Advanced Methods of Strength & Conditioning Assignment 02
The purpose of this assignment is to design and defend
the contents of an exercise training program that is aligned with your
exercise test results from: Body Fat % Estimate, BMI, WHR, Aerobic
Capacity, and Muscular Endurance.
Part I (Background):
Table 1 should include basic information like your age, height, and mass.
Table 2 should include scores and categorical ratings for BMI,
WHR, and Body Fat % Estimate (found throughout Chapter 02b PowerPoint
slides).
Table 3 should include raw scores and sex-specific Z-Scores for: Estimated VO2max, Push-Up, Curl-Up, and Squat repetitions.
Details for calculating Z-Scores are in Testing & Needs Analysis Part III PowerPoint slides.
From the Z-Scores, you will need to construct a visualization
(we will go over a basic bar graph in class) of your performance in
exercise testing.
Using appropriate language, produce an interpretation of your profile. Based only on
the assessments performed, you will need to identify a primary and a
secondary focus. The idea here is to choose two compatible goals, but to
prioritize one such that additional benefits may be realized in the
other as well.
Part II (Intervention): Provide an exercise training program that will help you achieve those personal fitness objectives. You should include some quantitative measure of intensity and demonstrate that the majority of the program is designed to target your primary goal. This plan is allowed to include any form of exercise training, but must
include a warm-up for each day, and for each exercise or activity:
exercise names, sets and reps, some characterization of exercise
intensity, and rest period durations. It should be organized in a manner
that enables anyone to pick it up, and follow along. FOR THIS ASSIGNMENT, EXERCISE FREQUENCY SHOULD BE BASED ON TRAINING STATUS AND OBJECTIVES (SEE CHAPTERS 17 and 20 FOR MORE).
Part III (Defense):
Provide about 1/2 – 2/3 page defense for how this program will help you
achieve the objective you outlined in Part I. Remember, you are
encouraged to work backward from the outcome (test performance), to the
necessary adaptations (physiological changes), and to the means
(exercise variables) that will trigger those adaptations.
You should include a reference to your textbook at minimum, and may use
additional external sources (e.g., research cited in the slides, or
found on your own) as long as you use proper embedded or numerical
citations (see ‘Introduction’ slides).
