1

Portfolio
Focus Awards Level 4 Certificate in Strength and Conditioning (RQF)
603/2769/8

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Contents
Assessment Plan................................................................................................................................3
Worksheet 1......................................................................................................................................4
Assessment confirmation..................................................................................................................8
Worksheet 2......................................................................................................................................9 2
Assessment confirmation................................................................................................................15
Worksheet 3....................................................................................................................................16
Assignment Brief..............................................................................................................................17
Get Active Questionnaire.................................................................................................................18
Strength and conditioning Programme...........................................................................................21
Observed Summative Assessment...................................................................................................27

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Assessment Plan

Assessor name: Date:

Learner name:

Date and Unit/s and/or What is to be assessed? Assessment Date

timings of learning Describe the activity or Method assessment
planned outcome/s to be process you will observe or (Please see completed
assessment assessed the product to be key below) 3
produced.
09.02.2024 Unit 1 Worksheet 1 WQ 11.02.2024

11.02.2024 Unit 2 Worksheet 2 WQ 17.02.2024

17.02.2024 Unit 3 Worksheet 3 WQ

Assignment Brief A
I confirm that the assessment process, the activity and evidence to be generated has been fully
explained to me:
Learner signature: Catalin Stoenete Date: 09.02.2024

Assessor signature: Date:

OQ - Oral Questioning, O – Observation, WT - Witness Testimony, S - Simulation, PD - Professional

Discussion, WQ - Written Questions, A - Assignment/Project, WP - Work Project, CS - Case Study,
RA – Reflective Account, RPL – Recognition of prior learning

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Biomechanical, physiological and psychosocial factors affecting sports
Unit:
performance
Unit No: T/616/7825
Assessment: Worksheet 1

1 Define sports performance

Sports performance is the ability of an athlete to perform their chosen sport and the method in
which their participation is measured. It can be made up of a mixtures or components such as 4
biomechanical function and training techniques. Sports performance constantly need to be
assessed, this is so that we know where we are, at any given stage. This is why we can adapt,
modify or progress the training plan after analysing what went well and what hasn’t worked as
planned.

2 Outline the difference between kinetics and kinematic

Kinetics – the study that involves the understanding of forces that cause motion
Kinematics – The study which helps to describe movement and motion, including terms such as
acceleration, velocity and position.

Kinematics involves mechanisms of motion including velocity and displacement of the joints as
well as different parts of the body while kinetics involves the action of the forces that reduce the
motion.

3 Explain the kinetic and kinematic properties of movement in relation to sports

performance
Measuring kinematics can help us evaluate performance, this can include recording race times
and splits so we can compare individuals and also track progression in their sport performance.
Measuring kinetics can helps us identify the force being produced to allow the movement. By
measuring kinetics coaches have accurate information to work with so they can prescribe the
right exercises for progression in sport performance.
Biomechanics is one of the fundamental disciplines in the analysis of sport performance, having
major aims in: reducing injuries and improving sport performance.

4 Define functional anatomy

Functional anatomy defines as an overlooked real-life function of most muscles is to lengthen
effectively in order to slow down parts of our body as they move. It is essentially the study of the
human body and how it functions.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 5 Explain functional anatomy in relation to sports performance
Functional anatomy helps in sport performance by helping individuals to understand the
structures and the functions of the different body parts of the human body. Having knowledge
of body structure will help individuals/athletes to understand the strengths as well as the
weaknesses of the body. Functional anatomy looks at the complete function of muscle, not just
when it shortens on contraction but also when it lengthens eccentrically to control a movement.
5
It will also help to prevent injury and allow restoration of function or improve function in
muscles which may be inactive, over active or tight which will help tailor exercises based on the
sport or desired outcome. It can also help with rehab after injury.

