both arms moving from side to side (left and right) after going down for the lunges. Skip ropes 30 seconds x 3 setsJumping Jacks30 seconds x 3 setsHigh Knees 30 seconds x 3 setsButtkick 30 seconds x 3Lunges 10-15 meters so around 10 lunge steps x 3 sets (back and forth is 1 set) 10 seconds rest Skipping RopesResistance Bands  Main activity  1. Inchworm with Push-UpStanding in a upright position, bend down keeping your legs straight to the point where your hand can touch the ground. You will then try to reach forward or walk your hand out one hand at a time until you are in a pushup position, after that you will do a total of 3 push ups. And then walking the hands right back up into the starting position.  3 sets x 10 Inchworm push ups10 seconds restMat 2. Ball V-Up (Sit-up with a medicine ball)Sit on the ground with legs stretch right out flat on the ground while the upper body (from waist up) is lifted of the ground sitting in a up-straight position (back straight). Holding the medicine ball with both arms, lean your upper body right back down while your arms placed behind your head (holding the medicine ball). 3 sets x 5 Ball v-up20 seconds rest Medicine Ball3. Russian Twists (Muscular and Core Strength)4 sets x 25/35/45/55 Russian Twists 10 seconds restA dumbbell or a water bottle should be fine. 4.Abdominal Crunch Knees Up (with resistance bands around the thigh)Lay flat on the ground in a resting position. Using the resistance bands, put it around the thighs lifting your legs off the ground. The person then reachies with the upper body and goes as far as he possibly can in front. 3 sets x 10 Crunches20 seconds restResistance Band5. Leg Lifts (Right, Left, and together)Laying back flat on the ground, place your hand (palm) behind on your back just above (on) your bum. Raise each leg up3 sets for right leg of 10 lifts3 sets for left leg of 10 lifts15 seconds restn/a6. First Level: Plank Second Level: Plank with two leg lifts per side Third Level: Plank with leg lifts followed by a mountain climber45 seconds x 4 sets 20 seconds restMat Cool down:Dynamic Stretching// While walking, rotate arms and shoulders back and forth in a circular motion.  Static Stretching// Flip and lengthen out one of the arms so that your palm is facing outwards in front, this is to release pressure and tension, while the other arm grabs on the palm while pulling down. Neck Stretch// One arm on the hip and the other on the head pulling the head to both of the sides (alternating) While rolling the bottom of your foot against the ground stretching out your ankles 1 set each x 30 seconds each n/a Session B:ActivityRepetitions/ SetsRest IntervalEquipment neededWarm Up: Dynamic Stretching// Crossover Toe Touching (opposite toe and hand) On the spot running exercises Happy FeetHigh legsFoot backward butt touching_________________________Running around the field 1 time (even though you have finished running, keep on walking for about 10 seconds so you don’t stretch any muscles) 30 seconds per each stretch__________________1 lap n/a____________________Rest for 10 seconds and take a drink of water n/aMain activitySide planksLay down on your belly on the ground while place your hands next to your shoulders in a 45 degree. Lift one hand and push off the ground. __________________________ 2. Normal Pushups Lay flat on your chest on the ground. While being both of your hands next to your shoulder (elbow at 45 degrees) Then push up with your hands. __________________________3. Bicycle CrunchPosition yourself on your back on the ground with your knees bent upwards. Place your hands to the back of your head while your elbow pointing outwards. Now, lifting your legs of the ground bring your right elbow to touch the opposite knee so the left and rotate with the opposite elbow and knee__________________________4. V HoldPosition yourself at a v shape position like the image above, slide your hands through the side of the foot and hold yourself steady in that position__________________________5 .Alternating Toe Touching CrunchLay flat on the ground, place your arms over your head in a wide position, raise your right arm and leg up to touch each other (stare at ceiling). And, alternate legs so left leg=right arm, right leg=left arm. __________________________6. Scissor Kick Knee RaisesSit down and lean backward until you get into a position above. First pull your chest and knee towards each other and back while your hands place next to your butt flat on the ground. Then you will lean a bit back and raise one whole leg at a time alternating legs.   5 sets x 1:00/1:15/1:30/1:45/2:00 minutes __________________5 sets x 10/15/20/25/30 number of pushups__________________4 sets 20/25/30/35 crunches__________________30/35/40/45/50 seconds of 5 sets__________________Left and Right counts as one 3 sets x 5/10/15 toe touches crunch__________________2 knee raises count as 1 repFollowed by a Scissor kick right/left/right/left/right 5 times rotating legs count as 1 rep Doing top 2 knee raises+5 scissor kicks is 1 set2 knee+5 kicks//4knee+10 kicks//6knee+15 kicks//8knee+20 kicks//4 Sets 10 seconds rest____________________10 seconds rest ____________________15 seconds rest____________________10 seconds rest ____________________15 seconds rest____________________15 seconds rest Green Mat________________________________n/a________________________________Mat________________________________Mat________________________________n/a________________________________Mat Cool down:Dynamic Stretching// While walking, rotate arms and shoulders back and forth in a circular motion.  Static Stretching// Flip and lengthen out one of the arms so that your palm is facing outwards in front, this is to release pressure and tension, while the other arm grabs on the palm while pulling down. Neck Stretch// One arm on the hip and the other on the head pulling the head to both of the sides (alternating) While rolling the bottom of your foot against the ground stretching out your ankles Wide lunges, to stretch out the thighs and upper legs 1 set each x 45 seconds each n/a n/aThe cooldown will be the same as I have created a cooldown program which covers all aspects of the muscle that will be used in the training or workout. However, the the intensity and frequency of each exercise will increase while the rest time decrease in session 2 which will need more time to cool down and loosen up all the crumpled up muscles. Specificity The training plan is created based on my clients needs Por is currently an athlete at school, a swimmer and has stated that for his training course he