| PARTICIPANT’S DETAILS | |||
| First Name | |||
| Surname | |||
| Phone | |||
| Address | |||
| Course Dates | Course Location | Course Coordinator | |
YOUR QUESTIONS ANSWERED
AssignmentTutorOnline
Q. Where can I find the resources to assist me to complete the workbook?
- The ASCA Level 1 Resource Manual, including copies of the generic Level 1 slides, can be downloaded from the ASCA Website Members Area. This will assist you with some of the Tasks however, Major Tasks require you to submit training programs that you have designed.
Q. Where do I send my completed workbook?
A. Workbooks are to be saved as per the directions following and emailed to [email protected]
Q. How much time do I have to complete and return the workbook?
A. 30 days post-course-attendance.
Q. Can I complete the programming using a spreadsheet on my computer?
A. All tasks are to be typed on a computer and yes, programs can be completed on a spreadsheet. It is vital you take note of the file naming and saving information provided in this information.
Q. What happens after I submit my workbook?
- You will receive an email from the ASCA stating the receipt of your assessment. Please allow approximately 30 days after submission for your workbook to be assessed.
Q. If my workbook is not passed, what happens?
- You will be advised of any tasks you are required to resubmit which must be resubmitted within 30 days.
Q. What happens when my workbook is passed?
- After meeting ALL requirements for Level 1 you will receive a letter of notification from the ASCA, a certificate and your coach card.
Q. What happens if I change my details?
- If your details change, e.g., address, email, etc. you must notify the ASCA immediately to ensure you are contactable.
Q. What do I have to do to maintain my accreditation?
- Your accreditation is required to be updated/ reaccredited every two (2) years. ASCA reaccreditation information is available via the website. The ASCA will also contact you as your reaccreditation date approaches.
Q. When can I start the next level ASCA course?
- The ASCA website provides information regarding the entry pre-requisites for each course which must be met before attending the next Level course.
!!! IMPORTANT INFORMATION !!!
All Tasks and any work in this workbook must be typed.
Handwritten workbooks will not be assessed.
SHORT ANSWER TASKS
To be typed into the table boxes provided.
PROGRAMMING TASKS
Either type the program into the table boxes OR attach typed PDFs of programs you may have already written for athletes.
IF PROVIDING OTHER ATTACHMENTS
Files must be named including your name and the task number e.g.:
surname-forename-level-01-task-number
e.g., smith-john-level-01-task-07
Diagrams and images of drills or exercises are encouraged.
Module 1
There is no assessment for this module.
Module 2 – Training Theory, Planning Training & Periodisation Basics
MAJOR TASK 1
Using the template below complete a training session plan, using a training session of your choice:
| Session Plan | |||
| Type of training session | |||
| Goal of training session | |||
| Training Session Component | Time Allocated | Description of activity | Rationale for activity |
MAJOR TASK 2
Complete a 2-week training plan, (one hard week from a Preparation Period and the other an easier training week during the Competitive Period, i.e., in-season or peaking) using a sport and training activities of your choice.
Name the sport and relevant information (e.g., Track & Field – Sprinter or distance runner).
Describe the level of the athlete (e.g., high school, sub-elite academy, state championship level, national championship level, community level, semi-professional level etc).
Ensure to include all components of strength and conditioning (speed, strength, endurance, flexibility) as well as recovery, and any skill and/or team training requirements.
It is important to include the estimated amount of time taken for each session e.g., 30, 45, 60, 90 mins. Etc.
Use the following codes:
SK/TC = Sports skills &tactical training
SPE = speed
STR = strength
END = endurance
FLEX = flexibility
REC = recovery
| SPORT | |||||||
| LEVEL OF ATHLETE | |||||||
| 2-Week Training Plan | |||||||
| Training activity each day – (Easy week) | |||||||
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | |
| AM | |||||||
| Length of Session | |||||||
| PM | |||||||
| Length of Session | |||||||
| Training activity each day – (Hard week) | |||||||
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | |
| AM | |||||||
| Length of Session | |||||||
| PM | |||||||
| Length of Session |
MAJOR TASK 3
Using the two training weeks from task 2 that you have developed, with a theoretical RPE and time/duration for the length of the session. Show how the total score for each session is attained and then demonstrated how the weekly RPE workload is attained.