6 Describe functional movement screening

Functional movement screening involves you to carry out a series of movements in order to
assess mobility and functional ability to carry out certain movements, with no current pain
complaint or musculoskeletal injury. Functional movement screening is not intended to diagnose
orthopaedic problems, but to demonstrate opportunities for improved movements in
individuals. The screening is designed to place individuals in hard positions which helps reveal
any movement deficit if the appropriate stability and mobility are not used.
FMS = reliable evaluation instrument

7 Analyse the impact of functional movement screening on sports performance

Functional movement screening is proposed to measure and analyse participants’ movement
deficits. It includes 7 functional movements: deep squat, hurdle step, in-line lunge, shoulder
mobility, active straight leg raise, trunk stability push up and rotary stability. The functional
movement screening (FMS) composite score (sum of seven tests) is intended to detect
deficiencies in flexibility, balance, core stability and bilateral strength asymmetries, all of which
requires appropriate stability and mobility and contributes to sport performance and sport
injuries.
Avoiding sport injuries is crucial for improving general health and even potentially cutting
medical expenses. Effective athletic injury prevention may imply excellent sport performance
and as well winning competitions.

8 Evaluate the energy requirements for different athletes to improve sports performance
Optimal exercise performance is first predicated upon adequate energy intake that will allow for
effective delivery of required fuels not only during the energy-demanding exercise period, but
also during needed recovery. Ensuring appropriate energy intake is a critical first step for any
athlete who desires to achieve optimal performance. Carbohydrates are the preferred, but
substantially limited source of fuel used by nearly every type of athlete who performs at high
levels of their ability. Aggressive strategies must be employed to ensure optimal carbohydrate is
available. Equally important is meeting the required demands for dietary protein, which
facilitates optimal recovery. Dietary needs and requirements for both carbohydrate and protein

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 are increased in nearly very exercising population. Lastly, adequate fat intake is also important
and, while fat loading or high fat diets have proven to be ineffective. A diet which provide 20-
30% of its total calories from fat is recommended to ensure optimal fat intake is achieved.

9 Explain the following Physiological adaptations and the affect they have on sports
performance :
Neural The neural adaptations athletes undergo in training refers to the brain’s
adaptations to ability to recruit muscles to contract and produce a particular movement.
strength training Some of the physiological changes that occur are: strengthening of existing
connections, development of new connections, increased speed and
6
frequency of nerve impulses to stimulate stronger muscle contractions,
improved synchronisation of motor recruitment to achieve stronger
muscular contractions, better muscular coordination to improve application
of force, common movement patterns become automatic, freeing up the
mind for other tasks, improved reaction time to a stimulus such as the
starting pistol of a race, improved balance due to improved efficiency of
proprioceptors, improved coordination due to improved motor recruitment
patters, improved spatial awareness due to improved neural connections,
improved speed due to increased frequency and strength of nervous
impulses, improved agility due to improved speed and frequency of signal
and neural connections.
Morphological The primary morphological adaptations involve an increase in the cross-
adaptations to sectional area of the whole muscle and individual muscle fibres, which is
strength training due to an increase in myofibrillar size and number. Other possible
morphological adaptations include hyperplasia, changes in fibre type,
muscle architecture, myofilament density and the structure of connective
tissue and tendons. There will also be hypertrophy of type 2 muscle fibres.
Endurance Resting heart rate decreases
adaptations Stroke volume increases
exercise Increased cardiac output at a lower heart rate
Improved blood supply to myocardium
Increased blood volume
Increased red blood cell count
Increased haemoglobin levels in the blood
Improved tone of smooth muscle in artery walls
Hypertrophy of myocardium
Improved blood cholesterol reducing the risk of CHD
Increased capillarisation – improved gaseous exchange
Decreased risk of CHD and type 2 diabetes
Hypertrophy of type 1 muscle fibres
Adaptations to Aerobic capacity ( VO2 max)
high intensity Increased mitochondrial content
exercise Improve skeletal muscle oxidative capacity
Cellular stress

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Molecular responses
Increased capillary density
Increased maximum cardiac output
Increased maximum stroke volume
Increased blood volume – increased red blood cell count
Concurrent Concurrent training has proven to be far more effective than single mode.
training concepts Endurance or Strength training in improving physical fitness and
performance as well as muscle power. Concurrent training will result in our
athlete being able to run further, jump higher, etc than if they were just
using single mode training.
7
Intermittent Overall effort and duration of the intermittent exercise are 2 critical
exercise parameters that will dictate the physiological adaptions. It has been seen
that intermittent exercise enhances endurance performance during severe
intensity exercise within some athletes as well as increase aerobic power.

