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Personal Training Session Design

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Personal Training Session Design

You are designing a safe, purposeful 20-minute training session for Maia, a 17-year-old recreational netball player. Maia wants to improve her repeated-sprint fitness. She has played netball for three years, is comfortable with body-weight exercises, and has no current injuries or health conditions. Use the case notes and planning tools to make and justify your decisions. Show how your session fits Maia rather than simply listing exercises.

1 | Interpret the training need

Maia’s coach reports that she can sprint quickly at the start of a game but finds it harder to repeat fast efforts late in a quarter. Your plan should practise repeated high-intensity efforts while allowing enough recovery to maintain safe technique.

1.Which session goal is most specific to Maia’s stated need?

Improve her ability to repeat short, fast efforts during netball.
Increase her maximum bench press in one session.
Practise long, steady-distance running only.
Improve flexibility without practising movement.

2.In the FITT principle, what does each letter mean? For Maia’s session, give one example of how you would use either intensity or type.

3.Choose two training principles that should guide Maia’s plan. Explain how each one affects a practical design choice.

2 | Build a 20-minute session

Plan exactly 20 minutes in total. Include a warm-up, a main activity, and a cool-down. Enter the duration for each of the three sections in the timeline and check that the durations add to 20 minutes.

Warm-up: activity and minutes

Main activity: activity and minutes

Cool-down: activity and minutes

4.Choose a work-to-rest ratio for the main activity. For example, a ratio of 1:2 means twice as much recovery time as work time. State your ratio and explain how it could help Maia repeat quality efforts safely.

5.Design two stations for the main activity. For each, name the exercise, work and recovery time, intended effort level, and one easier or harder adaptation. Keep the exercises relevant to repeated netball efforts.

6.Maia’s running posture begins to collapse and she cannot slow down under control. What should the trainer do next, and why?

7.True or false: If Maia completes the planned session easily, the trainer should immediately double every work interval at the next session.

TrueFalse

3 | Justify and evaluate

Strong session design links evidence about the participant to the selected training method, manages risk, and uses feedback to improve the plan.

8.Justify two choices in your session. For each choice, connect it to Maia’s needs and to a training principle or FITT factor.

9.After the session, what evidence would you collect to judge whether the training was appropriate for Maia? Give two examples and explain how one could lead to a change in the next session.

10.Identify one strength of your plan and one specific adjustment you might make after observing Maia complete it.