SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
SAC09 – Strength and conditioning
ASSESSMENT: ASSIGNMENT
Name
John Smith
Email address
John.smith@gmail.com
Student Instructions
Assignments may include short answer questions or longer answer questions which are designed to test
how you apply your knowledge into a real-world situation. All assignments are completed as a
Microsoft Word document and are submitted to an assessor through My eCampus. Your assessor is
looking for how you apply your knowledge and how you think critically about the topic area.
Reflect on your learning and your own research within this unit and complete all questions.
Question 1
Developing player/athlete profiles is an important foundation to their training history and your program
development.
A new player, Samuel, has arrived at your club and is eager to start training. You provide him with a
form that you have developed to ascertain players’ athletic history. The form needs to be in a table
format and have a professional look.
Using a word document insert a table that is minimum 2 columns and a minimum of 10 rows.
Design an Athlete/Player Profile in the box that follows. Make sure to include areas for:
•
First Name and Last Name
•
Contact details: address, phone number, email address
•
Gender and DOB
•
Medicare Number
•
Does the athlete have private health cover?
•
Does the athlete have ambulance cover?
•
Emergency details: first and last name; contact numbers of home, mobile, and work; relationship of
emergency contact
•
Medical details: list medical conditions, e.g. asthma, diabetes, epilepsy; list regular medications and
their dosage
•
Sports injuries: any current or reoccurring injuries; ever had a head, neck, or spinal injury – if yes,
please describe
•
Last sporting club played for
•
Signature area
•
Date signed
Page | 1
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Create the form in the field below:
Client Details
First name:
Last name:
Date of birth:
Gender:
Address:
Email:
Phone:
Private health insurance:
Medicare number:
Yes / no
Ambulance cover:
Yes / no
Last sporting club played for:
Emergency Contact
First name:
Last name:
Home phone:
Mobile phone:
Work phone:
Relationship:
Medical History
Medical conditions
(e.g. asthma, diabetes):
Current medications
(and dosages):
Relevant past injuries:
Current or recurring
injuries:
History of head, neck or
spinal injury:
Declaration
Client’s signature:
Date signed:
Question 2
Samuel asks whether you can fill out the profile form for him, because he has got engine grease on his
hands. He provides you with the following information.
•
Samuel Hamish. Male
•
30/10/1987
•
Medicare # 333458616 (2). He does have private health cover, and ambulance cover is included.
•
Played for West Beach Football Club in 20XX Season.
•
No medical considerations.
•
Injuries include: broken right collar bone 2012; Knee replacement 2013; Shoulder dysfunction,
ongoing; no other injuries to report.
•
His mum is emergency contact: Dorothy Hamish. 0432 568 978, 02 6542 7815 (h) 02 5648 7951 (w).
•
His email is footylad45@gmail.com and phone number is 0423 548 612 and his address is 54 Tore
Street Bowen Hills 4000
Page | 2
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Using the profile template from the previous question, complete the form for Samuel.
Copy and paste then fill out your form here.
Client Details
First name:
Samuel
Last name:
Hamish
Date of birth:
30/10/1987
Gender:
Male
Address:
54 Tore Street, Bowen Hills 4000
Email:
footylad45@gmail.com
Phone:
0423 548 612
Medicare number:
333458616 (2)
Private health insurance:
Yes / no
Ambulance cover:
Yes / no
Last sporting club played for:
West Beach Football Club (20XX season)
Emergency Contact
First name:
Dorothy
Last name:
Hamish
Home phone:
02 6542 7815
Mobile phone:
0432 568 978
Work phone:
02 5648 7951
Relationship:
Mother
Medical History
Medical conditions
(e.g. asthma, diabetes):
Current medications
(and dosages):
Relevant past injuries:
Broken right collar bone 2012, knee replacement 2013
Current or recurring
injuries:
Shoulder dysfunction ongoing
History of head, neck or
spinal injury:
Declaration
Client’s signature:
Date signed:
Question 3
Samuel has asked you to look at his training schedule, which he has made himself, to check whether it is
in line with club and athlete goals. Consider F.I.T.T principles.
Review his planned first three-week schedule, and provide feedback on your observations.