11 Analyse the physiological effects of overtraining on sports performance

Overtraining syndrome involves alterations in parasympathetic and sympathetic effects, such as
fatigue, depression, low motivation, bradycardia, insomnia, irritability, agitation, and anorexia.

12 Evaluate the principles of lab and field based physiology testing

Laboratory tests are performed in sports and exercise laboratories which generally use specialist
equipment that use complex protocols. In the laboratory, a scientist takes measurements of the
athlete’s body, such as blood lactate levels. This type of testing will result in accurate
measurements within a controlled environment. May also be more time consuming than
carrying out a field test. It also may not be practical or specific.
Field based tests take place in the sport fields or sports hall. They can be conducted by athletes
or coaches in locations/environments which are convenient. They are performed in real world
conditions and are cost and time effective. They may not be as reliable or accurate as a lab test,
and limited parameters can be monitored.

13 Describe the physiological effects of exercising in hot and cold climates

Exercising in hot climates:
-heart rate higher than normal during exercise
-very rapid breathing
-heavy sweating, sometimes followed by a decrease in sweating
-confusion, dizziness or disorientation
-pale skin
-extreme thirst and dehydration

Exercising in cold climates:

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 -decreased ability to perform small tasks with your hands due to loss of feeling from the cold
-hands and feet begin to get cold
-mild shivering
-areas of the body exposed to the environment may appear red and/or feel painful
-dehydration may also occur in the cold because you may forget to drink fluids

14 Describe the stress response curve

The stress response curve can be described as an upside-down U-shaped curve. The left side of
the curve represents low arousal, or stress. The right side represents high arousal, and at the
center is medium level of arousal.
8

15 Analyse how stress affects performance, both positive and negative effects
Stress can affect your performance in 2 different ways. Stress can help you when it makes you
more alert, more motivated to practice, and gain a competitive edge. In the right amount, stress
helps you prepare, focus, and perform at your optimal level. On the other hand stress affects
your body (taut and twitching muscles, skin irritations, frequent infections, headaches,
breathlessness, fatigue), your mind ( impaired judgement, worries, nightmares, indecisions,
muddled thinking, negativity, hasty decisions), your behaviour (loss of appetite, loss of sex drive,
restlessness, insomnia, starting to smoke/drink or smoking and drinking more) and even your
emotions ( more fussy, anxiety, loss of confidence, apathy, irritability, depression, alienation).

16 Explain the psychological effect of anxiety on sports performance

Concentration towards any external threat take place in human body immediately and
automatically. Anxiety disrupts the attention and worries about the performance in competitive
situations. The effect on a person’s thinking can range from mild worry to extreme terror.
Psychological effects of anxiety:
-directly effects on the mental function of an athlete
-excessive, ongoing worry and tension
-mentally disturbed sportsmen feel difficulty in concentrating on the desired targets
-sympathetic nervous system is directly affected

17 Explain the physiological effect of anxiety on sports performance

Physiological effects refer to the changes which take place in the movements of different organ
of the body. Anxiety affect directly or indirectly different functions of the body in various ways
which include muscles shake, fast heartbeat, sweating fast breathing.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Assessment confirmation 9

I can confirm that the above assessment has been my own unaided work.
Catalin Stoenete
Learner signature:
11.02.2024
Date:
11.02.2024

Assessor feedback:
Great work on this unit, some good answers have been submitted here. You have shown a
good understanding of functional anatomy/screening and the different types of testing. More
detail would have been useful in some answers.

Action plan:

Every question must be answered fully and be marked correct, therefore the pass mark is
100%

PASS PASS REFER

Krissi Bingham 05/03/2024

Assessor signature: Date:
Catalin Stoenete 11.02.2024
Learner signature: Date:
Internal quality assurer
Date:
signature:

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 10
Unit: Programming strength and conditioning activities for sports performance
Unit No: A/616/7826
Assessment: Worksheet 2

1 Evaluate theories of motor control development and learning

Each theory of motor control development and learning offers valuable insights into different
aspects of skill acquisition. However, no single theory can full explain the complexity of motor
behaviour and a combination of these theoretical perspectives may offer a more comprehensive
understanding. Additionally, integrating empirical research from various disciplines can further
enhance our understanding of motor control development.

