Training session preparationsTraining session SMART targets: During this unit I have tried to improve and increase my flexibility on my back and legs, for this to beachievable I have included a few stretches for before and after my training. I have chosen a few specificexercises that I want to work on to improve my flexibility, these stretches are: middle splits (stretches thelower back and the hamstrings), torso (stretches the back). To know that I have made an improvement formy next fitness flexibility test I will try to get a higher level. I think this SMART target is achievable becausesince I also do flexibility training (gymnastics) outside of school a few times a week I could get thisimproved. I think this goal is achievable as I said before I am a gymnast and we do a lot of stretching andflexibility training. I think this could be done much faster than the muscle endurance because you can gainflexibility really quickly with only stretching everyday for 5 minutes.

During this unit I have also tried to focus on increasing and improving my muscle endurance, for this tobecome reality I will have to include both exercises that include my body weight and other exercises withadded weights. To improve my muscle endurance I have will do my routine that I have planned and I willtry different weights and I will see which one fits best meaning that I will chose the one that I do not findextremely easy but at the same time I do not find it extremely difficult. To see if I have achieved anyimprovements and see if I became stronger and see if I am able to lift more weights. I have chosen a fewspecific stretches to further try to increase my muscle, the exercises will not have too many weights theywill just have more reps and sets, each exercises have different frequencies, intensities, times and types.

Although increasing my muscles (muscle endurance) will take more than just one training session I willhave to to train for 2 sessions per week. I think this is achievable if I have the right mindset, and also if Iactually do my trainings. I think this training for my muscle endurance is somewhat realistic, if given time Ithink I could finish all of this in 2-3 periods. Like I said before since the time is limited I will not always beable to finish my trainings.FITT PRINCIPLE: F: ? frequency (how often you train)I:? intensity (how hard you exercise)T:? time (how long you train)T: ?type (what kind of exercises you do)Health and safety considerations: ? Wear appropriate sport clothes (shoes included)? Stay hydrated (bring water bottle)? Take off any jewelry that could potentially harm? If outside wear a hat? Warm up and stretch to prevent any injuries? Proper nutrition? Cool down stretches? If needed, bring medication (asthma puffer)Training frequency: Name: Sofia ViscaClass: 8-4BI will do this training 2 times a week.Notes and additional information: Because of my injury I will probably have some exercises that I will not be able to do.

Warm-up pulse raiser Exercise & type of training system Space or equipment needed Time:  Duration in mins Intensity: Level / Speed / RPE Jogging Catwalk 5-7 RPE: 4-6     Preparatory stretches static (hold for 8-10 seconds) or dynamic (do 8-10 times) (Use the blank boxes to add any extra stretches you want to use)  Name the muscle or area of the body stretched: Quadricep (8-10 seconds) Adductor (8-10 times)  Hamstring (8-10 times)  Calf  (8-10 times) Hip adductors  (8-10 seconds)  Hamstring and lower back  (8-10 seconds)  (Use the blank boxes to add any extra stretches you want to use)  Name the muscle or area of the body stretched:         Biceps  (8-10 seconds)  Triceps  (8-10 seconds)  Upper back (8-10 times) Torso (8-10 seconds)  Deltoid  (8-10 times) Biceps (8-10 times) Name: Sofia ViscaClass: 8-4BCardiovascular training Exercise & type of training system Space and equipment needed Time:  Duration in mins Intensity: Level / Speed / RPE Rowing, Continuous Rowing Machine 20 min Level: ? 8Speed: ??RPE: ? 7-8Muscular endurance and muscular strength training Type of training system(s) used Straight SetsExercise  Intensity: Resistance / Weight Time: Duration / Reps & Sets Rest time Lat Pulldown Machine 35 kg 15 reps x 2 sets 35 secondsLeg Raises Body Weight 20 reps x 2 sets 35 secondsAlternate dumbbell curl 4 kg (per arm) 15 reps x 2 35 secondsCalf raises with dumbbells Body Weight (4 kg per arm) 20 reps x 3 35 secondsChest press 10 kg 15 reps x 2 35 secondsSquats with medicine ball 5 kg ball 15 reps x 2 35 secondsPlank Body weight 1 minute 35 secondsRussian twist 4 kg dumbell 15 reps x 2 sets 35 secondsOther training (outside of school) Exercise & Equipment  Type  Intensity  Time  Rest Gymnastics  Flexibility, muscleenduranceRPE: 7-8 4 hours 10 minutesCool down pulse reducer Exercise & type of training system Space or equipment needed Time:  Duration in mins Intensity: Level / Speed / RPE Name: Sofia ViscaClass: 8-4BWalking around thecatwalkCatwalk 5 minutes RPE: 1-3 Post-workout stretches (indicate which stretches to be held for 15-30 seconds) (Use the blank boxes to add any extra stretches you want to use)  Name the muscle or area of the body stretched: Hamstring (15-30 sec)  Outer thighs (15-30 sec)    Quadriceps  (15-30 sec)   Hip adductors (15-30 sec)    Hip flexors (15-30 sec)    Adductor (15-30 sec)   (Use the blank boxes to add any extra stretches you want to use)  Name the muscle or area of the body stretched:          Lower back (15-30 sec)   Biceps  (15-30 sec)   Triceps  (15-30 sec)   Upper back (15-30 sec)   Torso (15-30 sec)   Hamstring (15-30 sec)   Training Session Review Explain the effectiveness of the plan based upon the outcome: I think my training session was somewhat effective, I think that there are parts where I pushed myselfto the limits and did it properly but there are also some areas where I think I could improve on. I think I didthe best I could do while adapting if the space needed was not available to use.In addition to the exercises that went well I am going to list a few of them. I think that the amount oftime/reps/sets that I gave to each exercise was appropriate and achievable. I also think that something Idid well was the way that I adapted when a exercise machine was taken by another student.

