ISSA Strength and Conditioning Certification Exam

Strength and Conditioning Certification Exam
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Strength and Conditioning Certification Exam
My name is (…..) and I work for the Soyinka Fitness Hub. In this institution, we offer personalized training sessions for specific athletes, especially sprinters. The objective is to provide tailored training programs to meet the athlete’s physical needs required to excel in the sporting activity. For this particular project, I am training a seasoned sprinter, Santos Ortega, a 23-year-old athlete who has the potential to beat world records. Ortega successfully passed the phase 1 stabilization endurance training meant for beginners and is currently in the phase 2 strength endurance training, where he will be under my guidance. Often, this phase is a form of hybrid exercise where significant amounts of volume are used. The objective is to increase Ortega’s stability, endurance, hypertrophy, and strength because they form the basis of strength and conditioning. Notably, this phase is a substantial leap from the first phase because it will increase Ortega's workouts' intensity. Here, his sets increase to 2-4 while repetitions remain high. When the supersets are blended with reduced periods of rest, the exercises will considerably raise the challenge that will lead to massive improvements in strength and endurance.
The exercises are categorized into segments, including warm-up, core, resistance, and cool-down exercises. The goal was to take Ortega through a one-month training period where we are motivated to improve his mobility, power, strength, speed, agility, and performance. Again, the primary goal is to reduce Ortega’s athletic injuries. Being a sprinter, back and shoulder injuries are common, and the exercises needed to strengthen these parts enable them to avoid injuries. Notably, strength and endurance training is an underused format of conditioning that, if fully implemented, can help an athlete like Ortega achieve multiple goals simultaneously. Athletes who aim to increase their heart rates and improve their endurance can successfully undergo this program. As an experienced sprinter, Ortega has stayed at home due to the decreased sporting activities because of the global pandemic. In this training program, he has categorically stated that he wants to lose weight and regain fitness in anticipation of getting back to the track. This routine workout entails active warm-up sessions made of foam rolling, stretching, and core activation world needed in the strength endurance workouts. By integrating strength and stability-based exercises, this exercise targets the prime movers then resorts to stabilization. Notably, this workout method is made of similar motion supersets and is combined with strength and stability workouts. Usually, it differs from the conventional strength superset variations upon which the exerciser combines two different exercise movements.
For Ortega to begin his exercises, the warm-up sessions were crucial ingredients for more rigorous exercises. The first warm-up exercise involved cardiorespiratory exercise that was achieved through moderate cycling. One set for a period of ten minutes was enough for Ortega. The warm-up exercises involved active stretch that thoroughly engaged his hip flexors, calves, and lats. Notably, stretching fosters flexibility that enables the athlete to engage in subsequent activities without experiencing pain. In addition, stretching is one way of burning calories necessary for the required weight loss (Penney, 2016). Also, stretching helps enhance muscles' strength, increase fitness, and improve recovery after an intense workout session. Apart from stretching, the warm-up exercise included the self-myofascial release (SMR), also referred to as foam rolling. Often, this technique helps relieve soreness, muscle tightness, inflammation, and back pains.
Notably, the core as well balance and plyometric workouts entailed participation in squat jumps that were repetitive, each of two sets coupled with ten reps. Ortega was compelled to engage in a medium-degree tempo. I also took Ortega in ball crunch exercises of two sets in ten reps of medium tempo. All these are performed with rest of thirty seconds between each reps. The final category saw Ortega participate in cable rotation exercises that are similar to the previous two as they were of two sets and ten reps. However, this was of slow tempo with a 20-second rest. The squat jumps come with multiple advantages to the athlete. First, they help build both the body and leg muscles. Second, squat jumps help with burning fats and facilitate the gaining of muscles. Again, squat jumps enhance the athlete's mobility, and balance and the legs are crucial in enhancing mobility (Ameya, 2019). Besides, they facilitate motor balance and enhance brain-muscle combination. Over and above, these exercises will help prevent unnecessary injuries for Ortega.
Notably, the ball crunch activity is a core exercise performed with the aim of improving the strength of abs, including its endurance. By focusing on its endurance and strength, these exercises improve the state of athletes. Likewise, cable rotation fosters several muscles' coordination, including the oblique muscle, and guarantees an adequate loss of weight.
Meanwhile, there were resistance exercises that targeted the chest, legs, shoulders, and back. These exercises are essential for Ortega. For the chest, I settled for a barbell bench press, dumbbell lateral for shoulders, and dumbbell squats for the legs, including TRX rows for strengthening the back. Undoubtedly, the barbell bench press is a form of resistance workout with multiple advantages to anyone participating in such an exercise (Ameya, 2019). A barbell bench press exercise improves the client’s push strength. This will significantly ensure push exercises are easily performed. This exercise also builds muscle mass which to a greater extent helps reduce fat and helps with weight loss. As a shoulder exercise, the dumbbell lateral raise also comes with significant benefits to the client. First, this exercise ensures huger and wider slabs of muscles in the body frame. Second, it embodies a form of resistance work out that guarantees the hypertrophy of muscles. Third, the dumbbell lateral raise helps with significant control of the full range of motion, a method that allows athletes reduce instances of injuries besides ensuring proper movement. This workout also helps with leaning the muscle to help the Ortega achieve the ultimate objective of losing weight and reaching their overall fitness.
For the exercises involving legs, Ortega participated in a dumbbell squat needed for bigger legs, general body balance as well as proportion. Often, it is important to strengthen and increase the lower limbs to match their upper body. Additionally, these exercises enhance stability that is crucial for Ortega. Additionally, Ortega participated in the TRX row, an exercise tailored to develop the upper back. These exercises are important for athletes like Ortega. A strong back is an added advantage for the athletes and anyone involved in such exercise (Davis, 2016). Apart from working on the lats as well as other back muscles, this exercise enhances strength in a client’s hand grips, including shoulders. When an athlete like Ortega participates in such activities, they thoroughly work on their muscles and helps them improve on their weights which is the objective of many clients.
As a sprinter, my client Ortega also had to engage in agility training. The objective of agility training is to help improve explosive power, speed, and coordination that are vital for athletes. Notably, every athlete will benefit from agility training exercises. The training we recommended for Ortega was the lateral plyometric jumps and lateral running, side by side drills. The aim of the lateral plyometric jump is to create explosive power, coordination, and balance by using the natural body weight (Hindy, 2018). Usually, it is an advanced training exercise that is important for multiple athletic positions in need of lateral coordination and power. The lateral running, side by side drills, helps strengthen both knee and ankle stability. To achieve a proper form, it is important to maintain a low center of gravity and step side by side in quick succession. These exercises are important for Ortega as an athlete.
Client’s name:Santos ortega FORMTEXT      Date: FORMTEXT     
Goal: strength and stabilityPhase: 2
WARM-UP


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