2 Explain the different skill acquisition methods for coaching:

Coaching speed requires a combination of physical conditioning, technical
skill development, and psychological preparation. Here are some skill
acquisition methods commonly used in coaching speed: sprint technique
training, speed endurance workouts, technique drills and skills practice,
strength and power training, flexibility and mobility work, mental
Speed
preparation and Visualization. Overall, effective coaching of speed requires a
well-rounded approach that addresses technical, physical and psychological
aspects of performance. By incorporating these skill acquisition methods
into training programs, coaches can help athletes maximize their speed
potential and achieve success.
Coaching agility involves enhancing an athlete’s ability to change direction
quickly, accelerate, decelerate and react rapidly to unpredictable situations.
Here are some skill acquisition methods commonly used in coaching agility:
agility drills and exercises, reaction time training, balance and coordination
Agility work, change of direction technique training, speed and power
development, cognitive training and decision making, functional training
and sport specific drills. By incorporating these skill acquisition into coaching
practices, coaches can effectively develop athlete’s agility, helping them to
perform better in their respective activities/sports.
Coaching strength training involves helping athletes develop muscle
Strength training
strength, power and endurance to enhance athletic performance and reduce

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 the risk of injury. Here are different skill acquisition methods for coaching
strength training: teaching proper technique, progressive overload,
individualized programming, feedback and monitoring, functional
movement patterns, variety and progression, recovery and regeneration. By
applying these skill acquisition methods, coaches can effectively teach,
monitor and progress athlete’s strength training programs, leading to
improvements in strength, power and overall athletic performance.

3 Describe the effect different skill acquisitions have on sports performance

Different skill acquisition can have different effects on performance, ranging from improvements
11
in technical execution and physical attributes to enhancements in tactical understanding, mental
resilience and motor adaptation. By incorporating a comprehensive approach to skill
development that addresses various facets of performance, athletes can maximize their
potential and achieve success in their chosen sports.

4 Describe the importance of the relationship between

The relationship between athletes, often referred to as teammate
relationships, is a fundamental aspect of team sports and individual sports
where athletes train together or compete as part of a team. This
relationship is characterized by various dynamics, interactions and factors
that contribute to team cohesion, performance and overall success. The
Athlete relationship between athletes is characterized by trust, communication,
collaboration, hared goals, competition, camaraderie, conflict resolution,
leadership, mentorship and celebration. Strong athlete-athlete relationship
contribute to team cohesion, resilience and performance, creating a
supportive and empowering environment where athletes can thrive
individually and collectively.
The relationship between coaches, often referred to as coaching
relationships or coach-coach relationships, plays a crucial role in the success
of sports teams and organizations. This relationship involves collaboration,
communication and mutual support between coaches working together
towards common goals. The relationship between coaches is essential for
Coach
creating a cohesive coaching team, optimizing athlete development,
fostering a positive team culture and achieving success in sports. Through
collaboration, communication and mutual support, coaches can leverage
their collective expertise and leadership to create an environment where
athletes thrive and reach their full potential.
Team The relationship between teams, often referred to as team dynamics or
team cohesion is critical for the success of sports teams and organizations. It
encompasses the interactions, connections and bonds that exist among
team members, contributing to a sense of unity, collaboration and shared
purpose. The relationship between teams is essential for creating a cohesive

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 sports community, fostering collaboration and support, promoting healthy
competition and rivalry, facilitating conflict resolution and cooperation,
engaging fans and stakeholders and achieving success and achievements in
sports. Through positive relationships, teams can leverage their collective
strengths, resources and experiences to maximize performance outcomes
and create memorable experiences for athletes, fans and communities alike.

