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[Title Page]
YOUR NAME
DATE
COURSE NUMBER – SECTION – TITLE
Week 8 Assignment – Personal and Team/Group Exercise Training and Conditioning
Program
INSTRUCTOR’S NAME, CREDENTIALS
Introduction
[the word introduction should be replaced with the title of your paper]
[Include your introduction here. See assignment instructions for details]
Part 1
[See assignment instructions for details. Use your readings from previous
weeks regarding the FITT principle and how to design a table for program design
clarity. Chart listed below is an example and is not a completed table, more rows will
be necessary. Use the Table set up guide within Word to assist you with your Table
creation.]
Exercise
Component of
Fitness
Type
Notes
Walking
Cardiorespiratory # of days
Fitness
per week.
Or list
Specific
day of the
week
exercise
takes
place.
Percentage # of ____
of Max HR minute
sessions
Treadmill
or road
EXAMPLE: If
comfortable,
all # of
minutes may
be completed
in one session.
# of days
per week.
Or list
Specific
day
Value
expressed
in correct
LOAD
terms
# of SETS/
# of REPS
Specific
Exercise
Progression
plan can be
placed here.
Or goals.
Muscular
Hypertorphy
# of days
per week.
Or list
Specific
day
Value
expressed
in correct
LOAD
terms
# of SETS/
# of REPS
Specific
Exercise
Flexibility
# of days
per week.
Or list
Specific
day
15 to 45
second
hold
# of SETS/
# of REPS
Specific
Exercise
Resistance Muscular
Training
Endurance
Stretching
Frequency
Intensity
Time
Hold for
recommended
time,
discomfort
but no pain.
[See assignment instructions for details. Use your readings from previous
weeks to assist you with this section.]
Part 2
[See assignment instructions for details. Use your readings from previous
weeks regarding the FITT principle and how to design a table for program design
clarity. Chart listed below is an example. Use the Table set up guide within Word to
assist you with your Table creation. HINT: Step 1 goes here.]
Frequency
Exercise
Component of
Fitness
Walking
Cardiorespiratory # of days
Fitness
per week.
Or list
Specific
day
Percentage # of ____
of Max HR minute
sessions
Resistance
Training
Muscular
Endurance
# of days
per week.
Or list
Specific
day
Value
expressed
in correct
LOAD
terms
# of SETS/ Specific
# of REPS Exercise
Muscular
Hypertorphy
# of days
per week.
Or list
Specific
day
Value
expressed
in correct
LOAD
terms
# of SETS/ Specific
# of REPS Exercise
Flexibility
# of days
per week.
Or list
Specific
day
15 to 45
second
hold
# of SETS/ Specific
# of REPS Exercise
Stretching
Intensity
Time
Type
Notes
Treadmill
or road
EXAMPLE: If
comfortable,
all # of
minutes may
be completed
in one session.
Progression
plan can be
placed here.
Or goals.
Hold for
recommended
time,
discomfort
but no pain.
[See assignment instructions for details. Use your readings from previous
weeks to assist you with this section. Hint: Step 2 Reflection.]
[See assignment instructions for details. Use your readings from previous weeks to
assist you with this section. Hint: Step 3 Lesson Plan]
Conclusion
[See assignment instructions for details.]
References
[See assignment instructions for details. And previous assignments for formatting
assistance.]
Instructions
Week 8 Assignment: Personal and Group Exercise
Training and Conditioning Program
Your final assignment will require you to design two exercise
training and conditioning programs. One for yourself, and one for
a group. Be sure to use the excellent information regarding
strength and conditioning training provided to you via your
weekly lessons, and readings to assist you with possible exercise
choices. You will include a formal reference page, 3-5 sources are
required, 6+ is acceptable also. These references should be from
your required readings, and should be used within your
assignment in the form of in text citations and then placed onto
your properly formatted APA reference page. If you did not use a
source as an in text citation then it does not belong in the
reference page.
Include an Introduction (the heading will be a title one heading
and will not say “introduction” but rather the chosen title of your
Final Assignment). Tell your audience, where you are going to go
with this paper.
Include a Conclusion (The heading will be a title one heading and
will say Conclusion, in bold and centered). Remind your audience
where you have taken them in your paper, do not bring up
anything new in this paragraph. If it is new, it belongs in another
portion of your paper.
Use the Trefry Library APA 7th Edition links, and your week 4
assignment template for heading, spacing and formatting
reminders.
Part 1:
Using the Week 8 Assignment Template Table, Design a week
long (7 Day) exercise training and conditioning program for
yourself using the FITT Principle as the primary headings along
with identifying each exercise’s primary focus within all 5
components of fitness. Within the table, include detailed exercise
variables and written descriptions for clarity. See template for
example.
