Reflecting on my COF’s and my goals

My fitness goal for this year is to have improved flexibility. The main reason that I want to particularly improve my flexibility is so I can dance better and achieve certain moves that I haven’t been able to perfect in the past. I’ve always struggled with flexibility in my dance classes and have found it really hard to keep up in the past, so I’m hoping that this will change that. I will know if I achieved this goal when I try and do the moves that I’ve been struggling with, and I will know if I’ve achieved this if I see any improvement and progress.

My current level of fitness isn’t as good as I’d want it to be, I’m struggling with my overall flexibility. For example, today I undertook a coordination test led by some other students. The goal of the exercise was to throw a ball against a wall and see how many times you were able to successfully catch it. I initially thought I’d do quite well with it, but in-fact I surprised myself, not in a good way. I was only able to successfully achieve 7 catches in 30 seconds. The previous student to do it achieved 26 successful catches.

Why is fitness testing important before starting a training programme?

Fitness testing is almost an essential aspect to cover before starting a training programme. It’s a good way to record and measure where a person is it, identify their strengths and weaknesses and find results that you can work towards in a training programme.

For example, in the CareVets Toyota TR86 Championship Scholarship programme, they fitness tested all of their participants before choosing their Scholarship driver for the 2016/17 season. The fitness test consisted of elements such as running around the 2.7km Hampton Downs race track to a variety of skill tests such as press ups and burpees. The main aspect was the driving where they were coached by professional race car driver Greg Murphy. The tests identified key strengths and weaknesses from each participant and gave the judges a guide to work from.

Today (14/03/2017) we conducted fitness testing for key areas that we wanted to focus on, mine being flexibility. Working on my flexibility will benefit me and my dancing and overall, the ability to stretch further and be able to do more moves. The benefit of fitness testing my flexibility before jumping straight into a specified training programme is it would prevent me from sustaining an injury from hurting myself.

How & why is technique important for resistance training?

1. Identify a fitness need/goal (what COF) that might be met through resistance training (i.e. what COF/s can be improved through this MOT).

Resistance training could improve your muscular endurance and overall muscular strength.
2. Explain why and how technique is relevant to/important for effective weights/resistance training, i.e. to meet a fitness need. Use the 3 exercises (deadlift, back squat, bench press) as examples.

Technique is important when it comes to effective weights/resistance training as it’s an element of safety and is used as a guideline for people to use. By using technique, it is a way to try and eliminate the possibility of injuries being sustained during physical exercise.
3. Insert photos front & side views of each exercise to support your examples.|


Back Squat:


Q. How might you apply Progressive Overload when using Resistance Training?
Q. How might you this method of training in a programme? What Frequency & Intensity is appropriate?