12
5 Analyse how relationships could impact sports
Relationships play a multifaceted role in sports, influencing performance, well-being and team
dynamics. By fostering positive and supportive relationships among athletes, coaches and
teammates, sports organizations can create a culture of excellence, resilience and enjoyment
that maximizes athletic potential and enhances the overall sport experience.

6 Explain different methods of Professional practice in sports performance:

Presentation skill in sport performance encompass a range of verbal and
Presentation nonverbal communication behaviours, performance execution, preparation,
skills adaptability and leadership qualities. Athletes who develop strong
presentation skills enhance their ability to connect with others, perform at
their best and positively influence their team and sport community.
Coaching and commanding and audience in sport performance are both
critical aspects of effective leadership and communication in sports settings.
Coaching and While coaching focuses on guiding and developing athletes, commanding an
commanding an audience involves engaging and influencing spectators, supports or
audience stakeholders to enhance the overall sport experience. Both roles require
strong communication skills, leadership qualities and a genuine passion for
the sport.
Professionalism and conduct/ethics are essential aspects of sport
Professionalism performance, shaping the behaviour, interactions and culture within sports
and organizations. By upholding high standards of professionalism and ethical
conduct/ethics conduct, individuals and organizations contribute to the integrity, credibility
and positive impact of sports on society.

7 Explain the scientific principles underpinning particular sports performance

Specificity The principle specificity states that sports training should be relevant and
appropriate to the sport for which the individual is training in order to
produce a training effect, although this does not necessarily mean that all
training should involve training for the sport, but the component that is
being trained is relevant to the demands of the sport. E.g. during the season
hypertrophy training would not be as specific to a footballer as plyometric

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 training. Although during the general preparation phase less specific
components should be incorporated to build a platform for more specificity
during the specific preparatory phase.
Progressive overload is a fundamental principle in exercise science and
strength training that involves gradually increasing the intensity, volume, or
Progressive complexity of a workout over time to continually challenge the body and
overload stimulate adaptations. The concept is based on the idea that the body
adapts to stressors placed upon it, and in order to continue making progress,
the stress must be increased progressively.
Recovery in sport performance refers to the process by which an athlete
13
restores their physiological, psychological and biomechanical resources
following training sessions or competitions. It involves various strategies
Recovery
and interventions aimed at reducing fatigue, promoting tissues repair and
regeneration, replenishing energy stores, and optimizing recovery between
bouts of exercise. Effective recovery techniques help athletes recover faster,
minimize the risk of injury and enhance overall performance.
Periodisation in sport performance refers to the systematic planning and
Periodisation organization of training over distinct periods or phases, typically designed to
optimize an athlete’s performance for peak competition while minimizing
the risk of overtraining, injury and burnout.
Detraining in sport performance refers to the partial or complete loss of
physiological adaptations and performance gains that occur as a result of
discontinuing or reducing training stimulus. It is the opposite of training-
Detraining induced adaptations and can occur when athletes take extended breaks
from training, experience interruptions in their training regimen, or undergo
periods of reduced physical activity. Detraining can affect various aspects of
athletic performance including strength, endurance, speed, power, flexibility
and skill proficiency.
Individualisation in sport performance refers to the process of tailoring
training programs, strategies and interventions to meet up the unique
needs, characteristics, preferences and goals of individual athletes. It
recognizes that athletes vary widely in their physiological, psychological and
Individualisation
biomechanical attributes, as well as their training history, injury risk and
response to training stimuli. By customizing training protocols and
approaches to address individual differences, coaches can optimize athlete’s
performance, development and well-being.