There should be a clear distinction between your heavy/hard week and your easy/light workload week.
| 2-Week Training Plan | ||||||
| Training activity each day – (Easy week) | ||||||
| Day | am/pm | Type | RPE | Duration | = Unit Load (RPE x Duration) | Daily Load |
| Sun | am | |||||
| pm | ||||||
| Mon | am | |||||
| pm | ||||||
| Tue | am | |||||
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| Wk. Total |
| 2-Week Training Plan | ||||||
| Training activity each day – (Hard week) | ||||||
| Day | am/pm | Type | RPE | Duration | = Unit Load (RPE x Duration) | Daily Load |
| Sun | ||||||
| Mon | am | |||||
| pm | ||||||
| Tue | am | |||||
| pm | ||||||
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| Wk. Total |
Module 3
There is no assessment for this module.
Module 4 – Special Considerations with Emphasis on Child/Youth Resistance training.
MAJOR TASK 4
Design a movement exercise (e.g., animal movement) and basic bodyweight training program for the following:
- A nine-year old with no previous resistance training experience.
| Order | Exercise | Sets x Reps | Resistance | Rest Period |
- A 12-year-old with 3-years movement and bodyweight resistance training experience.
DO NOT use barbells, dumbbells, kettlebells or resistance machines in this program.
Use more advanced bodyweight exercise progressions to add difficulty and sandbags, medicine ball, resistance bands, suspension devices etc. to add resistance, if applicable.
| Order | Exercise | Sets x Reps | Resistance | Rest Period |
Module 5 – Strength
MAJOR TASK 5
For each of the following 4 exercise groups:
- Select an exercise of your choice that exhibits the given movement trait.
- Briefly describe two common technical faults and the implications that may occur from these faults (e.g., Deadlift – Fault is rounding the lower back. Implication of this = resulting in loss of force transmission, potential for injury to lower back muscles or spine) and how they may be improved by coaching cues (verbal or physical).
| EXERCISE: UPPER BODY PUSH | |
| Name of exercise | |
| Common faults and implication | |
| #1 | |
| #2 | |
| Corrective cues for #1 | |
| Corrective cues for #2 | |
| EXERCISE: UPPER BODY PULL | |
| Name of exercise | |
| Common faults and implication | |
| #1 | |
| #2 | |
| Corrective cues for #1 | |
| Corrective cues for #2 | |
| EXERCISE: LOWER BODY PUSH | |
| Name of exercise | |
| Common faults and implication | |
| #1 | |
| #2 | |
| Corrective cues for #1 | |
| Corrective cues for #2 | |
| EXERCISE: LOWER BODY PULL | |
| Name of exercise | |
| Common faults and implication | |
| #1 | |
| #2 | |
| Corrective cues for #1 | |
| Corrective cues for #2 |
MAJOR TASK 6
Design a basic periodised program (2-3d/wk. for 8 weeks) for a less experienced Stage 3 athlete from the sport of your choice.
Outline should include exercise, sets, reps, speed of lifting (eccentric – ECC, pause – PAU, concentric – CON such 311 or simply ‘controlled’, ‘explosive’, ‘paused’ etc.), rest periods, intensity progression (weight or %1RM or RM range e.g., 10-12RM or RPE) and order of exercise in a manner similar to below).
Use the below template or create your own spreadsheet for each of the 2 or 3 days.
For all the following strength programming tasks (Tasks 6-8)
You may describe the resistance/intensity as either a specific resistance in kgs, an estimated 1RM, in RPE terms or a combination.
All methods are valid, but some coaches prefer to use certain methods and may even vary methods for different exercises (this is also valid).
Example: The four different columns display different methods that may be used to detail your strength programs. You may use any of these methods or combinations.
| Order & Exercise | Week # | ||||
| Squat | Resistance/Intensity | 27.5 kg | 60-65% 1RM (est) | RPE 7-8-9 | 75%-80-85% 1RM RPE 6-8-10 |
| Sets x reps | 2 x 15 | 3 x 10 | 8-6-5 | 5-5-5 | |
| Speed | 411 | Controlled | Explosive | Explosive | |
| Rest Period | 1 | 2 | 3 | 4 | |
| Romanian Deadlift | Weight | 25 kg | 60-65% | RPE 7-8 | 70%-75-80% 1RM 6-7-8 RPE |
| Sets x reps | 2 x 12-15 | 3 x 10-12 | 3 x 8 | 8-6-5 | |
| Speed | 411 | 301 | Controlled, 1-s pause at bottom | Slow down, fast up | |
| Rest period | 1 | 2 | 2.5 | 3 |
NOTE:
If you have programs you have written that meet the demands of the tasks, you are free to use them.
