Evaluate and modify the strength and conditioning program

SISSTC402A – Develop strength and conditioning programs

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

		Student ID:	CSF190347

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VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C



Element	Performance Criteria	S/NYS
SISSSTC402A Develop strength & conditioning programs
	1.1. Analyse the strength and conditioning needs and requirements of the activity or sport of the target individual or group.
	1.2. Develop profiles for each individual or group member participating in the strength and conditioning program using appropriate assessment measures.



	2.2. Select the core lifts and exercises and techniques of strength and conditioning to address identified needs and requirements of the athlete according to organisational policies and procedures.
	2.3. Establish fixed points of the program and identify and document training phases within the training program.



	3.1. Supervise strength and conditioning program
	3.2. Use strength and conditioning training methods to meet identified needs and requirements of athletes or team members.

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C


	3.2. Explain and demonstrate safe performance of exercises and activities.
	3.3. Explain and demonstrate safe use of equipment according to manufacturer instructions.




	3.8. Explain and demonstrate a range of cool-down exercises to aid recovery from activity or competition according to the basic principles of biomechanics.
4. Evaluate and modify the long-term training program.



SISFFIT017 Instruct long term exercise programs
1. Identify client fitness goals.	1.1. Discuss client health-related and skill-related goals




2. Develop program plans.	2.1. Determine type of training, training methods and equipment required to achieve client goals.
	2.2. Calculate total training volume required to achieve client goals.

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

☒ Part A – Multiple Choice and Short Answer Questions

☒ Part B – Power Point Presentation: Deliver a 12 Week Strength and Conditioning Program

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020

International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered

(9marks) Part A tests your understanding in identifying, planning, designing and evaluating training programs for athletes, teams and clients.

Multiple choice - Please highlight only ONE correct answer.

d) 52 weeks

2. Why are short-term goals important? (1mark)
a) They provided an easily achievable task
b) Many short-term goals can lead towards achieving a longer-term goal c) Its part of smart goal setting
d) all goals are important

6. What is meant by fixed points in a training program? (1mark) a) Activities that are set and need to be planned around b) Important persons involved
c) Milestones to be achieved
d) Changes in training phases

7. What is the F.I.T.T. principle? (1mark)
a) Fast, Intense, Type, Time
b) Flow, Intensity, Time, Typical
c) Frequency, Intensity, Time, Type
d) Format, Internal, Training, Tense


8.

a) Hourly, Daily, Sectional, Long-term
b) Microcycle, Mesocyle, Macrocyle
c) Microterm, Mesoterm, Macroterm
d) Monthly, Weekly, Fortnightly, Quarterly

9. What is meant by ‘Annual planning and phasing’? (1mark) a) Beginning phase, middle phase, end phase
b) Annual phase, mid-phase, late phase
c) Starting phase, training phase, cool down phase
d) Preparatory phase, competitive phase, transitioning phase

13. Briefly explain how strength and conditioning is different from fitness training. (2marks)

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

15. List the 7 primal movements and briefly explain why each is important for BOTH athletes and non-athletes. Hint: consider both from a sports performance (athlete) and functional/health point of view (non-athletes). (14marks)

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

Before the program conduct some strength test on specific exercises by controlling all the variables. Ensuring each exercise is performed in a very specific way. To see if there has been improvement, we could then conduct the test again at the end of the program and see if strength and or endurance has improved.

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C

21. Briefly explain what is meant by training volume and how you might go about calculating training volumes? Hint: consider reps/sets/time/intensity/kgs…

What is training overall volume?

22. Calculating training volumes allows coaches/fitness instructors to prescribe loads as well as to adjust these loads in case the sessions over time may be too light or too tough for athletes and non-athletes.

From an injury and performance perspective, this is vital because best client outcomes may be achieved.

Beginning of training: - Pre screening – conduct this prior to starting - Ask about their current settings, how are they feeling today? - Warming up – preparing for each exercise

25. The F.I.T.T. Principle is a ‘catch-all’ concept that neatly sums up everything you have learnt so far. Briefly describe how you might apply F.I.T.T. to both:

PART B – PowerPoint Presentation: Design a 12-week long-term strength and conditioning program

Part A has been designed to get you thinking on what it means to be a strength and conditioning coach and to consider the performance (sport) and health requirements for both athlete and non-athlete long-term training.

Case Study 1: 20yr old female hockey player that is seeking to increase leg strength and endurance.

Case Study 2: 33yr old female to compete in Women’s Physique for the International Federation of Bodybuilding Australia

Case Study 7: 25yr old female to compete in the Australian CrossFit Championships – CrossFit Games, performance increase in a 12min AMRAP Double Unders @ 30reps: Power Cleans @ 35kg. Starting at 3reps, increase by 3reps each round.

Case Study 8: 50yr old male to compete in the AWF – Australian Weight-Lifting Championships, increase both clean pulls and jerk weight

Practical Lesson – Instructions for students

 You have an athlete that requires a more detailed training program  They have no medical conditions
 They have good energy levels and a normal BMI of 23.

VC001 College of Sports & Fitness – SISSSTC402A_ SISXCAI005_SISFFIT017_Assignment 18-02-2020 International College of Capoeira Pty Ltd trading as ’College of Sports & Fitness’ ABN 90 125 114 730/ Registered Training Organisation 91345/ CRICOS Provider Code 03057C