Week
Monday
1
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM weights
session 6575% 1RM
PM
Training
AM weights
session 6575% 1RM
PM
Training
10km Run
Game
Beach
recovery
AM weights
session 7590% 1RM
PM
Training
AM weights
session 7590% 1RM
PM
Training
10km Run
Game
2
AM weights
session 90100% 1RM
PM
Training
AM weights
session 90100% 1RM
PM
Training
10km Run
Game
3
Beach
recovery
Page | 3
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Resistance training intensity is progressing too rapidly. Intense resistance training may begin to affect
game performance in later weeks. If relatively untrained, begin with a lighter intensity. Smaller increases
should be made each week to prevent overtraining or injury and allow adequate adaptation. If
performing the same exercises both Tuesday and Thursday, consider making Thursday a lighter training
day. Light day would involve reduced intensity, decreased rest and slightly increased volume. Resistance
training schedule should be sustainable beyond the first 3 weeks.
Adequate time should be allocated to manage existing injuries, in particular shoulder dysfunction.
Depending on your fitness levels and the intensity of the run, a 10km run on Saturday may not allow
adequate recovery before the game on Sunday. Consider a shorter run or some lighter cardio instead to
promote recovery, and be sure to maintain adequate energy intake to prepare for the game. It may also
be better to move this run to Tuesday morning and move weights session to the afternoon/evening.
Applying these considerations, your schedule would look something like this:
Week
Monday
Wednesday
Thursday
Friday
Saturday
Sunday
AM 10km run
PM
Training
AM “light”
weights
session 4045% 1RM
PM
Training
Light
cardio
Game
PM
Training
AM “light”
weights
session 4550% 1RM
PM
Training
Light
cardio
Game
PM
Training
AM “light”
weights
session 5055% 1RM
PM
Training
Light
cardio
Game
PM “heavy”
weights
session 6065% 1RM
1
Beach
recovery
AM 10km run
PM “heavy”
weights
session 6570% 1RM
2
Beach
recovery
3
Tuesday
AM 10km run
PM “heavy”
weights
session 7075% 1RM
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Question 4
Detail the benefits to a sporting club and its players by aligning with the following allied health
professionals.
Allied health
professional
Benefits to the club’s players
Clinical
Psychologist
Work with athletes and teams to improve performance and treat performance
difficulties. Methods include coaching, counselling and training. They are able
to help an athlete with issues in their life to assist their wellbeing.
Dietician
Provide individual and team nutrition counseling and education in order to
improve performace. Role includes coordinating/managing food supply e.g.
training table menus and catering.
Nutritionist
Analyse the types and quantities of foods consumed by athletes to ensure
adequate supply of vitamins, minerals, carbohydrates, proteins and fats.
Exercise
Physiologist
Able to identify physiological mechanisms hindering athlete performance and
provide an exercise-focused treatment plan to improve and maintain both
general health and fitness and improve performance. They are able to assess
an athlete’s medical history and in the formation of effective treatment.
Massage
Therapist
A hands-on approach to myofascial release to help athletes maintain optimal
condition. This can help prevent injuries, assist in recovering from injuries and
promote recovery.
Occupational
Therapist
Specialise in assessing and treating patients with physical and psychological
disabilities which may have been caused by illness, injury or old age. They are
able to help patients to better perform their activites of daily living, and can
also provide equipment to aid patients in doing this.
Paramedic
Paramedics specialise in emergency treatment including advanced life support.
Their job is to assess the urgent medical needs of patients in crisis and stabilise
them until a doctor can administer a more extensive treatment. Paramedics
deal with a range of situations including head injuries and loss of
consciousness.
Chiropractor
Diagnose and treat misalignments of the joints and spine using manipulation
techniques.
Acupuncturist
Acupuncture treatment involves the insertion of fine needles through the skin
at specific points. It has been shown to decrease pain and inflammation,
reduce post-injury rehabilitation time, release muscle spasms and stimulate the
immune system among other things.
