Name: George Alexander
Unit 4: Assignment 1: Methods of Fitness and Session Design
Task Two
Produce training session plans covering cardiovascular training, resistance training,
P2
flexibility and speed training
Produce detailed session plans covering cardiovascular training, resistance training,
M2
flexibility and speed training
Justify the training session plans covering cardiovascular training, resistance training,
D1
flexibility and speed training
Plan One – Resistance Training including
o Basic info and FITT
o Choice, number and order of exercises
o Repetitions, sets and weights
o Rest between sets
o Speed of movement
o Systems of training
Task
Name: John Smith
Age: 18
Town: Leeds
Level of Fitness: Intermediate
FITT for other physical activity:
Frequency- 2 sessions a week
Intensity- 60% MHR
Time- 120 minutes (2 x 60 minutes)
Type: Rugby training
Warm up:
Stretches:
Dynamic stretches such as lunges, sumo squats and opening the gate
CV Equipment Training System Time Workload Teaching Points
Treadmill LSD 10 minutes 6RPE on flat (jog) Keep a good,
consistent running
technique
Keep controlled
breathing
throughout
Main Session:
, Exercise Training Sets and Ratio and Weights Equipment Teaching Points
System Reps Rest Used
Kettlebell Giant Set Sets- 3 2:1 15kg Kettlebell Hold the kettlebell
Goblet Squat Reps- 10 45 secs rest Kettlebell with both hands in
front of your chest,
and squat down with
your back straight
and chest up.
Descend until your
elbows touch the
insides of your knees,
then put your weight
on your heels as you
stand back up.
Back Squat Giant Set Sets- 5 3:2 50kg Barbell Barbell Hold the bar on your
Reps- 5 60 secs rest traps and stand with
your feet roughly
shoulder-width
apart, toes pointing
out slightly.
Keep your back
straight by looking at
a spot on the floor
about 2m in front of
you, then sit back
and down as if you’re
aiming for a chair.
Lower until your hip
crease is below your
knee.
Keep your weight on
your heels as you
drive up.
Bulgarian Giant Set Sets- 2 2:2 10kg Dumbbells Start with your back
Split Squat Reps- 8 60 secs rest dumbbells foot on a bench and
each side your front foot
approximately 60cm
in front of the bench,
holding a dumbbell in
each hand.
Bend at the knee to
lower towards the
floor, keeping your
torso upright, then
press back up to the
start.
Make sure that your
knee is in line with
your ankle and that
your front foot is far
enough forwards
that your knee
doesn’t travel in
front of your mid-
foot.
Complete all the reps
on one side, then
Unit 4: Assignment 1: Methods of Fitness and Session Design
Task Two
Produce training session plans covering cardiovascular training, resistance training,
P2
flexibility and speed training
Produce detailed session plans covering cardiovascular training, resistance training,
M2
flexibility and speed training
Justify the training session plans covering cardiovascular training, resistance training,
D1
flexibility and speed training
Plan One – Resistance Training including
o Basic info and FITT
o Choice, number and order of exercises
o Repetitions, sets and weights
o Rest between sets
o Speed of movement
o Systems of training
Task
Name: John Smith
Age: 18
Town: Leeds
Level of Fitness: Intermediate
FITT for other physical activity:
Frequency- 2 sessions a week
Intensity- 60% MHR
Time- 120 minutes (2 x 60 minutes)
Type: Rugby training
Warm up:
Stretches:
Dynamic stretches such as lunges, sumo squats and opening the gate
CV Equipment Training System Time Workload Teaching Points
Treadmill LSD 10 minutes 6RPE on flat (jog) Keep a good,
consistent running
technique
Keep controlled
breathing
throughout
Main Session:
, Exercise Training Sets and Ratio and Weights Equipment Teaching Points
System Reps Rest Used
Kettlebell Giant Set Sets- 3 2:1 15kg Kettlebell Hold the kettlebell
Goblet Squat Reps- 10 45 secs rest Kettlebell with both hands in
front of your chest,
and squat down with
your back straight
and chest up.
Descend until your
elbows touch the
insides of your knees,
then put your weight
on your heels as you
stand back up.
Back Squat Giant Set Sets- 5 3:2 50kg Barbell Barbell Hold the bar on your
Reps- 5 60 secs rest traps and stand with
your feet roughly
shoulder-width
apart, toes pointing
out slightly.
Keep your back
straight by looking at
a spot on the floor
about 2m in front of
you, then sit back
and down as if you’re
aiming for a chair.
Lower until your hip
crease is below your
knee.
Keep your weight on
your heels as you
drive up.
Bulgarian Giant Set Sets- 2 2:2 10kg Dumbbells Start with your back
Split Squat Reps- 8 60 secs rest dumbbells foot on a bench and
each side your front foot
approximately 60cm
in front of the bench,
holding a dumbbell in
each hand.
Bend at the knee to
lower towards the
floor, keeping your
torso upright, then
press back up to the
start.
Make sure that your
knee is in line with
your ankle and that
your front foot is far
enough forwards
that your knee
doesn’t travel in
front of your mid-
foot.
Complete all the reps
on one side, then
