CEE 525 PHYSICAL FITNESS &

CONDITIONING
Class Activity: Group 5
QUESTION:
The class is divided into groups. For this
activity you will required to develop an 8
week training program. You will select a
population and create a program following
the outline given.
PROGRAM: LONG JUMP FOR PRIMARY SCHOOL
1. Introduction:
a. Why are you writing this program?
- Athletes achievement on long jump Inter
Schools Sport decrease. (Rank 1-3/10)

b. Population
- Primary 4 6

2. PURPOSE
a. Overall Purpose
- To prepare Long Jump athletes for their
event.
- Main Goal: Gold Medal

b. Population
- 6 athletes ( 3 boys and 3 girls)
3. MOVEMENT ANALYSIS
a. What movements are associated with your
population?
- Population chosen from Schools Sport
Competition Result.


4. PHYSIOLOGICAL ANALYSIS
a. Energy requirements of population:
- Anaerobic electric

b. Specific positions of population:
- Individual event
5. NUTRITION FACTORS
a. Caloric demands:
- Protein
- Carbohydrates
- Fiber

b. Nutrient Timing:
- Breakfast : Low sugar cereals , toast or chopped fruit
- Lunch : Carbohydrate rich food bread/rice/pasta
: Protein rich food

c. Special needs:
- Depends on what their parents feed them. However, suggestion & information on
what to eat will be produced.
6. INJURY ANALYSIS
a. Major & minor injuries associated with the
population:
Major:
- Ankle injury during landing/take off.
- Hamstring pull.
- Knee Injury
- Sprained

Minor:
- Scratch because of sand

7. SPECIAL CONCERNS
Special needs (hypertension, diabetes,
orthopedic etc.):
- None
8. TRAINING STATUS
a. Training level of the population;
i. Years of trained:
They have been training for 2 years but not in
continuous term.
ii. Level of population:
Primary school (10-12 years)
9. PHYSICAL TESTING & EVALUATION
Aspects will be evaluated:
- Speed
- Strength
- Flexibility
- Coordination
- Endurance
10. PRIMARY RESISTANCE TRAINING GOAL
Goal of strength training program?
- To built speed, strength and
coordination@technique.
11. TEST SELECTION & ADMINISTRATION
a. T-Test : Flexibility
b. Standing Long Jump : Elastic leg strength
c. 50 meter run : Speed
d. Coordination : hand-foot/eye-
foot/eye-hand
12. PROGRAM DESIGN
a.
i. Specificity : Long Jump
ii. Overload : To jump a further distance
them their set goal. (3.5 5
meter)
iii. Progression : Extend
Plymetric
b. Warm-up and stretching:
Warm-up:
- General warm-up (5-10 minutes): Jogging,
Skipping
- Specific warm-up ( 8-12 minutes) :
Movements similar to the movements of
Long Jump.
Stretching:
- Static: eg. Side quadriceps stretch
- Ballistic: eg.
- Dynamic: eg. Walking Knee Lift


c. Agility:
Fartlek Training ( unstructed changes in
intensity, duration, volume and density)


d. Plyometrics:
Lower body plyometrics: Jump in place,
standing jumps, multiple hops and jumps,
bounds, box drills & depth jumps.


14. CONCLUSION
a. Increase their strength, speed and distance
in long jump event.
b. It is arrange in proper order by taking care of
athletes nutrition and training program.
c. Athletes/individuals are different therefore
we have to take into consideration their
training phase and ability and do not give
them stress especially when their
competition is on. Motivation is needed as
well.