- Term paper about endurance training planning for a person with no endurance training experience
- The person can be fictional or real, but:
- no current endurance training
- no previous sport with a strong endurance component
Part 1: Diagnosis
1.1 General & biometric data (everything in tables)
Include:
- age
- gender
- height
- weight
- occupation
- training motivation
- current physical activity
- previous physical activity
- performance level
- available training time
Additionally:
- measure resting heart rate + compare with normal values
- measure blood pressure + compare with normal values
- health status:
- orthopedic problems
- diseases
- medications
- limitations
1.2 Performance diagnostics / bicycle ergometer test
- Choose one graded bicycle ergometer test
- Explain why this test is suitable
- Perform the test
- Present the full test protocol in a table:
- watt levels
- heart rate
- duration
- workload, etc.
- Compare the result with standard values
1.3 Health & performance status
Briefly evaluate:
- How physically resilient is the person?
- Is the person trainable?
- Are there any limitations?
Part 2: Goals / Prognosis
Create 3 training goals:
- different areas (e.g. pulse, weight, endurance)
- goals must be SMART:
- content
- amount
- timeframe
Example:
- Reduce resting heart rate from 78 to 72 within 8 weeks
Additionally:
- justify each goal
- connect goals to motivation & health condition
Part 3: Training Plan
3.1 Mesocycle overview (minimum 8 weeks)
Create a table including:
- duration
- training goal
- weekly training volume
- training methods
- intensity (%HRmax or %HR reserve)
- training frequency
- session duration
- equipment / movement forms
3.2 Detailed mesocycle plan
For every training session include:
- training day
- training goal
- training method
- intensity
- exact heart rate range
- duration
- exercise type/equipment
Important:
- use at least 2 endurance training methods
- include progression
- interval training must specify:
- interval duration
- breaks
- number of intervals
3.3 Justification of the mesocycle
Explain:
- why these training zones?
- why these methods?
- why this training volume?
- why this progression?
- why these exercises/equipment?
Important:
- use scientific sources
- do not just repeat the tables
Part 4: Literature research
Topic:
- Effects of endurance training in coronary heart disease (CHD)
Find 2 scientific primary studies and present them in tables:
- author
- year
- research question
- participants
- study design
- results
- conclusion
Important:
- only primary studies
- no reviews or meta-analyses
- full citations required
General important points
- use the official ILIAS template
- maximum 15 pages
- no appendix
- write academically
- use correct citations
- use tables
- include references in text + bibliography
