Sports Physiology
5.16.19
Unit 5: Physical Activity
Problem Statement:
How can you use the principles of exercise physiology, social psychology, and biomechanics to design and adhere to a regular, purposeful program of physical activity consistent with health, performance, and fitness goals in order to gain health and cognitive/academic benefits.
Hypothesis:
By following a purposeful training plan, an athlete can achieve their health, performance, and fitness goals.
Methods:
1) Training for a Marathon:
With this training plan, a middle-aged male athlete is training to run a marathon in order to qualify for the Boston Marathon. The Chicago Marathon time was achieved in 2018 and now after following the plan, the goal is to get under 3:10:00.
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2017 Marathon:
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Time: 3:37:18
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Pace: 8:17 per mile
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2018 Marathon:
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Time: 3:14:31
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Pace: 7:24 per mile
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With this training plan, on June 22, 2019, the goal time to break is 3:10:00.
2) High School Weight Training Assessments and Training Plan:
With this training plan, the goal is to have acquired more muscle mass and strength before the next basketball season during ‘19-’20 basketball season. The goal is to be able to jump higher in order to dunk and be able to shoot farther beyond the three-point line while it also being effortless and effective. The training plan will be performed in the morning from 8:10 to 9:01 Monday through Friday.
Assessment at Fall of 2018 [Beginning of School Year]:
Bench: 115
Squat: 135
Assessment at Spring of 2019 [End of School Year]:
Bench: 150
Squat: 225
Training Plan Per Day:
Monday: Leg Day
Squat: 3 Sets of 8 reps _____
Calf Raises: 3 sets of 10 reps _____
Leg Extensions: 3 sets of 8 reps _____
Hamstring Curls: 3 sets of 8 reps _____
Box Jump: 2 sets of 30 reps _____
Weighted Lunges (Vest): 2 sets _____
Tuesday: Chest and Back
Flat Bench: 3 sets of 6/8 reps _____
Dumbbell Bench Press: 3 sets of 6/8 reps _____
Decline Bench Press: 3 sets of 6/8 reps _____
Incline Bench Press: 3 sets of 6/8 reps _____
Fly’s: 3 sets of 6/8 reps _____
Lats Pulldown: 3 sets of 6/8 reps _____
Wednesday: Leg Day
Squat: 3 Sets of 8 reps _____
Calf Raises: 3 sets of 10 reps _____
Leg Extensions: 3 sets of 8 reps _____
Hamstring Curls: 3 sets of 8 reps _____
Box Jump: 2 sets of 30 reps _____
Weighted Lunges (Vest): 2 sets _____
Thursday: Bi’s and Tri’s
Bicep Curls: 3 sets of 6/8 reps _____
Preacher Curl: 3 sets of 6/8 reps _____
Holding Curl: 3 sets of 6/8 reps _____
Waterfall Curl: 3 sets of 6/8 reps _____
Isolation Curl: 3 sets of 6/8 reps _____
Dips: 3 sets of 6/8 reps _____
Lawnmower Pulls: 3 sets of 6/8 reps _____
Forearm Exercise: 3 sets _____
Friday: Leg Day
Squat: 3 Sets of 8 reps _____
Calf Raises: 3 sets of 10 reps _____
Leg Extensions: 3 sets of 8 reps _____
Hamstring Curls: 3 sets of 8 reps _____
Box Jump: 2 sets of 30 reps _____
Weighted Lunges (Vest): 2 sets _____
3) Graduating Class of 2020 Physical Health Assessments:
Fall of 2016 [Freshman Year]:
Spring of 2019 [Junior Year]:
Analysis and Conclusion:
Creating a purposeful plan for an athlete is essential to meet the desired performance, rehabilitation, or injury-prevention goals. An Athletic Trainer is an authoritative source for professional teams were they create well-thought-out and realistic plans. The more goals set the better because the more goals to complete, the more the team’s motivation is boosted.
Works Cited:
BeBeau, Troy. “Marathon Training Plan.” 20 May 2019.
Wolford, Stephan. “High School Weight Training.” 20 May 2019.