Podiatrist
Specialise in diseases and dysfunctions of the foot, ankle, knee and hip. They
can help to treat sports injuries such as plantar fasciitis, shine splints and
sprained ankles. They can also prescribe and provide orthodic inserts for
patients. As they specialise in the mechanics of the lower limb, they can also
advise on the best footwear to suit an individual athlete’s physiology.
Page | 5
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Question 5
Each sport can be observed to have key movements performed throughout the game. As a trainer, you
have been asked by multiple sporting clubs to identify strength and conditioning movements that would
enhance the athletic capabilities and ultimately key movements of their players.
Research and list the movements that athletes could incorporate into their resistance training plan, both
in and out of the gym. Provide minimum of 3 movements per sport.
Sport
Australian football
(AFL)
Exercises to benefit athleticism of players
Barbell back squat – increase hip/leg strength and power
Leg extension – increase leg strength and power, primarily for kicking
the ball
Grip strength exercises – to aid in catching and holding the ball
Endurance road cyclist
Barbell split squat – increase hip/leg strength and power unilaterally
to increase potential power output on the bike
Seated row machine – help to reverse kyphosis caused by long
periods sitting on the bike
Hamstring leg curl – help maintain balance around the knee joint and
avoid over-emphasising the quads
Rock-climbing
Pull ups – increase strength/power
Grip strength exercises – increase strength and endurance to
maintain grip
Hanging leg raise and similar alternatives – improve core strength,
stability and control
Motocross rider
Calf raises – increase endurance, strength and conditioning of the
calves and ankle tendons in order to absorb force and decrease risk
of injury
Deadlifts – strengthen and condition the posterior chain to help
maintain control of the bike and absorb landing forces
Bench press – strengthen and condition the chest and arms to help
maintain control of the bike and absorb landing forces
Page | 6
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Question 6
Each sport can be observed to have key movements performed throughout the game. As a trainer, you
have been asked by multiple sporting clubs to identify strength and conditioning movements that would
enhance the athletic capabilities and ultimately key movements of their players.
Research and list the movements that athletes could incorporate into their resistance training plan, both
in and out of the gym. Provide minimum of 3 movements per sport.
Reference Group fitness Drills – found in SISFFIT023
You have been asked to develop and instruct a pre-season training session with a local football club.
This session will be outdoors at the football club, and you have limited equipment.
Choose three drills from the following list. For each of those three drills, formulate a 10-minute session.
a.
AMRAP – As Many Reps (or Rounds) As Possible in 10 minutes
b.
4TIME – Complete xyz in less than 10 minutes
c.
EMOM – Every Minute on the Minute for 10 minutes
d.
TABATA – 20 seconds of physical activity, 10 seconds of rest. Repeat for 10 minutes.
In your explanation of the drill, you will need to include the following (if appropriate):
•
Exercises
•
Reps, distances
•
Desired intensities
•
Rest periods, if any, and for how long
1.
Drill:
Exercises
For time
Reps / Distances / time
Intensity
Jogging warm up: jog,
side step, cross overs,
back-pedals, high knees
4min
BW
Yoga sun salutations
poses (downward dog w/
heel walk to stretch out
calves, upward dog)
3min
BW
Walking lunges stretch
with twist
2min
BW
Leg and arm swings,
ankle and wrist rotations,
torso rotations
1min
BW
Rest
0
How it will be performed
The whole group can go through this together. The purpose of this drill is a dynamic warm
up.
2.
Page | 7
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Drill:
Exercises
Tabata
Reps / Distances / time
Intensity
Burpees
20sec
80-95% MHR
High knees
20sec
80-95% MHR
Mountain climbers
20sec
80-95% MHR
Push ups
20sec
80-95% MHR
Rest
10sec
How it will be performed
Exercises will progress in a circuit. All participants will perform the same exercises as they do
not require equipment. 20 seconds of work followed by 10 seconds of light on the spot
movement. Work intensity should be high but not maxed out. Repeat the circuit 5 times until
10 minutes is reached.
3.
Drill:
Exercises
As many reps as possible
Reps / Distances / time
Intensity
Dumbbell walking lunges
1min
BW, up to 510kg dumbbell
Kettlebell swings
1min
8-16kg
kettlebell
Squat jumps
1min
BW
Crunches
1min
BW
Rest
15sec
between
exercises
(allows time
to move to
next station)
How it will be performed
Separate participants into 4 groups, one assigned to each station, in order to share
equipment. After each minute has elapsed, each group moves on to the next station, until
each station has been performed twice.
