Physical Fitness & Conditioning

CEE 525 PHYSICAL FITNESS & CONDITIONING

Class Activity: Group 5

QUESTION: The class is divided into groups. For

this activity you will required to develop an 8 week training program. You will select a population and create a program following the outline given.

PROGRAM: LONG JUMP FOR PRIMARY SCHOOL

1. Introduction: a. Why are you writing this program?- Athletes achievement on long jump Inter School’s Sport decrease. (Rank 1-3/10)

b. Population- Primary 4 – 6

2. PURPOSEa. Overall Purpose To prepare Long Jump athletes for their

event. Main Goal: Gold Medal

b. Population- 6 athletes ( 3 boys and 3 girls)

3. MOVEMENT ANALYSISa. What movements are associated with

your population? Population chosen from School’s Sport

Competition Result.

4. PHYSIOLOGICAL ANALYSISa. Energy requirements of population: Anaerobic ‘electric’

b. Specific positions of population:- Individual event

5. NUTRITION FACTORS a. Caloric demands: Protein Carbohydrates Fiber

b. Nutrient Timing: Breakfast : Low sugar cereals , toast or chopped fruit Lunch : Carbohydrate rich food – bread/rice/pasta

: Protein rich food

c. Special needs:- Depends on what their parents feed them. However, suggestion &

information on what to eat will be produced.

6. INJURY ANALYSISa. Major & minor injuries associated with

the population:Major: Ankle injury – during landing/take off. Hamstring pull. Knee Injury Sprained

Minor: - Scratch because of sand

7. SPECIAL CONCERNS Special needs (hypertension, diabetes,

orthopedic etc.): - None

8. TRAINING STATUS a. Training level of the population;i. Years of trained: They have been training for 2 years but

not in continuous term. ii. Level of population: Primary school (10-12 years)

9. PHYSICAL TESTING & EVALUATIONAspects will be evaluated: Speed Strength Flexibility Coordination Endurance

10. PRIMARY RESISTANCE TRAINING GOAL Goal of strength training program? - To built speed, strength and

coordination@technique.

11. TEST SELECTION & ADMINISTRATIONa. T-Test : Flexibilityb. Standing Long Jump : Elastic leg

strength c. 50 meter run : Speedd. Coordination : hand-foot/eye-

foot/eye-hand

12. PROGRAM DESIGNa. i. Specificity : Long Jump ii. Overload: To jump a further distance

them their set goal. (3.5 – 5 meter)

iii. Progression : Extend Plymetric

b. Warm-up and stretching:Warm-up: - General warm-up (5-10 minutes):

Jogging, Skipping - Specific warm-up ( 8-12 minutes) :

Movements similar to the movements of Long Jump.

Stretching: Static: eg. Side quadriceps stretch Ballistic: eg. Dynamic: eg. Walking Knee Lift

c. Agility:Fartlek Training ( unstructed changes in

intensity, duration, volume and density)

d. Plyometrics: Lower body plyometrics: Jump in place,

standing jumps, multiple hops and jumps, bounds, box drills & depth jumps.

14. CONCLUSION a. Increase their strength, speed and distance

in long jump event. b. It is arrange in proper order by taking care

of athletes nutrition and training program. c. Athletes/individuals are different therefore

we have to take into consideration their training phase and ability and do not give them stress especially when their competition is on. Motivation is needed as well.