Exercise Activity Program for a 12-year-old Female Soccer Player
Choose three clients from the “Sample Clients” list below.
Design a 10-week exercise/physical activity program for each of your three clients. (An individual program for each client -- three total case study submissions.)
Be very specific as you design the exercise/activity programs. List the type of exercise, duration, sets, reps, rest intervals, and so on.
Include:
Discussion of any fitness tests or methods of evaluation used to assess client.
Rationale for your recommendations regarding specific conditions presented by your client. (Be sure to reference course concepts when discussing rationale.)
A detailed 10-week training program including specific sets, repetitions, exercises. Incorporate an integrated approach. (Use charts to illustrate the training program.) Nutritional strategies with a rationale for your choices.
A coach, parent, or athlete should be able to take your program and put it into practice without having to contact you to clarify what you meant, or to explain some part of your program.
Important: Include an explanation for WHY you listed what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises are appropriate for the age, developmental level, and goals of the client. For example: if you are developing a program for toddlers, explain how your program addresses immature temperature regulation, development of muscle and motor skills, cultivating a love for fitness, etc. Tying your program to course concepts is a critical component of your case study.
Sample Clients (choose three)
Thirteen-year old boy who weighs 174 pounds at 5’0” who loves to play baseball.
Twelve-year old female soccer player of normal height and weight.
Eleventh grade high school football player (running back) who feels he is underdeveloped (142 pounds, 5’8” with “skinny” legs).
Tenth grade male sprinter (specialist in 100-yard dash).
Sixth-grade, female figure skater.
Thirteen-year old male or female tennis player.
Fifteen-year old female wishing to train for shot put (track and field).
Movement program for pre-school child.
High school male or female cross-country runner.
Thirteen-year old male or female swimmer who wants to swim longer distance races.
Fitness games for 3rd graders.
Ten-year old male or female alpine ski racer.
A 10-week exercise activity program for a 12-year-old female soccer player of normal weight.
WEEK 1-3
DAY
TYPE OF WORKOUT
EXERCISES
SETS
REPS
3 days a week and 4 days of complete rest
Monday
Getting into shape and developing speed and swiftness
Squats
Pull-ups
bench-press
leg extensions
3
2
3
3
12
10
10
10
Wednesday
Developing speed and swiftness
Sprinting to lateral shuffle
Sprint to backpedal
Standing long jump.
Running on the spot
3
3
1
3
30meters
30meters
5
10
Friday
Developing speed and swiftness
Overhead throw
Twist and throw
Chest pass
Leg raises
Crunches
Half-field game
3
3
3
3
1
30seconds
30minutes
WEEK4-6
5 days a week
2days of rest.
Monday
Building strength and conditioning one’s metabolism
Back squats
Lunges
Push-ups
3
3
3
15
15
15
Tuesday
Building strength and conditioning one’s metabolism
Sprinting to lateral shuffle
Sprint to backpedal
Standing long jump.
Running on the spot
3
3
3
3
15
15
15
15
Wednesday
Developing speed and agility
Overhead throw
Twist and throw
Chest pass
Leg raises
Crunches
Half-field game
3
3
3
3
3
30 seconds each
Thursday
Developing speed and agility
Sprinting to lateral shuffle
Sprint to backpedal
Standing long jump.
Running on the spot
3
3
1
1
30meters for 15 mins
30 meters for 15 mins
5 for 15 mins
5 for 15mins
Friday
Building strength and conditioning one’s metabolism
Walking on toes
Walking on heels
Wheelbarrows
Pull-ups
Push-ups
3
3
3
3
3
30 seconds each
WEEKS 7-10
5days two days of complete rest.
Monday
Improve general fitness
Running up the stairs.
Chest jumps
Shuttle runs
3
3
3
3 minutes each
3 minutes
3minutes
Tuesday
Maintain speed and agility
Lateral sprints
Backpedal sprints
Long jumps
3
3
1
30 meters
30meters
5
Wednesday
Maintaining overall fitness
Squats
Back raises
3
3
6
15-20
Thursday
Exercises to improve flexibility through broad routines.
High knees
Butt kicks
Quick shuffles
Pulling knee to the chest
Pulling foot to the back
3
3
3
3
3
15
15
15
15
15
Friday
Speed drills
Lunges
Back raises
Squats
Half-field games
3
3
3
1
15
15
15
20-30 minutes
To ensure the twelve-year-old female soccer player was fit, she underwent an inclusive assessment of her endurance, strength, balance, and motor coordination. The assessments included jumping a distance, broad jumps, climbing a wall, 20 meters run, and throwing a toy ball while on one foot. The above exercises are recommended as they help her become an excellent soccer player by building stamina, improving their speed, and building their strengths without putting unnecessary strain on her body. It is also favorable for a 12-year-old to engage in advanced exercises made possible by the changing body. To meet her 2,400-3000 calorie needs, she should consume more fruits, vegetables, cereals, whole–grain bread, low-fat dairy, and lean fats to keep her glycogen levels up at all times and her body revitalized by the different vitamins (Fjørtoft, Pedersen, Sigmundsson & Vereijken, 2011, pp. 1088-92). Also, plenty of water for hydration.
A 10-week exercise activity program for a 13-year old ...