Question 7
What are training phases in a program and why is this important for an athlete?
Training phases are a method of breaking the training schedule up into blocks, each designed to
achieve specific goals in terms of the athlete’s development. Each block is designed to enable and
enhance the execution and outcome of the following block. It is important for athletes as it ensures
that skills and abilities are developed in the right order as to be able to attain the overall goal/s
effectively and safely. For example, an athlete should not jump straight into performing plyometric
training without first developing a solid foundation of endurance, strength, mobility and technique, as
they decrease the efficacy of the exercises while simultaneously increasing the risk of injury.
Page | 8
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Question 8
Why is it important to establish an ongoing relationship with other coaches and specialists who work
with your client?
So that those involved may coordinate their efforts to ensure an optimal outcome for the client. Each
stakeholder requires enough information to effectively advise their client – establishing relationships
with each other and communicating often will ensure this information is shared and all parties are
working towards the same goal and not obstructing each others’ efforts.
Question 9 - Case Study Fred Stark
You have a current client, Fred Stark, who is an AFL player. He is requiring a 12 week conditioning
program as part of the Base Phase of his program. He has no current injuries or risk factors to be aware
of and he has access to a fully equipped gym. To ensure that he does not plateau during this phase you
will write a program for weeks 1-5 and a progressed program for weeks 6-12.
You are working in conjunction with his coach and together you have agreed upon the following format:



Weeks 1-5: focus on hypertrophy range of resistance training
Weeks 6-12: focus on strength range of resistance training
Each program should contain different exercises
Both sessions must include:
1.
Warm-up
2.
Conditioning phase: must be a balanced program with a minimum of 5 exercises and a maximum of
7
3.
Cool-down - Note: The program should be designed around a 60-minute training session.
Page | 9
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Week 1-5 program template
Client name:
Goal:
Fred Stark
Client age:
26
Strength and conditioning
Training
Phase:
Base Phase
Warm up
3min light treadmill 50% MHR. 3min dynamic warm up walking lunges, inch worms, leg swings, arm swings, trunk rotations.
Conditioning phase
Exercise
Intensity
Sets
Reps
Rest period
45deg leg press
70-75% 1RM
3
10
2min
Hamstring leg curl machine
70-75% 1RM
2
10
90sec
Chest press machine
70-75% 1RM
3
10
2min
Seated row
70-75% 1RM
3
10
2min
Lat pull down
70-75% 1RM
3
10
2min
Cable crunch
70-75% 1RM
2
15
60sec
Cable oblique twist
70-75% 1RM
2
15
60sec
Notes
Cool down
PNF stretches: doorway pec stretch, lat box stretch, lying quad stretch, lying hamstring stretch (PNF if partner is available otherwise just static)
Page | 10
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Week 6-12 program template
Client name:
Fred Stark
Client age:
26
Goal:
Strength and conditioning
Training
Phase:
Base Phase
Warm up
3min light treadmill 50% MHR. 3min dynamic warm up walking lunges, inch worms, leg swings, arm swings, trunk rotations. Include a couple of quick warm up
sets progressing to working weight for the session for squats and bench press – no more than 2-3 sets of 1-3 reps to warm up the joints and prepare for the
lifts.
Conditioning phase
Exercise
Intensity
Sets
Reps
Rest period
Barbell back squats
85% 1RM
4
5
3min
Kettlebell single leg deadlift
85% 1RM
3 each side
5
60sec
Barbell bench press
85% 1RM
4
5
3min
Pull ups
85% 1RM
4
5
3min
Bosu crunch
75% 1RM
2
12
90sec
Notes
Preferable to also doing barbell
deadlifts in order to prevent
lower back injury. Shorter rest as
we will be alternating legs each
set.
Page | 11
SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Cool down
PNF stretches: doorway pec stretch, lat box stretch, lying quad stretch, lying hamstring stretch (PNF if partner is available otherwise just static)
Page | 12