Screening, Monitoring, Evaluation and Reporting

Screening, Evaluating, Monitoring and Evaluation:

The exercises which will be tested on are the plank, the squat, bench press, dead lift and side-bridge as these are the main strength exercises within the case study and relate to the athletes key weaknesses. Other relevant tests will be the sit and reach test to monitor flexibility which was also a key weakness of the athlete. Technique will also be monitored throughout the programme to ensure the athlete is correctly completing the exercises and   improving experience of using free weights and resistant machines. The athlete will be evaluated using the multiple-RM testing option which requires the athlete to complete 12 repetitions with good technique and without failure. 67% of the load achieved will be the initial load. For progression to occur the method and 2 for 2 rule stated in Beachle & Earle (2000) will be followed which states once the athlete can achieve 2 more repetitions of the required load for 2 consecutive weeks then the load will be increased. The screening tests after the initial consultation will be after the first 3 months, before the half marathon and the main competition.

Progress Report:

It is currently 3 months after the initiation of the strength programme, so far the major changes seen are an increase in overall strength based on the atheletes improved performance on the basic strength tests and due to the current increase in weight lifted compared to that lifted at the start of the program. There is an increased range of motion within the squat pattern due to the help of heel raisers and calf stretching. The range of motion in the calf and hamstring muscles has improved resulting in improved overall running mechanics. The bilateral gluteus medius and core stability weaknesses have also strengthened due to the side bridge exercise and prone plank. These adaptations have occurred partly due to increased neural facilitation from increased central nervous system and motor unit activation (McArdle, Katch & Katch, 1996). The progression of the programme should lead to higher numbers of muscle fibre recruitment which will lead to improvements in overall strength (Kraemer & Ratamess, 2004). Other adaptations that will be seen are an increase in fuel stores and increase aerobic metabolic rate which would have aided the current and will continue to aid in improvements in overall running efficiency (Mcardle, Katch & Katch, 1996). Due to the physiological adaptations and the increase in strength, increases should be seen in time till exhaustion during running (Campos et al., 2002).