Advanced Methods of Strength & Conditioning Assignment 04

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The purpose of this assignment is to design and defend the contents of an exercise training program that is aligned with your exercise test results from: Upper and Lower Body Power.

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• Part I (Background):
  
  • Use the data found here: Advanced.Assessments.4.12.2022.xlsx Download Advanced.Assessments.4.12.2022.xlsx to produce the following:
    • Group Mean and Standard Deviation for YOUR sex group (e.g., Male if you are male, female if you are female). 
    • Z-Scores for Upper and Lower Body Power Assessments, and a basic bar graph that is easy to read with appropriate axis labels (e.g., test, and ‘Z-Score’).
    • Effect Size-Based goals that are appropriate for your training status (use the slides from Testing & Needs Analysis Part III). 
  • Once complete, provide a basic interpretation, and big picture suggestions for acting on this knowledge.
    • Which of these qualities do you need to address more urgently?
    • What are important FEATURES of power training (e.g., what needs to happen for it to be effective?)
    • What exercises are practical for you to include that would be safe (given your training status/experience) and effective?

• Part II (Intervention): Provide an exercise training program that will help you meet the outcome highlighted in Part I. You should include some quantitative measure of intensity and demonstrate that the majority of the program is designed to target your primary goal. This plan is allowed to include any form of exercise training, but must include a warm-up for each day, and for each exercise or activity: exercise names, sets and reps, some characterization of exercise intensity, and rest period durations. It should be organized in a manner that enables anyone to pick it up, and follow along. FOR THIS ASSIGNMENT, EXERCISE FREQUENCY SHOULD BE BASED ON TRAINING STATUS AND OBJECTIVES (SEE CHAPTERS 17 and 20 FOR MORE). 

• Part III (Defense): Provide about 1/2 – 2/3 page defense for how this program will help you achieve the objective you outlined in Part I. Remember, you are encouraged to work backward from the outcome (test performance), to the necessary adaptations (physiological changes), and to the means (exercise variables) that will trigger those adaptations. You should include a reference to your textbook at minimum, and may use additional external sources (e.g., research cited in the slides, or found on your own) as long as you use proper embedded or numerical citations (see ‘Introduction’ slides).