3.1+writing+frame

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__3.1 Writing Frame __ For the completion of **//__AS90739: version2__//** to an ‘Achieved’ Standard.


 * AS Title:** **__Apply knowledge to plan a physical activity programme or experience __**
 * Module Title: **** __“Getting Fit For the Season”__ **
 * 1.  ****__ Achievement Criteria __**
 * ** Achievement ** || ** Achievement with Merit ** || ** Achievement with Excellence ** ||
 *  ·  __Apply knowledge to produce a plan for a physical activity programme or experience.__ ||  ·   Apply detailed knowledge to produce a plan for a physical activity programme or experience. ||  ·   Apply comprehensive knowledge to produce a plan for a physical activity programme or experience. ||

This resource is designed to provide learners with a framework for developing an answer which meets the requirements of the standard.

The following aspects are central to the completion of the standard:

//Apply knowledge// may include: ·  //evaluating// personal well-being, and developing a physical activity programme that is appropriate to //your needs// ·  applying biophysical principles (exercise physiology and methods and principles of programme design) ·  considering socio-cultural factors ·  developing the purpose (goals), timelines (planner), method or steps to be followed


 * 2.  ****__Framework for an Answer:__**


 * i.  ****Introduction and Goals:**

The following ......week training programme has been designed based on an evaluation of my current levels of fitness. Principles of training programme design are applied, with the aim of achieving the following goals in 8 weeks time: _.

The first stage in the design process was to ................................................ that are most relevant for the success of my **ultimate goal** of .............................................................................. ......................... This goal was broken down into long-term sub-goals, which are each dependant on the development of specific fitness Components. The following fitness goals were selected:

In order to fulfil my ultimate goal, I will need to improve my flexibility. This is specific to my sport because ............................................................................................................................. As indicated by the fitness assessments that I have completed, my flexibility is currently ...........................................................................................................................:
 * 1.  ****__Flexibility:__**


 * ** Test completed ** || ** Score ** || ** Rating ** || ** 8-week Target ** ||
 * ** Sit and Reach ** || || || ||
 * ** Horizontal splits ** || || || ||
 * ** Vertical Splits ** || || || ||

I have devised the following staircases of short-term targets, which means that I will be able to monitor changes over the course of my programme. If I am not reaching my targets then ........................................ ............................................. If they are too easy then................................. ...................................................................................... || ||
 * Staircase for Sit and Reach:
 * Staircase for Horizontal Splits:

Ø  My strategy for achieving my flexibility goal is.....................................................................................................................................................................................................................................................................................................................................................................................................................  ü   If I am able to improve each of my test scores to the target level, it will indicate to me that I have.......................................................................................................................................................................................................................................................................................................................................................................................................................................................

This Goal is SMART in the following way:


 * S** (specific): _
 * M** (measurable) _
 * A** (attainable/achievable) _
 * R** (realistic) _
 * T** (time-framed)

__** 2.   **__Muscular Speed

__[Repeat the same steps as followed in for ‘flexibility’ above] .......... etc for each selected fitness component and each sub-goal set.__


 * __Design of The Programme:__**


 * __8-week overview:__**

//1st Xv skill traing (pm)// || Plyometric lower body (session #3) || Own Speed seession (am)
 * Mon || Tue || Wed || Thur || Fri || Sat ||
 * Class Speed Session (session#1) || Short Intervals (session #2)

//Softball games// || Rest

//(work 5 hours pm)// ||  ||
 * Class Speed Session (session#1) || || || RETREAT || RETREAT || Etc...... ||
 * || FIAFIA NIGHT || || || || ||


 * __Session Outlines:__**

eg...

__Training Session #3:__
__Fitness Component:__ Muscle Power __Method of Training:__ __PLYOMETRIC Cicuit__ (for lower body)


 * Intro:** This session is designed to develop the ___of my__ __. As indicated in my goals section, power is a key fitness component in my sport as I am__ . In Basketball jumping is a key aspect of the game and this session will also improve the capacity of my muscles to generate a more explosive (higher) vertical jump.

__Warm Up:__ **5min jog** around the gym at 50% of max pace. Aim is to generate a light sweat, indicating that the body temp has increased. This facilitates stetching of the muscles due to.................. Stretches: Complete stretches **A,B, D, E, G** from appendix#1. (see diagrams for details)

Note: I have started with dynamic stretches and then add the Ballistic stretches for max range of motion around the joint.

__Activities:__

{Set out the specifcs of the session including.... activity, reps, sets, intensity, rest periods etc}

__Aim__ is to increase work out put by approx 5% per week. This will be achieved by increasing height for jumps and by increasing the intensity of each activity.


 * __EXPLANATION OF PROGRAMME DESIGN__**

__(c)__ __Methods Of Training Used:__ Session 3 ( for lower body power) uses two methods of training:

__ 1)   __Circuit Training

__ 2)   __Plyometric Training __Circuit: __ Circuit training is used to ............................................................... It can be designed so that any.......................................................... The benefits of using Circuit traing for this Fitness Component are................................................................................... Research has shown that circuits are effective for .............................................................. I have used it here because...................................................................................................

__(//discuss the ways in which you have used circuits in your programme, why they are the best for you to use in this situation and alternatives that you could have used, but haven’t... and why?)//

Plyometric:__

etc......................................................................................

(d) Principles Of Training Used:

__1. SPECIFICITY:__ _