Strength and Conditioning

Strength and Conditioning 150 150 Affordable Capstone Projects Written from Scratch

Strength and Conditioning –

 

CLIENT ONE

The client is a 25 year old male. His sport is the  200 metre sprint.

For the most part it is just sprinting . HOWEVER, there are elements that have to be taken into account, such as the corner where he starts, requires him to dig around this, given that while he is running his body is at an angle.

 

Being a longer race than the 100 metre’s, it will require some different training.

His best time so far is 21.78 seconds and to qualify for the Australian championships he needs to break the 21.54 seconds.

 

 

Q1 You are to select Four (4) sports specific test which will give important information with regards to identifying strengths and weaknesses for the given sport

 

  • 10 stride test
  • 1RM squat and bench press
  • Pull ups – Max repetitions
  • Beep Test
  • Wingate Test
  • 3km time trial
  • Broad jump
  • Shoulder reach test
  • 35 metre sprint
  • Illinois Test

 

Q2 After reviewing the clients assessment results, which aspects will they need to improve.

Select Two (2)

 

Fitness Test Results

 

  1. 10 stride test = 7.4m/s
  2. 35 meter spring test = 4.75 seconds
  3. Broad jump test results = 243cm
  4. Wingate test results = 688 watts
  5. 1RM squat and bench press results = 2.01 and 1.59
  6. Illinois Test = 16.3 seconds
  7. Pull up test results = 17
  8. 3km time trial results = 11.30 minutes
  9. Shoulder reach test results = +5cm
  10. Beep test = Level 11

 

  • 10 stride test
  • 3km time trial
  • 1RM squat and bench press
  • Pull ups – Max repetitions
  • Beep Test
  • Wingate Test
  • Illinois Test
  • Broad jump
  • 35 metre sprint
  • Shoulder reach test

 

Q3 You decide to do some training with your client in an outdoor stadium. You are to select the most appropriate training to occur within this setting.

 

Select Five (5)

 

  • Track starts/block work
  • Reaction drills
  • Agility drills
  • Interval training
  • Tempo
  • Weighted equipment
  • Fartlek training
  • Short sprints – 10, 20 and 40m
  • Long slow distance
  • Full race – Race conditions

 

 

Q4. After completing your outdoor training session with the client, Your next task is to determine the best gym equipment to use for their strength training program.

 

YOU ARE TO SELECT ONE EXERCISE FOR EACH OF THE FOLLOWING MUSCLE GROUPS – USING FREE WEIGHT EXERCISES ONLY

 

 

 

  1. CHEST
  2. SHOULDERS
  3. BACK
  4. LEGS
  5. ARMS

 

 

 

  • Horizontal Chest Press
  • Incline Bench Press
  • Machine Shoulder Press
  • Overhead Dumbbell Press
  • One – arm Dumbbell Row
  • Seated Cable Row
  • Seated Leg Press
  • Seated Leg Curl
  • Barbell Squat
  • Triceps Pushdown
  • Machine Arm Curls
  • Tricep Kickbacks

 

 

 

 

 

 

 

 

Q5. After identifying the gym equipment needed for the client you decide to add some specialisation’s to their training

Which specialised training or equipment would be best suited for the athlete?

 

Select Six (6)

 

  • Parachute runs
  • Weight vests
  • Log lifts and carries
  • Farmers walk
  • Sleds/prowler
  • Resistance bands
  • Box jumps
  • Rope
  • Sledgehammers
  • Sand hill sprints

 

 

Q6. Identify what would be an appropriate competition or performance strategy for this client.

 

  • All sprints have to start with starting blocks. Check which type of blocks will be used at             the competitions and practice with them in advance.
  • Throwers who compete first should focus less on relaxation techniques as there is less competition stress.
  • Pre-Competition hydration and nutrition should be a secondary concern in the preparation for competition
  • The athlete should try and get the inside lane as this is an advantage to the race.

 

 

Q7. When in the training program (annual plan) would you incorporate the strategy you identified in the previous question, for maximum effectiveness?

 

 

  • Pre-competition
  • General preparation
  • Specific preparation
  • Competition

 

 

 

End client one

 

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CLIENT TWO

 

The client is a 23 year old female Steeplechase athlete.

She competes in the 3000 metre event.

The sport basically requires her to race against other competitors around the 400 metre track, jumping over barriers.

