SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
SAC09 – Strength and conditioning
ASSESSMENT: ASSIGNMENT
Name
Wanru Deng
Email address
Cherryd1402@outlook.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
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Create the form in the field below:
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
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
•
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
Using the profile template from the previous question, complete the form for Samuel.
Copy and paste then fill out your form here.
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
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
1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
AM weights
session 65-
PM
Training
AM weights
session 65-
PM
Training
10km Run
Game
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
75% 1RM
75% 1RM
Beach
recovery
AM weights
session 7590% 1RM
PM
Training
AM weights
session 7590% 1RM
PM
Training
10km Run
Game
2
Beach
recovery
AM weights
session 90100% 1RM
PM
Training
AM weights
session 90100% 1RM
PM
Training
10km Run
Game
3
I want to clarify if there is a FIIT goal in place, whether he has considered any previous injuries and that
all phases are followed including: pre warm up phase which is 10% of total session, conditioning working
phase of the exercise program and recovery cool down which is 10% inlcuding extrea stretching and
length of time before his next training session. And adaptation, how long between commencing program
and his fitness capabilities progress beyond initial program. I would also would consider recovery, maybe
even consider reducing the 10km to 5 km as an active recovery or do the 10km afer the AM weights
session. Also you might reconsider reducing 90-100%1RM to 65-75%1RM weight sessions throughout the
3 weeks.
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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
By treating athlete performance difficulties. They may find problems within the
life of an athlete and work to find a resolution that assists the athlete’s
wellbeing
Dietician
Provide individual and group/team with nutrition counselling and education to
enhance the performance of competitive and recreational athletes, both on
site and during travel. Also coordinate/manage quantity of food production
and distribution, such as developing and managing training table menus and
catering
Nutritionist
Concerned with type and quantity of fluid and food consumed by an athlete.
They deal with nutrients such as vitamins, minerals, supplements, and organic
substances, like carbohydrates, proteins, and fats
Exercise
Physiologist
Identifies physiological mechanisms hindering physical activity and will provide
a comprehensive treatment analysis to improve and maintain health and
fitness
Massage
Therapist
Used to help prevent injuries, to prepare the body for athletic activity and
maintain it in optimal condition, and to help athletes recover from worjouts
and injuries
Occupational
Therapist
Form of treatment may include activities to prevent disability and enable daily
living. Occupational therapists also provide and teach patients how to use
adaptive aids that make daily living easier
Paramedic
Provides emergency treatment, including advanced life support, to patients in
emergency situations. They assess the urgent medical needs of patients and
stabilise their conditions until doctors can administer more specific extensive
treatment
Chiropractor
Diagnose and the manipulatively treat misalignments of the joints, especially
those of the spinal column, which if lef untreated may cause other disorders by
affecting the nerves, muscles and joints
Acupuncturist
Reduce post injury rehabilitation time, decrease pain and inflammation,
increase range of motion, activate and strengthens muscles, release muscle
spasms, stimulate immune system, relieve stress and calm their mids
Podiatrist
Can monitor the condition of an athlete’s feet, treat any injuries that may have
occurred, observe how the athlete moves and advises on the best footwear
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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
Dumb‐bell single leg squat (holding balance is very important
Weighted lunges
Running drills.
Compund excercises (for strength & conditioning): Squats, push ups,
lunges, bench press, rows, leg press
Endurance road cyclist
Plank,
burpees
Lunges
Single leg deadlif
Split squat
All exercises work legs unilaterally as if they were on a bike and
would enhance the athlete’s abilities
Rock-climbing
Deadlif,
military press,
front squats,,
Y -extensions
Overhead press
Lateral raise
Bent over row
Most movements rock climbing are done with your upper body
strength as many of the moves of overhead movements and
therefore these exercises would enhance the athlete’s abilities
Motocross rider
Stability ball jack
knife Planks
TRX pull ups to help back
Prone cobra (superman back extensions)
These exercises will help as its only your bodyweight on the bike and
these exercises are all bodyweight movements to help an athlete’s
abilities
Pull ups, seated row, bench press squat, ball slams, ball throws, box
jumps
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
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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
TABATA
Reps / Distances / time
Intensity
Push ups
20 secs
50-70% Max HR
Tricep dips
20 secs
50-70% Max HR
Box jumps
20 secs
50-70% Max HR
plank
20 secs
N/A
Rest
10sec
How it will be performed
For each exercise, perform rounds of 20 seconds of strenuous phyiscal exercise followed by
10 seconds of rest. Repeat for 10 minutes.