Attach them as a PDF.
Ensure they meet the descriptor listed above (set x reps, resistance/intensity, speed of lifting, rest period etc) and they show progression across the designated time period of the program.
Do not copy programs from the ASCA Level 1 slides, ASCA resources or other coaches’ programs.
These Program writing tasks are to see if you can write an effective program for the athletes at Stage 3 and 4 of adaptation in the sport, not whether you can find and copy other people’s work.
Copying will not be tolerated, and you will be asked to complete the task again or failed.
MAJOR TASK 6
Design a basic periodised program (2-3d/wk. for 8 weeks) for a less experienced Stage 3 athlete from the sport of your choice.
Use the following template or if you have programs you have written that meet the demands of the tasks, you are free to use them.
| Program for Stage 3 Athlete – Day 1 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
| Sets x reps | |||||||||
| Speed | |||||||||
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| Program for Stage 3 Athlete – Day 2 | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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| Program for Stage 3 Athlete – Day 3 | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
| Sets x reps | |||||||||
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MAJOR TASK 7
Design a basic periodised program (3-4 d/wk. for 6-8 weeks) for a more experienced Stage 4 athlete from the sport of your choice for both the General Preparation phase.
Outline should include exercise, sets, reps, speed of lifting, rest periods, intensity progression (weight, %1RM, RPE or RM range e.g., 10-12 RM or combo as described previously) and order of exercise.
Include the sport, the speciality of the athlete if applicable (e.g., track sprinter versus distance runner, rugby prop versus a winger, cricket fast bowler versus a batsman) and level of the athlete.
Use the template below or attach your own program as a PDF (it must comply with the demands of the task).
| General Preparation Program for Stage 4 Athlete – Day 1 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
| Sets x reps | |||||||||
| Speed | |||||||||
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| General Preparation Program for Stage 4 Athlete – Day 2 | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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| General Preparation Program for Stage 4 Athlete – Day 3 | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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| General Preparation Program for Stage 4 Athlete – Day 4 | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
| Sets x reps | |||||||||
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MAJOR TASK 8
Design a basic periodised program (3-4 d/wk. for 5-8 weeks) for a more experienced Stage 4 athlete from the sport of your choice for both the Specific Preparation phase.
Outline should include exercise, sets, reps, speed of lifting, rest periods, intensity progression (weight, %1RM, RPE or RM range e.g., 10-12 RM or combo as described previously) and order of exercise.
Use the template below or attach your own program as a PDF (it must comply with the demands of the task).
Include the sport, the speciality of the athlete if applicable (e.g., track sprinter versus distance runner, rugby prop versus a winger, cricket fast bowler versus a batsman) and level of the athlete.
If using the same athlete as Task 7, ensure that this program details progression.
| Specific Preparation Program for Stage 4 Athlete – Day 1 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
| Sets x reps | |||||||||
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| Specific Preparation Program for Stage 4 Athlete – Day 2 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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| Specific Preparation Program for Stage 4 Athlete – Day 3 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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| Specific Preparation Program for Stage 4 Athlete – Day 4 | |||||||||
| Sport | |||||||||
| Order & Exercise | Wk. 1 | Wk. 2 | Wk. 3 | Wk. 4 | Wk. 5 | Wk. 6 | Wk. 7 | Wk. 8 | |
| Resistance/Intensity | |||||||||
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Module 6 – Speed
MAJOR TASK 9
Design a sample workout for training speed/agility/quickness listing exercise, drills, volume (sets x reps x distance), intensity, rest periods, and order, for an athlete from a team sport of your choice (e.g., any football, netball, basketball, etc. sport).
NB. For some drills or exercises, it may be easier to describe the intensity as a function of time and distance (e.g., 40-m in 5.5 seconds), as a % (e.g., 95% maximum) or other ways (fox and hare drill in a 3-m x 3-m grid, 15 seconds @ >90% maximum effort). Use your discretion.