There are four (4) to clear in each lap.

In the event she has to jump over a total of twenty-eight (28) ordinary barriers.

there are also seven (7) water jumps.

For the water jumps she has to jump over the barrier and into the water trough on the other side, which she then runs out of.

The further she can jump, the better for this barrier as it means she lands in shallow water, losing less speed.

She is training for the upcoming national qualifying.

Her time is a little off the qualifying time needed.

Her current personal best is 10:08:12 and the minimum qualifying for IARF is 9:48:00

 

 

Q1.You are to select Five (5) sports specific test which will give important information with regards to identifying strengths and weaknesses for the given sport

 

  • Sit up test – 7 stage
  • 35 metre sprint
  • Broad jump
  • Wingate
  • sit and reach
  • 5km time trial
  • Illinois Test
  • 1RM squat and bench press
  • 3km time trial

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Q2. After reviewing the client’s assessment results, which aspects will they need to improve

 

(Select two)

 

Fitness Test Results

 

  1. 35 meter spring test = 5.74 seconds
  2. Vertical Leap test result = 52cm
  3. Broad jump test results = 187cm
  4. Wingate test results = 487 watts
  5. 1RM squat and bench press results = 0.98 and 1.55 Watts
  6. Illinois Test = 17.85 seconds
  7. Sit up test result = Level 6
  8. 3km time trial results = 9:50:21
  9. 5km time trial test result = 28:32:42
  10. Sit and reach test result = +23cm

 

 

  • 35m sprint
  • Vertical leap
  • 5km time trial
  • Broad jump
  • Wingate Test
  • 1RM squat and bench press
  • 3km squat and bench press
  • Sit up test – 7 stage
  • Illinois Test

 

 

 

 

 

 

 

 

Q3. You decide to do some training with your client in an outdoor stadium. You are to select the most appropriate training to occur with in this setting.

 

(Select 4)

 

 

  • Track starts/block work
  • Full race – Race conditions
  • Short sprints – 10,20 and 40m
  • Weighted equipment
  • Reaction drills
  • Long slow distance
  • Agility drills
  • Interval training
  • Practice throws
  • Fartlek training

 

 

Q4. After completing your outdoor training session with the client, your next task is to determine the best gym equipment to use for their strength training program.

 

 

YOU ARE TO IDENTIFY A PIECE OF RESISTANCE EQUIPMENT THAT CAN TRAIN EACH OF THE FOLLOWING MUSCLE GROUPS

 

IF THERE ARE MORE THAN TWO MACHINES THAT TARGET THE MUSCLE GROUP, SELECT THE MACHINES THAT CREATES A COMPOUND EXERCISE

 

  1. CHEST
  2. BACK
  3. SHOULDERS
  4. QUADRICEPS
  5. HAMSTRINGS

 

 

 

  • Horizontal Chest Press
  • Back Hyperextension
  • Pec Fly Machine
  • Lat Pulldown
  • Shoulder Press Machine
  • Lateral lRaise Machine
  • 45 degree Leg Press
  • Leg Extension
  • Machine Arm Curl
  • Lying Leg Curl Machine
  • Triceps Extension Machine
  • Seated Calf Raise

 

 

 

 

 

Q5. Your client has now been training for 12 weeks and have come back for a strength and conditioning review. Which Five (5) sports specific tests would you use?

 

 

  • 35m spring
  • 3km time trial
  • Wingate
  • Broad jump
  • Vertical leap
  • Shoulder reach test
  • 5km time trial
  • Sit and Reach

 

 

 

End Client two

 

________________________________________________________________

 

CLIENT THREE

The client is a 19 year old boy. The sport he competes in is Javelin.

Basically it requires him to take a short run up of about 30 metre’s where he then has to throw a javelin ear that he has to throw as fas as he can.

He needs to come to a complete stop before he reaches the fowl line so he doesn’t go over.

He is currently a little off the olympic qualifying.

His best throw was 77.61 metre’s.

He needs to get at least 79.5 metres to make the qualifying.

He’s not sure what areas he needs to improve in, in order to make the little bit extra to make the distance.

 

Q1. :You are to select Four (4) sports specific tests which will give important information with regards to identifying strengths and weaknesses for the given sport.

