BCLN PHE 08/09 - 2021

Name: Kylie Qiu

Date: April 9 th, 2021

Physical and Health Education –Assignment 2.2 – Training Principles

Assessment: Marks assigned for each question for a total of 12 marks.

1. Speci icity: What sports are you involved in? What are your itness goals? What
are some SPECIFIC skills or goals that you have? You will include training in your
plan speci ically for what you write here.
My goals are to decrease some of my body fat , and build some lean muscles. In
order to loss fat we will do a combination of aerobic and anaerobic exercises every
other days. For example we can have aerobic exercises on Monday, Wednesday and
Friday. If you want to lose fat better, you can do anaerobic exercises irst then do
aerobic exercises. In order to burn your fat your aerobic exercise should last at least
30 minutes or more. I will also do some weights trainings to build some muscles, on
the every other days, for example Tuesday and Thursday. For either building muscle
or losing fat, for each day we are willing to spend between 60-90 minutes of
workout time depending for the workout of the day. One week, 7 days you can have 2
days for rest.
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2. Overload: What speci ic skills or areas of itness/strength do you most want or

need to improve? Give two examples and explain how you could use overload to
improve each one.

a) I want to hold a plank for a long time , I can overload it by holding an extra 5
seconds every next time I do it. throughout times many a little makes a mickle.

b) I want to do push ups in the regular version, it’s the same idea with plank, do the
easy version irst and more and more through times, and also do some weight
training to build up my arm strength. Over time I can overload to improve on my
push-up skills.
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3. Training Plan: 4 marks (1 = Not Yet Meeting 2 = Minimally Meeting 3 = Fully Meeting 4 =
Exceeding
Create a training plan that you could follow for a week that:
• considers your responses to #1 and #2
• demonstrates you can apply the FITT principle
• has some physical literacy inclusions (sport or activity speci ic skill
development)

Mr. Mak/Mr. Lee

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 BCLN PHE 08/09 - 2021

• follows the example from the lesson (Monday: Dragon boat practice (10 minute
jog - cardio, 5 minute stretch - lexibility, boating -muscular endurance/cardio, 10 min
cool down stretch - lexibility)
Monday: (aerobic and anaerobic exercises)

1) warm up

2) Squads 20 for 3 sets

3) Plank 30sec ~ 1 min for 3 sets

4) HIIT 30 minutes

5) Stretching 15 minutes

Tuesday: ( weights training )

1) warm up

2) Weight training 30 minutes

3) Dancing 40 minutes

4) Stretching 15 minutes

Wednesday:(aerobic and anaerobic exercises)

1) warm up

2) Sit ups 30 for 3 sets

3) Leg workouts 20 minutes

4) Jumping rope 40 minutes

5) Stretching 15 minutes

Thursday:( weights training )

1) Warm up

2) Weight training 30 minutes

3) Dancing 45 minutes

4) Stretching 15 minutes

Friday: (aerobic and anaerobic exercises)

1) Warm up
2) Push up 15 for 3 set

Mr. Mak/Mr. Lee

 BCLN PHE 08/09 - 2021

3) Abs workout 15 minutes

4) resistance bands 15 minutes

5) Running 35 minutes

6) Stretching 15 minutes

Saturday: (REST DAY)

Sunday: (REST DAY)

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4. Assess your plan. Did you apply the FITT principle to each of your training
sessions?. (0.5 marks for each day that has correctly applied the FITT principle)

Mr. Mak/Mr. Lee

 BCLN PHE 08/09 - 2021

0.5 0.5 0.5 0.5

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Mr. Mak/Mr. Lee