Use the following template or attach a PDF of your program. You can attach diagrams or images if required.
| Sport | ||||||
| Level | ||||||
| Drill or exercise | Reps | Sets | Distance or Time (both if applicable) | Intensity | Rest between reps | Rest between sets/drills |
MAJOR TASK 10
Design a sample workout for training speed/agility/quickness listing exercises/drills, volume (sets x reps x distances), intensity, rest periods, order for an athlete from an individual athlete sport of your choice (e.g., tennis, surfing, track and field, gymnastics, etc.).
NB For some drills or exercises it may be easier to describe the intensity as a function of time and distance (e.g., 40-m in 5.5 seconds), as a % (e.g., 95% maximum) or other ways (Fox and hare drill in a 3-m x 3-m grid, 15 seconds @>90% maximum effort). Use your discretion.
Use this template or attach a PDF of your program. You can attach diagrams or images if required.
| Sport | ||||||
| Level | ||||||
| Drill or exercise | Reps | Sets | Distance or Time (both if applicable) | Intensity | Rest between reps | Rest between sets/drills |
Module 7 | Energy System Conditioning & Endurance
MAJOR TASK 11
Design a sample workout for aerobic energy system conditioning listing exercise/drills, volume (sets x reps x distances), intensity, rest periods, for an athlete from a sport of your choice.
Use this template or create one like it in a spreadsheet. For Speed/Intensity, prescribe as a function of %MAS or HR zone (e.g., 140-155 bpm) If MAS is not measurable or as RPE.
Use this template or attach a PDF of your program. You can attach diagrams or images if required.
| Sport | ||||||
| Level | ||||||
| Drill or exercise | Distance/Time | Reps | Sets | Speed/ Intensity | Rest between reps | Rest between sets/ drills |
MAJOR TASK 12
how a periodised training progression PLAN for that athlete across a 4-week period with 3 training sessions per week for the Preparation Period.
You can describe the objective of the session (e.g., aerobic, mixed, anaerobic), the ‘type of drill’ (e.g., continuous, fartlek, long intervals, short intervals, rectangles 100%:70%, Eurofit 120% or 110%, tabata, small sided games, etc.) and you need to prescribe what mode the exercise is – e.g., running, rowing, cycling, swimming, paddling, punching etc. as well as the distance/time, sets, reps, rest between reps, rest between sets/drills and so on.
This must show three different training sessions with a progression in overload across 4-weeks. At least one session MUST be Interval training (it can be 2 or even all three if desired). Ensure that the times (sets x reps + rest periods etc) add up and the sessions are realistic.
Use this template or attach a PDF of your programs. You can attach diagrams or images if required. You can have multiple drills on each day if desired.
| Sport | |||||
| Level | |||||
| DAY 1 | |||||
| Drill | Week 1 | Week 2 | Week 3 | Week 4 | |
| Distance/Time | |||||
| Reps | |||||
| Sets | |||||
| Speed/Intensity | |||||
| Rest between reps | |||||
| Distance/Time | |||||
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| Rest between reps |
| DAY 2 | |||||
| Drill | Week 1 | Week 2 | Week 3 | Week 4 | |
| Distance/Time | |||||
| Reps | |||||
| Sets | |||||
| Speed/Intensity | |||||
| Rest between reps | |||||
| Distance/Time | |||||
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| Rest between reps |
| DAY 3 | |||||
| Drill | Week 1 | Week 2 | Week 3 | Week 4 | |
| Distance/Time | |||||
| Reps | |||||
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| Speed/Intensity | |||||
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| Distance/Time | |||||
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| Distance/Time | |||||
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| Speed/Intensity | |||||
| Rest between reps |
Module 8 – Mobility, Flexibility and Movement Exercise
MAJOR TASK 13
Design a warm-up/movement preparation unit of 10-minutes duration before a skill or tactical training session for an athlete from a sport of your choice.
Use this template or attach a PDF of your programs.
You can attach diagrams or images if required.
| Sport | ||||
| Level | ||||
| Drill or exercise | Sets | Reps | Duration | Rest between sets or drills |
MAJOR TASK 14
Design a standalone flexibility unit of 10-15 minutes duration for an athlete from a sport of your choice.
Use this template or attach a PDF of your programs.
You can attach diagrams or images if required.
| Sport | ||||
| Level | ||||
| Drill or exercise | Sets | Reps | Duration | Rest between sets or drills |
Module 9
There is no assessment for this module.
Module 10
There is no assessment for this module.
