Assessment Session Plan Name: Venue: Component: Date: Duration of Component: Fitness Level: Discipline*: SHOW Time/Intensity* E XERCISES Where TEACHING POINTS PROGRESSION I Sets/Reps* appropriate name (e.g. bullet points) ADAPTATION Stretch no. of secs.* muscles/draw (*delete as appropriate) diagrams (e.g. prep stretch, RT exercises, cool down stretch) CV workout20 min at N Running machine Demo the jog. Use Karvonen • • RPE s.a For this client I M Quadriceps Using hand rails to support walk on Formula to determine • recommend working at Hamstrings the side rail to the Maximum heart rate RPE 8 as she has a Deltoids front of the machine. Use observational high fitness level and Gluteus Step onto runners analysis • no injuries The client is Trapizieus Outline health and safety. • • very experienced so I'll Pectorals Ask client to use quick start Increase • direct with the client on the intensity to a fast walk. RPE 5 the machine checking Quick discussion regarding technique • technique before then increases progressing intensity. intensity to suit client at 5·8. (discuss with client) • Heel toe action • shoulders •Relaxed Highlight the muscles being used • High chest • Chase the hand rail as a marker on • the machine Increase gradient to 0.5 • Times min RPE 3 N Bicycle Ensure seat Is In line with client's hip, 50% of RPE • Client is very M Quadriceps adjust as you see Long Term adaptation experienced so I will Hamstrings fit. Stroke Volume instruct and support Gastrocenemiou Lower foot first into pedal s Strength maintenance • where appropriate but Adjust pedal if appropriate Weight reduction • will not need to do a Sit on bottom of bum • lead demo. High chest • Use quick start and Increase Intensity • to allow some resistance Flat foot on cycle rotation • muscles being used. RPE 5-3 • Reduce Intensity under control •
Assessment Session Plan Name: Component: Duration of Component: Venue: Date: Fitness Level: Discipline*: SHOW Time/Intensity* Sets/Reps* Stretch no. of secs.* (*delete as appropriate) E XERCISES Where appropriate name muscles/draw diagrams (e.g. prep stretch, RT exercises, cool down stretch) TEACHING POINTS (e.g. bullet points) PROGRESSION I ADAPTATION CV workout20 min at RPE s.a For this client I recommend working at RPE 8 as she has a high fitness level and no injuries The client is very experienced so I'll direct with the client on the machine checking technique before progressing intensity. N Running machine M Quadriceps Hamstrings Deltoids Gluteus Trapizieus Pectorals • Demo the jog. • Using hand rails to support walk on the side rail to the front of the machine. • Step onto runners • Outline health and safety. • • Ask client to use quick start Increase the intensity to a fast walk. RPE 5 • Quick discussion regarding technique then increases intensity to suit client at 5·8. (discuss with client) • • Heel toe action •Relaxed shoulders • Highlight the muscles being used • High chest • Chase the hand rail as a marker on the machine • Increase gradient to 0.5 • Use Karvonen Formula to determine Maximum heart rate Use observational analysis Times min RPE 3 Client is very experienced so I will instruct and support where appropriate but will not need to do a lead demo. N Bicycle M Quadriceps Hamstrings Gastrocenemiou • Ensure seat Is In line with client's hip, adjust as you see fit. • Lower foot first into pedal s • Adjust pedal if appropriate • Sit on bottom of bum • High chest • Use quick start and Increase Intensity to allow some resistance • Flat foot on cycle rotation muscles being used. • RPE 5-3 • Reduce Intensity under control 50% of RPE Long Term adaptation Stroke Volume Strength maintenance Weight reduction
fitness_session_plan_for_free_weights_dta.docx