2.
Drill:
Exercises
4 TIME
Reps / Distances / time
Intensity
Mountain Climbers
21, 15, 9
65-70% MaxHR
Push ups
21, 15, 9
65-70% MaxHR
Squat jumps
21, 15, 9
65-70% MaxHR
Rest
Rest after
workout
completed
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Alternating lungers
21, 15, 9
65-70% MaxHR
How it will be performed
Complete 21 reps of all exercises, then 15 reps of all exercises, then 9 reps of all exercises.
Complete as many rounds of these reps as possible in 10 minutes (For Time)
3.
Drill:
Exercises
Reps / Distances / time
Intensity
Mountain climbers
20
65-70% MaxHR
Knee up crunches
20
65-70% MaxHR
Box jumps
20
65-70% MaxHR
Alternating lunges
20
65-70% MaxHR
Rest
Rest after
workout
completed
How it will be performed
Complete as many rounds as possible in 10 minutes
Question 7
What are training phases in a program and why is this important for an athlete?
The simplest way to split up your year training is through 3 phass or macrocycles: prepatory,
comptetitive and transition. By using the guidelines the athlete and coach can create an individual
program that addresses strength, conditioning and sport-specific training goals. Active rest is alays the
most important part of this routine to maintan continuous mental and physical recovery throughout
the year. Training phases are important for an athlete because the time is used to refine skills, tactics
and mental preparation, rather than to develop fitness needs.
Question 8
Why is it important to establish an ongoing relationship with other coaches and specialists who work
with your client?
It is important to establish a relationship with other coaches and speialists who work with the client
for the safety of the client. Working with specialists means that they are qualified to deal with the risk
or condition has the authority around what the client can and cannot do. Its important to establish an
ongoing relationship because they all work together to come up with a care plan for the client and
you all need to be on the same page.
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.
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
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.
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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
5 minutes 50%Max HR on exercise bike, 10 push ups, 10 arm circles (changing direction), 10 squats,
Inchworms x 8 - Arm circles x 10 - Shoulder twists x 10 - Leg swings front, back x 10 each side - Leg swings side to side x10 each side - Side bends x10 - Hip
rotations x10
Conditioning phase
Exercise
Intensity
Sets
Reps
Rest period
Squats
75% 1RM
2
10
2 mins
Bench press
75% 1RM
2
10
2 mins
Lateral pull down
75% 1RM
2
10
2 mins
Seated rows
70% 1RM
2
12
2 mins
DB Triceps extensions
70% 1RM
3
12
2 mins
Straight bar bicep curl
70% 1RM
3
12
2 mins
Dumbell seated shoulder press
70% 1RM
3
12
2 mins
crunches
BW
3
12
2 mins
Notes
Cool down
15 sec hold, 2 sec rest then repeat 3 times PNF stretching - PNF Chest stretch - PNF lying twist each side - PNF shoulder stretch - PNF cobra pose - PNF figure 4
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
stretch - PNF hip flexor - PNF Hamstring stretch
Week 6-12 program template
Client name:
Goal:
Fred Stark
Client age:
26
Strength and conditioning
Training
Phase:
Base Phase
Warm up
3 min ellipitcal trainer
Dynamic stretches - Inchworms x 8 - 90/90 x 8 - Arm circles x 10 - Leg cirlces x 10 Page13 - Shoulder twists x 10 - Leg swings front, back x 10 each side - Leg
swings side to side x10 each side - Side bends x10 - Hip rotations x10
Conditioning phase
Exercise
Intensity
Sets
Reps
Rest period
Deadlift
85%1RM
4
6
3mins
BB bent over rows
85%1RM
4
6
3mins
BB Over head press
80%1RM
4
8
3mins
DB incline bench press
85%1RM
4
6
3mins
DB split squats
80%1RM
4
8
3mins
Straight bar bicep curl
80%1RM
4
8
3mins
Barbell skull crushers
80%1RM
4
8
3mins
Notes
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SAC09 – Strength and conditioning
Assignment v2.0 (2020/04/01)
Pull ups
BW
4
8
1min
Cool down
15 sec hold, 2 sec rest then repeat 3 times PNF stretching - PNF Chest stretch - PNF lying twist each side - PNF shoulder stretch - PNF cobra pose - PNF figure 4
stretch - PNF hip flexor
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