8 Explain the role of motor abilities in sports performance

The role of strength in sport performance is multifaceted and essential
various athletic disciplines. Strength serves as a foundational physical
Strength
attribute that underpins many aspects of athletic performance,
influencing factors such as power, speed, endurance, agility and injury
prevention.
The role of power in sport performance is paramount, especially in
Power
activities requiring explosive movements, rapid accelerations and high-

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 intensity efforts. Power is defined as the ability to generate force quickly
and it plays a crucial role in a wide range of sports.
Hypertrophy, specifically muscle hypertrophy, plays a significant role in
sport performance, particularly in activities that require strength, power
and muscular endurance. Hypertrophy refers to the increase in muscle
Hypertrophy size and cross-sectional area due to an increase in the size of the
individual muscle fibres, which can have several implications for athletic
performance: increased strength, improved power output, enhanced
muscular endurance, injury prevention, improved body composition,
sport-specific performance.
14
The roles of aerobic/anaerobic energy systems are crucial in determining
an athlete’s performance across a wide range of sports. These energy
systems provide the necessary fuel for various physical activities, each
contributing differently depending on the intensity and duration of the
Aerobic/anaerobic exercise. Understanding their roles is essential for optimizing training
and performance in different sports. The aerobic system provides
sustained energy for endurance activities, while the anaerobic systems
support high-intensity efforts requiring explosive power and speed.
Training programs should address both energy systems to optimize
athletic performance across a range of physical activities and sports.
Agility is defined as the ability to change direction and position of the
body rapidly and accurately while maintaining control and balance.
Agility plays a crucial role in sport performance, especially in sports that
Agility require quick changes in direction, rapid acceleration, deceleration and
the ability to move fluidly in various planes of motion. By incorporating
agility training into their regimen, athletes can improve movement
efficiency, reduce injury risk and gain a competitive edge in their
respective sports.
The role of speed in sport performance is significant across a wide range
of athletic disciplines, as it directly influences an athlete’s ability to
move quickly and cover distances in the shortest possible time. Speed is
Speed a critical component of success in sports that require rapid movement,
quick reactions and explosive bursts of acceleration. Athletes who
prioritize speed development through targeted training and practice can
gain a competitive edge, enhance their performance and achieve success
in their respective sports.
Flexibility/mobility Flexibility and mobility play crucial roles in sport performance by
influencing an athlete’s ability to move effectively, efficiently and safely
through a full range of motion. While flexibility refers to the ability of
muscles and connective tissues to stretch and lengthen, mobility
encompasses the overall range of motion at a joint, including flexibility,
stability and control. Flexibility and mobility are integral components of
port performance influencing movement efficiency, athletic
performance, injury prevention, recovery and rehabilitation. Athletes
who prioritize flexibility and mobility training alongside strength and

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 conditioning programs can optimize their movement capabilities, reduce
the risk of injury and enhance their overall performance in sport.
Balance and coordination are essential components of sport
performance, contributing to an athlete’s ability to move efficiently,
effectively and dynamically while maintaining control and stability.
These attributes play crucial roles in various sports and athletic
Balance/coordination endeavors, influencing movement quality, skill execution, injury
prevention and overall performance. Athletes who prioritize balance
and coordination training alongside strength, speed and agility programs
can optimize their movement capabilities, reduce the risk of injury and
15
enhance their performance in sport.

9 Explain the principle of dynamic correspondence

The principle of dynamic correspondence emphasizes the importance of specificity in training,
highlighting the need to tailor training programs to match the specific demands of the desired
activity or sport. By incorporating sport-specific movements, energy systems, and biomechanics
into training programs, athletes can optimize their training adaptations and improve
performance in their chosen sport.

Evaluate the different needs analysis techniques:

10

Testing and data analysis are integral components of needs analysis in

sports and fitness. Coaches should use a combination of performance
testing, movement analysis, physiological testing, and psychological
Testing/data assessment and injury risk screening to comprehensively assess athletes’
analysis needs, strengths, weaknesses and specific performance requirements. By
collecting and analysing relevant data, coaches can design evidence-based
training programs, monitor progress, and optimize athlete development
and performance.
Technology enhances needs analysis in sports performance by providing
objective, quantifiable data on athletes’ biomechanics, physiology,
performance metrics and genetic makeup. By leveraging technology-
Technology
enabled needs analysis techniques, coaches, sport scientists and athletes
can make informed decisions, optimize training interventions and
maximize performance in sports.
Athletic screening techniques provide valuable insights into athletes’
physical, physiological, biomechanical and psychological attributes, helping
coaches and sports scientist tailor training programs, optimize
performance outcomes and minimize injury risks. However, each screening
Athletic screening
technique has its strengths, limitations and considerations, and a
comprehensive needs analysis may require a combination of multiple
screening methods to capture the multifaceted nature of sports
performance.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 11 Describe the term ‘Skill development’
Skill development in sports involves the systematic acquisition, refinement and mastery of
specific abilities, techniques and competencies essential for success in athletic pursuits. Through
deliberate practice, feedback, progression and integration, athletes enhance their skills, optimize
performance outcomes and achieve peak levels of performance in their chosen sport.

