FITNESS COMPONENTS AND TRAINING PRINCIPLES

- YEAR 10 HEALTH AND PHYSICAL EDUCATION -

Evidence suggests that through training we can improve one’s physical capabilities from both
a health and skill performance perspective. By utilising training methods and implementing
training principles, improvements to a person’s fitness components can take place.

Your task is to explore the effect training has on the body. You will undertake pre-testing, and
from this develop a training program to improve a fitness component of your choice. You will
then carry out the training program, keeping track of your progress. Finally, you will complete
post-testing to measure your improvement, and evaluate the effectiveness of your training
program.

Your assignment should:

• Be 700–800 words in length

• Focus on analysing the data collected throughout your training program, to highlight
differences between your pre-test and post-test.
• Evaluate the effectiveness of your training program.
• Discuss why or why not your training program was effective
• Address all aspects in the rubric on the next page

You may want to structure your assignment as follows:

Introduction
• Explanation of fitness components and training principles
• What fitness component you have chosen and why
• Describe your SMART goals.

Training program
• Explain how you are planning on improving your fitness component to achieve your
goals. (What type of exercises will you do? Why have you chosen these? How will you
apply the training principles?)
• Layout your fitness program (use excel or a table in word)

Strength-based exercises example template

Week/
Exercise Weight Sets Reps Rest Notes
day

Cardio-based exercises example template

Week/
Exercise Time Distance Interval Notes
day/

Discussion
• Compare your results from pre-testing and post-testing.
• Analyse your data from pre-testing, results throughout training program, and post-
testing
• Make observations about any changes (or lack of changes) in your chosen fitness
component. Discuss the reasons for these changes
 • Evaluate whether your training program effective or not. Why/why not?
• Make suggestions for what could be done differently next time

Conclusion
• Summarise effectiveness of training program
• State whether or not you achieved your goals, and what you will do from here to
continue to improve your chosen fitness component (or other fitness components).

RUBRIC
1 point 2 points 3 points 4 points
Understand- No explanation of Minimal explanation Explanation of Detailed explanation
ing of fitness fitness components of fitness fitness components of fitness
components and goals. Training components and and SMART goals. components and
program does not goals. Training Training program SMART goals.
include appropriate program includes has mostly Training program
exercises to target some appropriate appropriate includes highly
chosen fitness exercises to target exercises to target appropriate
component. chosen fitness chosen fitness exercises to target
component. component. chosen fitness
component.
Understand- No evidence of Use of 1 training Use of 2 training Use of 3 or more
ing of training principles in principle evident in principles evident in training principles
training training program. training program. training program. evident in training
principles program.
Display and No mention of data Data mentioned Table used to Table and graph
analysis of within assignment. within assignment. display data. used to display data.
data No attempt to Some attempts Effectively compared Astutely compared
compare and made to compare and contrasted data. and contrasted data
contrast data. and contrast data. to make
conclusions.
Discussion No discussion of Minimal discussion Effective discussion Thorough discussion
of results results and their of results and their of results ad their of results and their
and their implications. No implications. implications. implications.
implications evaluation of training Noted effectiveness Reflected on Justified evaluation
program, no link to of training program, effectiveness of of training program,
training principles. with reference to 1 training program, with reference to 3
training principle. with reference to 2 or more training
training principles. principles.
Language No structure or Some structure and Suitable structure Effective structure
(structure, fluency. Consistent fluency of writing. and mostly fluent and fluent writing.
fluency, spelling and Multiple spelling and writing. Some Minimal spelling and
spelling, grammatical errors. grammatical errors. spelling and grammatical errors.
grammar) grammatical errors.