would like to focus on improving on his muscle strength in terms of the core, arms and the upper legs which will allow him to develop as an athlete more efficiently. Swimming relies on the ability of the swimmer to “simultaneously generate propulsive force with the arms and legs while attempting to minimize the drag resistance”. Swimming isn’t only about the strength of one’s arm or legs but is rather built on the speed and technique of the athlete which is commonly built on a strong core foundation. For Por to improve on his swimming speed, he must be able to “effectively establish a streamlined body position” while sustaining a base of support in order for him to generate propulsion with his arms and legs. A swimmer must engage the core musculature in order for the athlete to efficiently link the lower and upper body. This is why, improving core muscles through the torso is extremely improve for swimmers such as Por and also other sports that he may compete in. Since Por competes in many competitions and is essential to improve on his speed, since this would be considered as a anaerobic exercise, he must be able to sustain and maintain his fitness and muscle strength. Which, in this training program will cover mostly on anaerobic exercises. The training will start off with simple anaerobic warm up exercises, exercises such as jumping jacks, high knees and buttkicks. Progression The training procedure or routine will start to progress by increasing the difficulty of the exercise either by increasing the number of reps done per each set and the other being widening the advance movement of that exercise. The first kind of progression that will be utilized in the workouts will be in progressing through the difficulty of the move. For example, in session 2 activity 2- pushups, my client will be doing pushups but for every set completed will move onto a more complicated level, so instead of doing an another round of normal pushups which will barely create a difference, Por will be moving onto the intermediate level if he is able to complete the last stage. Which may be the wide-form push up, then the triangle push up and lastly the advanced type of pushup would be the push up with clap or the one arm pushup if he reaches this level. The second type of progression which is used in the training plan is the increase in the overall intensity, thus the total reps will increase at a constant rate as sets progress or done. This would allow us as a trainer to see actual results of our client improving developing over a course of time rather than to repeat the same reps over and over again limiting the clients potential to become fitter, stronger. An example that would help justify this could be activity session 2, activity 5 – Alternating Toe Touching Crunches. As toe touching crunches uses a huge amount of energy to do one rep as it requires the whole body and muscles to move simultaneously, instead of the reps increasing 10 which would be a huge increase. It has been increased by 5 per each round, so 10/15/20 reps for 3 sets, while in the third session (repeating session 1), the client must or should be able to increase their reps from 10/15/20 to at least 20/25/30 which will demonstrate the development of the client over the course. The intensity of session 1 and 3 will also be slightly different, in session 3 the intensity and fastness of each rep will be timed against their personal time in session 1, he will try to improve his fastness and this creates pressure and challenge him to give everything he has to give. Another example of this could be the session 1 activity 1, jumping against the resistance bands. The first sets for this exercise could be normal reps with the band placed around the wais. However, the progression of difficulty can be hugely improved by lopping the resistance bands twice or three times to increase the tension and resistance of the bands in order to make the activity more advanced. OverloadOverload will be represented in many of the main activities, for example in the blank activity. The quantity of second done per each rep will be justified based on what has been collected in the first class which was recorded of my client doing his best which is around 1 minute 30 second. The first rep of plank my client will be doing will begin at 1:30 and then will increase a total of 15 seconds per each set completed. After the client is able to complete three sets of the normal plank with an increase of 15 second per set. He will then move onto stage two which will be the plank with two leg lifts per side starting with the 1.30 – then 1.45 – and lastly 2.00 minutes. But this time with two leg lifts per side.This is a display of overload as working based on their personal best, the client is trying to improve on his personal score by increasing the time of the plank time then the second overload increases the difficulty of the exercise. ReversibilityIn this training program, the client will be focusing on improving their muscle strength of the upper legs, core, and arms (shoulders). However, as we try to improve on our muscle strength, any gains and development from each session can be lost due to idleness. In short, if you don’t use it, you lose it. Basically, the session repeats over the course of around 3 weeks with around 2-3 business day break in between, due to this clients are forced to abandon their routine resulting in the client losing their cardiovascular gains that they have earned. However, this detraining consequence can be reversed and resumed. The training program will somewhat provide a safe and ongoing exercise as the reps between each sets will manually start to increase while the rest intervals decrease allowing the most to be obtained. TediumThe training program includes a variety of exercises ranging from workouts on the spot, up until activities which involve the whole human body, it could be said that the tedium within this program is very minimal. In both of the sessions, the activities varies out depending on the focus per each part, however the exercises in both of the sessions focuses on the same objective the activities are completely different from each other in order to minimize the boredom as much as possible. Minimizing boredom is one thing, but making each routine so it is engaging is something else. It is important that the client does not feel like the activities are too repetitive or uninteresting but rather enthusiastic and motivated to do so. Routines being too boring or repetitive would certainly decrease the clients motivation resulting