Assignment 2: Planning Exercise Programmes
and Sessions
Task One
P4, M2 & D1
You are required to design a six-week programme for two selected contrasting clients, where
you will then go on to discuss your choice of activities
P4 Design a six-week exercise programme for two selected contrasting clients
M
Explain choice of activities for exercise programmes for selected clients
2
Justify choice of activities for exercise programmes for selected clients, suggesting
D1
alternative activities
Requirements:
Design a six-week training programme for two contrasting clients, covering the
following:
Factors to consider for each client
Screening – PAR-Q
Motives
Barriers
Current activity level
Goals – short and long term
Structure
Introduction to the session
Warm up
Main component – duration, activities and exercise intensity
Cool down
Activity selection
Are the activities suitable for your client
Explain and justify your choice of activities for both clients, suggesting alternative activities:
Client 1:
Name: Jeff Holy
Age: 18
Current Activity Level: Does exercise regularly (runs every weekday, cycles every
weekend and goes to the gym 4 times a week)
Motives: He is very motivated to become a professional rugby player
Barriers: He has no barriers
Goals:
, Short-term- He wants to have a good form on all of his exercises.
Long-term- He wants to increase his muscle mass by 10kg.
Physical Activity Readiness Questionnaire (PARQ)
Question Yes No
1. Has your doctor ever said that you have a heart condition and that you should only do X
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity? X
3. In the past month, have you had chest pain when you were not doing physical activity? X
4. Do you lose your balance because of dizziness or do you ever lose consciousness? X
5. Do you have a bone or joint problem that could be made worse by a change in your X
physical activity?
6. Is your doctor currently prescribing drugs (for example water pills) for your blood X
pressure or heart condition?
7. Do you know of any other reasons why you should not do physical activity? X
If any of the above is YES, please state: x
Week 1 Sessions:
In the first week we will be focusing on your form in all of the different resistance activities to
make sure that you can get the most out of each session and you do not get injured whilst
working your hardest. The warm up for each session throughout the 6 weeks is to run
around the rugby pitch (around 300m) and then press ups, sit ups, squats and calf
extensions for 20 reps each as this will get all of your muscles warm and prepared. The cool
down will also be the same for each session and it is to slow jog around the rugby pitch and
then static stretches such as a quad stretch, calf stretch, tricep stretch and so on.
Day Monday Tuesday Wednesda Thursday Friday Saturday Sunday
y
Run/Cycle 5km Run 5km Run 5km 5km 5km Run 25km 25km
Run Run Cycle Cycle
Main Shoulder Rest Hip Raises, Rest Sit Ups, Rest Shoulder
Session Press, Super Set- Super Press with
Super Set- Squats and Set- Dumbbells,
Bicep Curl Sumo Crunche Bicep
and Deadlift, s and Curls with
Overhead Super Set- Heel Dumbbells,
Tricep Lunges and Touches, Tricep
Extension, Romanian Super Pulldowns
Super Set- Deadlift, Set- with
Widegrip Super Set- Bicycle double
Bench Bulgarian Crunche rope,
Press and Split Squat s and Bench
Upright and Bench Russian Press with
Rows, Step Ups, Twists, Barbell
Super Set- Drop Set- Super (Normal
and Sessions
Task One
P4, M2 & D1
You are required to design a six-week programme for two selected contrasting clients, where
you will then go on to discuss your choice of activities
P4 Design a six-week exercise programme for two selected contrasting clients
M
Explain choice of activities for exercise programmes for selected clients
2
Justify choice of activities for exercise programmes for selected clients, suggesting
D1
alternative activities
Requirements:
Design a six-week training programme for two contrasting clients, covering the
following:
Factors to consider for each client
Screening – PAR-Q
Motives
Barriers
Current activity level
Goals – short and long term
Structure
Introduction to the session
Warm up
Main component – duration, activities and exercise intensity
Cool down
Activity selection
Are the activities suitable for your client
Explain and justify your choice of activities for both clients, suggesting alternative activities:
Client 1:
Name: Jeff Holy
Age: 18
Current Activity Level: Does exercise regularly (runs every weekday, cycles every
weekend and goes to the gym 4 times a week)
Motives: He is very motivated to become a professional rugby player
Barriers: He has no barriers
Goals:
, Short-term- He wants to have a good form on all of his exercises.
Long-term- He wants to increase his muscle mass by 10kg.
Physical Activity Readiness Questionnaire (PARQ)
Question Yes No
1. Has your doctor ever said that you have a heart condition and that you should only do X
physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity? X
3. In the past month, have you had chest pain when you were not doing physical activity? X
4. Do you lose your balance because of dizziness or do you ever lose consciousness? X
5. Do you have a bone or joint problem that could be made worse by a change in your X
physical activity?
6. Is your doctor currently prescribing drugs (for example water pills) for your blood X
pressure or heart condition?
7. Do you know of any other reasons why you should not do physical activity? X
If any of the above is YES, please state: x
Week 1 Sessions:
In the first week we will be focusing on your form in all of the different resistance activities to
make sure that you can get the most out of each session and you do not get injured whilst
working your hardest. The warm up for each session throughout the 6 weeks is to run
around the rugby pitch (around 300m) and then press ups, sit ups, squats and calf
extensions for 20 reps each as this will get all of your muscles warm and prepared. The cool
down will also be the same for each session and it is to slow jog around the rugby pitch and
then static stretches such as a quad stretch, calf stretch, tricep stretch and so on.
Day Monday Tuesday Wednesda Thursday Friday Saturday Sunday
y
Run/Cycle 5km Run 5km Run 5km 5km 5km Run 25km 25km
Run Run Cycle Cycle
Main Shoulder Rest Hip Raises, Rest Sit Ups, Rest Shoulder
Session Press, Super Set- Super Press with
Super Set- Squats and Set- Dumbbells,
Bicep Curl Sumo Crunche Bicep
and Deadlift, s and Curls with
Overhead Super Set- Heel Dumbbells,
Tricep Lunges and Touches, Tricep
Extension, Romanian Super Pulldowns
Super Set- Deadlift, Set- with
Widegrip Super Set- Bicycle double
Bench Bulgarian Crunche rope,
Press and Split Squat s and Bench
Upright and Bench Russian Press with
Rows, Step Ups, Twists, Barbell
Super Set- Drop Set- Super (Normal
