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Personalized Performance Training Introduction

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Personalized Performance Training Introduction

Read the athlete profiles and use the training principles in each task. For reflection questions, answers shown are examples; your own answer may differ. Do not share private health information. If you have an injury or health concern, seek advice from a qualified health professional before changing your training.

What makes a programme personal?

A training plan should respond to the person, not just the sport. Consider current capacity, goals, experience, access to equipment, schedule, preferences, and any relevant health or injury considerations.

1.Which statement best describes personalised performance training?

Everyone follows the same exercises, loads and schedule.
Training is adjusted to an individual’s needs, goals and starting point.
Only elite athletes need a planned training programme.
A programme should change randomly each session.

2.Select the THREE reasons assessment can help an athlete plan training.

It helps identify a useful starting point.
It guarantees that injury will never occur.
It can reveal strengths and areas to develop.
It helps check whether a programme is producing change.
It means every athlete should train in the same way.

3.Match each assessment with the fitness component or quality it mainly assesses.

20 m shuttle run (beep test)
Sit-and-reach test
Repeated push-up test
Observed change-of-direction drill

Upper-body muscular endurance
Cardiorespiratory fitness
Flexibility
Movement technique and agility

Read the profiles

Xavier plays community netball and wants to improve her ability to repeat efforts late in a match. She has training on Tuesday and Thursday evenings and plays on Saturday. She is new to structured strength training. Kirra cycles for recreation and wants to complete a longer weekend ride comfortably. He already cycles three times a week and has limited time on weekdays. Both have been cleared for normal physical activity and can choose suitable exercise options.

4.Xavier and Kirra both want to improve fitness. Give TWO reasons their training plans should not simply be identical.

5.Xavier has a match on Saturday. Which option is the most appropriate way to fit in a new strength session?

Schedule a demanding full-body session immediately before the match.
Begin with a manageable session earlier in the week, learn sound technique and allow recovery before the match.
Do maximal lifts every day to speed up adaptation.
Replace every netball session with strength training.

6.Explain the principle of specificity using Kirra’s goal of completing a longer ride comfortably.

7.A student increases every workout’s duration, intensity and frequency in the same week, then feels unusually exhausted. Name a safer training principle that could guide progression and describe how to apply it.

Build and review a plan

FITT helps describe a training session: Frequency (how often), Intensity (how hard), Time (how long) and Type (what activity). A useful goal is specific, measurable, achievable, relevant and time-bound (SMART).

8.Write a SMART goal for Xavier that supports her aim of repeating efforts late in a netball match. Include a measure and a review timeframe. (Your goal may be different from the example answer.)

9.For Kirra, propose one weekly cycling session using all four FITT elements. Keep it realistic alongside his existing three rides, and explain how you would progress it gradually.

10.True or false: A useful training assessment is only valuable at the beginning of a programme; repeating it later cannot help evaluate progress.

TrueFalse

11.Name TWO things an athlete could monitor during a programme to help decide whether it is working and sustainable.