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What I did ifthis was the case then I would move the order of my exercise and do an exercise that was free and thengo back to the one I had not done before. Lastly what I think that worked was collaborating with otherpeople while training, I think this made the class more enjoyable rather than working by yourself all thetime and having no one to talk to. What my friends and I did was we checked if we had the same exercisesand then we would to them together at the same time.On the other hand there were also things that did not work, I think that the time given to us was tooshort meaning that if tried to finish all our plan we would have to give less time for each exercise.Something that could be improved on is if more time was given to us than we can accomplish it or we haveto make each reps/sets. The last thing that I think that did not go as well as planned was the part ofadapting your routine if someone else was using the given machine, I have encountered this many timeswhile trying to do my routine. If this was the case then what I had to do was change/switch the exerciseand later come back to it when it was free.

Name: Sofia ViscaClass: 8-4BAs I said before I was not able to undertake the plan without changing anything since we had alimited amount of space and a limited amount of machines available, although I did not completely changeit since I would later go back to it. The second reason that I had to change a few parts of the plan becausethey were somewhat unreasble and unachiavble, this is because I had added too many reps or sets. Forexample, for the chest presses previously I had given myself to do 20 reps x 2 sets, this was later changedto 15 reps x 2 sets.

As mentioned previously I was able to adapt, this might have caused me to lose time on the otherhand. I think we all had to adapt, since we all had similar targets (like muscular endurance or flexibility) wemight have had the same exercises which might have led to more people using those machines.I think that the session was both enjoyable and tedious. I think it was enjoyable because it was a timewhere you could finally do something for you in P.

H.E, you could work on the muscles you wanted, for howlong, how often or how hard you push yourself (FITT principle). Having said that it was also tediousbecause if you pushed yourself to your maximum then you could have overtrained.I think that there were a few more easy exercises while others were more hard. Some of the moreeasy ones that I encountered were: leg raises, squats with medicine ball and lateral pull down, I think thatthese were more easy for me since I was probable more used to them and I knew the amount of weightsadded that I was comfortable with. A few of the more challenging ones that I encountered were: chestpress, russian twist with dumbbells and alternate dumbell curl, I think the reason behind this is since Ihave never done them before then I was not as comfortable.

For the given time that we had I think that my plan was longer than I wanted it to be, I think this isbecause I have added too many muscular endurance exercises. In the future to improve my performanceand also the way I have planned my session I will have to think about the things that went wrong and try tothink of solutions that could further improve my session.