 

  • 10 stride test
  • Broad jump
  • Vertical leap
  • Wingate
  • T-test
  • Shoulder reach test
  • 3km time trial
  • Push up test
  • Pull-ups.- Max repetitions
  • 1RM squat and bench press

 

 

Q2. After reviewing the clients assessment results, which aspects will they need to improve?

Select two (2)

 

Fitness Test Results

 

  1. 10 stride test = 7.75m/s
  2. Vertical leap test results = 64cm
  3. Broad jump test results = 246cm
  4. Wingate test results = 780 watts
  5. 1RM squat and bench press results = 1.2 and 1.82
  6. T-test results = 10.26 seconds
  7. Pull up test results = 15
  8. 3km time trial results = 12.04 minutes
  9. Push up test results = 55
  10. Shoulder Reach test results = -6cm

 

 

  • 10 stride test
  • Shoulder reach test
  • 3km time trial
  • Vertical leap
  • Broad jump
  • Push up test
  • 1RM squat and bench press
  • Pull-ups.- Max repetitions
  • T-test
  • Wingate Test

 

Q3. Your client has mentioned a previous knee injury caused by running.

You read the client’s current program. After review their program you decide to remove any exercises which would cause this client’s injuries to worsen.

 

Select the exercise to remove from the list below

 

  • Squats
  • Leg extension
  • Leg curls
  • Bench press
  • Pec Flys
  • Pull ups
  • Back Extensions

 

 

Q4. After reviewing the program you decide that you will need to change that exercise (from the previous question) to another exercise.

 

Select three (3) most appropriate exercises that you could substitute into the program.

 

  • Lunges
  • Incline DB press
  • Split squat jumps
  • Bent over barbell rows
  • Decline bench press
  • Push up test
  • Hack squat
  • Squat jumps
  • Bench throws
  • Leg press
  • Muscle ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Q5. You decide to do some training with your client in an outdoor stadium. You are to select the most appropriate training to occur within their setting.

 

Select Four (4)

 

 

  • Track starts/block work
  • Short sprints – 10,20 and 40m
  • Tempo
  • Long slow distance
  • Practical throws
  • Reaction drills
  • Weighted equipment
  • Agility drills
  • Fartlek training
  • Standing throws

 

 

 

 

 

Q6. After identifying the outdoor training for the client you decide to add some specialisation’s to their training.

Which specialised training or equipment would be best suited for this athlete?

 

select five (5)

 

  • Parachute runs
  • Medicine ball throws
  • Prowler
  • Log lifts and carries
  • Sand hill sprints
  • Battle rope
  • Box jumps
  • Resistance bands
  • Sledgehammers
  • Farmers walk

 

 

 

End Client Three

 

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Strength and Conditioning

 

Question #1: From the list below, identify all of the support personnel which you would be most likely to work with to help a 25yr old strength and conditioning client reach their goals.

 

(select 5)

 

 

       Parent/guardian

      Occupational therapist

       Friends of the athlete

       Physiotherapist

       Coach

       Sports doctor

       Radiographer

       Nutritionist/dietitian

       Remedial massage therapist

       Pathologist

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Question #2: When working with athletes it is important to put together an annual plan for them in order to gain the most out of the training.

 

Select the image with the correct sub phase and training goal identified

 

 

       Option 1

    The   Annual     Plan    
Phases of training PREPARATORY PREPARATORY COMPETITIVE COMPETITIVE TRANSITION
Sub- phases General Maintenance Pre-comp Recovery Cross Training
Training Goal General Strength Advanced strength Technique Main Comp Specific

 

 

 

 

       Option 2

    The   Annual     Plan    
Phases of training PREPARATORY PREPARATORY COMPETITIVE COMPETITIVE TRANSITION
Sub- phases General  Strength General Pre-comp Main comp Recovery
Training Goal Specific Maintenance Technique Advanced Strength Cross Training

 

 

 

 

       Option 3

    The   Annual     Plan    
Phases of training PREPARATORY PREPARATORY COMPETITIVE COMPETITIVE TRANSITION
Sub- phases General Specific Pre-comp Main Comp Recovery
Training Goal General Strength Advanced strength Technique Maintenance Cross Training

 

 

 

 

 

 

 

 

Question #3: When would evaluations for your athletes typically be held during an annual plan?

 

 

        Prior to: General preparation, Specific preparation, Pre-competition and Competition.

 

       After: Transition and General preparation.

 

       During: Specific preparation and Competition.

 

       During: General preparation, Competition and Transition


 

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