Below the workout table, in 3-5 Paragraphs include a Personal
Reflection upon your exercise program design and explain how
this current exercise program differs from your previously stated
program in the week 1 assignment and what results you expect
once it is completed. Identify specific personal goals and describe
how your program will address these goals within physical
literacy, physical activity, physical exercise, and chronic disease
prevention.
Part 2:
Design a group fitness exercise training and conditioning
program meeting 2 times a week. It can be a traditional group
fitness class, a military activity, or a sport practice/training event.
*It cannot be the same activity as your personal exercise training
and conditioning program.
Step 1 – Identify your group. Briefly and specifically describe
your group. 2-3 sentences.
Step 2 – Choose your activities. Using the Week 8 Assignment
Template Table, use the FITT Principle as the primary headings
along with identifying each exercise’s primary focus within all 5
components of fitness. Within the table include detailed exercise
variables and written descriptions for clarity. See template for
example. Below the workout table, in 2-5 Paragraphs include a
Reflection upon your exercise program design and describe how
your program will address these goals within physical literacy,
physical activity, physical exercise, and chronic disease
prevention.
Step 3 – Lesson plan. Create a detailed lesson plan. Including
time taken for each step of your program, eg. Warmup, skill
instruction, cool down, etc. along with instructor’s/coach’s notes
containing objectives and desired outcomes for each aspect/step
of the exercise program. Organize it using your chosen exercises
within your table so that you can implement it with your group. A
Lesson plan for a group fitness activity or a practice drill is one
that acts like a script to keep everyone on task for the allotted
time. Get creative.
Instructions
Week 8 Assignment: Personal and Group Exercise
Training and Conditioning Program
Your final assignment will require you to design two exercise
training and conditioning programs. One for yourself, and one for
a group. Be sure to use the excellent information regarding
strength and conditioning training provided to you via your
weekly lessons, and readings to assist you with possible exercise
choices. You will include a formal reference page, 3-5 sources are
required, 6+ is acceptable also. These references should be from
your required readings, and should be used within your
assignment in the form of in text citations and then placed onto
your properly formatted APA reference page.(Look in week 8
reading and resources to add the 3-5 sources from the reading
material provided) If you did not use a source as an in text
citation then it does not belong in the reference page.
Include an Introduction (the heading will be a title one heading
and will not say “introduction” but rather the chosen title of your
Final Assignment). Tell your audience, where you are going to go
with this paper.
Include a Conclusion (The heading will be a title one heading and
will say Conclusion, in bold and centered). Remind your audience
where you have taken them in your paper, do not bring up
anything new in this paragraph. If it is new, it belongs in another
portion of your paper.
Use the Trefry Library APA 7th Edition links, and your week 4
assignment template for heading, spacing and formatting
reminders.
Part 1:
Using the Week 8 Assignment Template Table, Design a week
long (7 Day) exercise training and conditioning program for
yourself using the FITT Principle as the primary headings along
with identifying each exercise’s primary focus within all 5
components of fitness. Within the table, include detailed exercise
variables and written descriptions for clarity. See template for
example.
Below the workout table, in 3-5 Paragraphs include a Personal
Reflection upon your exercise program design and explain how
this current exercise program differs from your previously stated
program in the week 1 assignment and what results you expect
once it is completed. Identify specific personal goals and describe
how your program will address these goals within physical
literacy, physical activity, physical exercise, and chronic disease
prevention.
Part 2:
Design a group fitness exercise training and conditioning
program meeting 2 times a week. It can be a traditional group
fitness class, a military activity, or a sport practice/training event.
*It cannot be the same activity as your personal exercise training
and conditioning program.
Step 1 – Identify your group. Briefly and specifically describe
your group. 2-3 sentences.
Step 2 – Choose your activities. Using the Week 8 Assignment
Template Table, use the FITT Principle as the primary headings
along with identifying each exercise’s primary focus within all 5
components of fitness. Within the table include detailed exercise
variables and written descriptions for clarity. See template for
example. Below the workout table, in 2-5 Paragraphs include a
Reflection upon your exercise program design and describe how
your program will address these goals within physical literacy,
physical activity, physical exercise, and chronic disease
prevention.
Step 3 – Lesson plan. Create a detailed lesson plan. Including
time taken for each step of your program, eg. Warmup, skill
instruction, cool down, etc. along with instructor’s/coach’s notes
containing objectives and desired outcomes for each aspect/step
of the exercise program. Organize it using your chosen exercises
within your table so that you can implement it with your group. A
Lesson plan for a group fitness activity or a practice drill is one
that acts like a script to keep everyone on task for the allotted
time. Get creative.
