Training session preparations
Training session SMART targets: 
During this unit I have tried to improve and increase my flexibility on my back and legs, for this to be
achievable I have included a few stretches for before and after my training. I have chosen a few specific
exercises that I want to work on to improve my flexibility, these stretches are: middle splits (stretches the
lower back and the hamstrings), torso (stretches the back). To know that I have made an improvement for
my next fitness flexibility test I will try to get a higher level. I think this SMART target is achievable because
since I also do flexibility training (gymnastics) outside of school a few times a week I could get this
improved. I think this goal is achievable as I said before I am a gymnast and we do a lot of stretching and
flexibility training. I think this could be done much faster than the muscle endurance because you can gain
flexibility 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 to
become reality I will have to include both exercises that include my body weight and other exercises with
added weights. To improve my muscle endurance I have will do my routine that I have planned and I will
try different weights and I will see which one fits best meaning that I will chose the one that I do not find
extremely easy but at the same time I do not find it extremely difficult. To see if I have achieved any
improvements and see if I became stronger and see if I am able to lift more weights. I have chosen a few
specific stretches to further try to increase my muscle, the exercises will not have too many weights they
will 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 will
have to to train for 2 sessions per week. I think this is achievable if I have the right mindset, and also if I
actually do my trainings. I think this training for my muscle endurance is somewhat realistic, if given time I
think I could finish all of this in 2-3 periods. Like I said before since the time is limited I will not always be
able 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 Visca
Class: 8-4B
I 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 Visca
Class: 8-4B
Cardiovascular 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: ? 8
Speed: ??
RPE: ? 7-8
Muscular endurance and muscular strength training 
Type of training system(s) used 
Straight Sets
Exercise  Intensity: 
Resistance / Weight 
Time: 
Duration / Reps & Sets 
Rest time 
Lat Pulldown Machine 35 kg 15 reps x 2 sets 35 seconds
Leg Raises Body Weight 20 reps x 2 sets 35 seconds
Alternate dumbbell curl 4 kg (per arm) 15 reps x 2 35 seconds
Calf raises with dumbbells Body Weight (4 kg per arm) 20 reps x 3 35 seconds
Chest press 10 kg 15 reps x 2 35 seconds
Squats with medicine ball 5 kg ball 15 reps x 2 35 seconds
Plank Body weight 1 minute 35 seconds
Russian twist 4 kg dumbell 15 reps x 2 sets 35 seconds
Other training (outside of school) 
Exercise & Equipment  Type  Intensity  Time  Rest 
Gymnastics  Flexibility, muscle
endurance
RPE: 7-8 4 hours 10 minutes
Cool down pulse reducer 
Exercise & type of 
training system 
Space or equipment 
needed 
Time:  
Duration in mins 
Intensity: 
Level / Speed / RPE 
Name: Sofia Visca
Class: 8-4B
Walking around the
catwalk
Catwalk 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 myself
to the limits and did it properly but there are also some areas where I think I could improve on. I think I did
the 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 of
time/reps/sets that I gave to each exercise was appropriate and achievable. I also think that something I
did well was the way that I adapted when a exercise machine was taken by another student. What I did if
this was the case then I would move the order of my exercise and do an exercise that was free and then
go back to the one I had not done before. Lastly what I think that worked was collaborating with other
people while training, I think this made the class more enjoyable rather than working by yourself all the
time and having no one to talk to. What my friends and I did was we checked if we had the same exercises
and 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 too
short 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 have
to make each reps/sets. The last thing that I think that did not go as well as planned was the part of
adapting your routine if someone else was using the given machine, I have encountered this many times
while trying to do my routine. If this was the case then what I had to do was change/switch the exercise
and later come back to it when it was free.
Name: Sofia Visca
Class: 8-4B
As I said before I was not able to undertake the plan without changing anything since we had a
limited amount of space and a limited amount of machines available, although I did not completely change
it since I would later go back to it. The second reason that I had to change a few parts of the plan because
they were somewhat unreasble and unachiavble, this is because I had added too many reps or sets. For
example, for the chest presses previously I had given myself to do 20 reps x 2 sets, this was later changed
to 15 reps x 2 sets.
As mentioned previously I was able to adapt, this might have caused me to lose time on the other
hand. I think we all had to adapt, since we all had similar targets (like muscular endurance or flexibility) we
might 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 time
where you could finally do something for you in P.H.E, you could work on the muscles you wanted, for how
long, how often or how hard you push yourself (FITT principle). Having said that it was also tedious
because 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 more
easy ones that I encountered were: leg raises, squats with medicine ball and lateral pull down, I think that
these were more easy for me since I was probable more used to them and I knew the amount of weights
added that I was comfortable with. A few of the more challenging ones that I encountered were: chest
press, russian twist with dumbbells and alternate dumbell curl, I think the reason behind this is since I
have 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 is
because I have added too many muscular endurance exercises. In the future to improve my performance
and also the way I have planned my session I will have to think about the things that went wrong and try to
think of solutions that could further improve my session.

x

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