in poor decisions and performance. In addition, in order to minimize this tedium, the session is split into three different parts, each part training to improve on a specific muscle, so each of the location isn’t being worked on too much or little, so the client does not feel hopeless and in too much pain. This is why the trainer has created a simulated mission or game for the client to play. For example, the push up activity, as it is possible that the normal pushup is perhaps easy. If the client has passed the round he may then move onto the next round which he will be rewarded for every round he passes a 30 second water break to cheer the client up. It’s more of a game as of course the client would wanna challenge himself and improve his body strength, he has a chance to win a prize for completing a mission. Frequency The frequency and amount of reps per each exercise determines the fitness and strength of one’s character, as the frequency will be justified based on how the client has done previous in the last class. From that, the trainer will determine the set frequencies on how much he will be doing over the course and the muscle strength he will gain from each increase in exercise. For example in the first session, many of the activities in session one’s frequency of set intervals will increase after a set is done. Challenging themselves by increasing the frequency from 2 knee+5 kicks// 4knee+10 kicks// 6knee+15 kicks// 8knee+20 kicks// maintaining / increasing the frequency and intensity of the program. Instead of increasing from 2 knee+5 kicks to 3 knee+6 kicks is a small difference which will barely create the distance when it comes to strength gain. Another example of this is the russian twists which will gradually increase starting with the 25/35/45/55 over the range of nearly 30 twists. Over the course, as a trainer I will be able to witness the development of my client as he progresses and overloads his body. IntensityThe training program is implemented with various level of increasing intensity which will allow client’s body to overload and work their muscles as much as they possibly can. The intensity can increased by either multiplying the frequency of reps or decreasing the rest intervals between each set. Since many of the workouts used in the training plan revolves around short and intense bursts. The heart of the client is unable to pump oxygen efficiently enough to reach every muscle of the body. An example of this could be the bicycle crunches, as this exercise is done in many reps, our bodies isn’t able to produce enough oxygen for our muscles your body becomes overloaded, shifting to anaerobic respiration. Making my clients heart rate work and body function at a high rate around 70-80 percent. As seen in exercise – V Hold, the amount of second done for each set completed increases from 30 seconds up by 5 seconds until 50 seconds. TImeTime will be represented in 2 ways, the first being comparing to your previous time (or personal best). This will create not only pressure but a goal for the client to improve upon. Having a time for the client to see while doing their activities will increase the outcome and strength of the trainer. The second way is through the reduction and minimizing of rest time between each repetition or exercise, however the rest interval is created based on the difficulty of the activity as some exercises will need more resting than others. With less recovery time, the client will have to do the same or more sets which will allow the client to push themselves further than ever before which can also help my client overload their body and load the body than it is normally accustomed to. Pushing themselves exceeding and perhaps even over their body’s limit setting a new a record to improve their previous best. Type This training program has been created specifically to match my clients requirements, which will be to improve the fitness of the clients upper body particularly the core, arm, and upper leg or thigh strength. In the first session, the warm up exercises will help increase the client’s heart rate as well as having some minor benefits towards the body, for example the lunges with resistance bands around the leg will help strength out and improve the thighs of the body. In this session the first third of the workout will focus on the core and upper legs which may include exercises such as ball-v up exercise – with a medicine ball in both hands, clients will raise their legs and torso to touch the medicine ball towards the feet (which focuses on the abdominal core, quadriceps and hamstrings of the body). The second third of the workout will then focus on absolute core (only core). These exercises may include the ‘abdominal crunch knees up’ which is exactly like the normal crunch both this time with the legs that are perpendicular to the ground at a 90 degree. The last third of the workout will then be based on exercises which will help train the arms and core is the ‘plank up & down” exercise, which is a combination of the plank and push-up exercise great for developing the abs, core, shoulders and arms in one exercise. The next exercise which is great for the core and arms is the inchworm with a slight add in the push-up as the client reaches the ground, clients will be in a straight-up position and will then bend down with the upper body so waist up to touch the ground (like climbing a ladder but outwards), do a pushup and then push themselves back up. In the second session or session B, will also be split into three parts. The first including the core and upper legs, the second focusing only the core and the last on the arms and core. The first part of the workout that focuses on improving the upper legs and core will include exercises such as the alternating toe touches and the scissor knee kick, we will then move the focus onto only core letting the upper legs rest which consists of exercises such as the v-hold and bicycle crunch. The last part of the session will focus on the arms and core In addition, both of the sessions were designed to improve on a variety of muscles ranging from the upper legs, core and the arms (shoulders). This will allow the client to rest each muscle part before continuing to do use it again in the upcoming session decreasing the chances of muscle pain, and injury. At the end of the fitness unit, I should be able to display great and responsible self-management skills by organizing and arranging and all the essential equipments required prior to the following class, other aspects that this goal may include