16
12 Describe ‘Physical quality development’
Physical quality development encompasses a holistic approach to athletic training, targeting
multiple physical attributes essential for optimal performance in sports and physical activities.
By systematically developing strength, power, speed, endurance, agility, flexibility, balance and
coordination, athletes can enhance their athletic capabilities, minimize injury risks and achieve
peak levels of performance in their respective sports.

13 Explain ‘Long Term athlete development’

Long term athlete development is a comprehensive, evidence-based framework that guides the
systematic and progressive development of athletes from childhood to adulthood. By adopting a
multi-stage model, age-appropriate training methods, athlete-centered approaches, and holistic
development strategies, long term athlete development aims to maximize athletic potential,
optimize performance outcomes and promote lifelong participation and enjoyment in sports and
physical activity.

14 Evaluate the relationship between skill development and physical quality development
with reference to long term athlete development models
Skill development and physical quality development are interconnected elements of the long-
term athlete development process. Within long term athlete development models, these
components are addressed in a progressive, integrated and individualized manner to maximize
athletic potential, optimize performance outcomes and promote sustained success throughout
the athlete’s career. By fostering a balanced and comprehensive approach to athlete
development, long term athlete development models aim to cultivate well-rounded athletes
capable of achieving excellence in their chosen sport.

15 Explain the theory of periodisation

The theory of periodisation provides a structured and systematic approach to sports training,
guiding the organization and progression of training phases to optimize athletes’ performance
and achieve peak outcomes at specific times. By manipulating training variables over time and
incorporating principles of progression, variation, recovery and individualization, periodisation
helps athletes achieve their full potential and succeed in their schosen sport.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 16 Describe Seyle’s theory of adaptation
Seyle’s theory of adaptation highlights the dynamic interplay between stress, physiological
responses, and adaptation mechanisms in maintaining organismal homeostasis and survival.
While the GAS model initially focused on the body’s response to physical stressors, it has since
been extended to include psychological and environmental stressors as well. The theory
emphasizes the importance of managing stress effectively, promoting resilience and fostering
adaptive coping strategies to mitigate the negative effects of chronic stress on health and well-
being. Additionally, it underscores the role of individual differences, genetic factors and
environmental influences in shaping the body’s response to stress and adaptation processes.
17
17 Evaluate different periodisation protocols to include the planning of sessions
Different periodisation protocols offer varying approaches to planning training sessions, each
with its own advantages and considerations. The choice of periodisation protocol depends on
factors such as athlete’s characteristics, training goals, sport-specific demands and competition
schedules. Coaches and sport scientist may incorporate elements of different periodisation
models or customise training plans to suit the individual needs and preferences of athletes,
optimizing performance outcomes and long term athletic development.

Assessment confirmation

I can confirm that the above assessment has been my own unaided work.
Catalin Stoenete
Learner signature:
17.02.2024
Date:

Assessor feedback:
Great work on this unit, some good answers have been submitted. You understand the
theories involved and the concept of periodisation.

Action plan:

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Every question must be answered fully and be marked correct, therefore the pass mark is
100%

PASS PASS REFER

Krissi Bingham 05/03/2024

Assessor signature: Date:
Catalin Stoenete 17.02.2024
Learner signature: Date:
Internal quality assurer 18
Date:
signature:

Unit: Delivering Strength and conditioning for sports performance

Unit No: F/616/7827
Assessment: Worksheet 3

1 Explain pre-habilitation of strength and conditioning activities for your client

Pre-habilitation, often referred to as ‘prehab’, involves proactive measures to prevent injuries
and enhance performance through targeted strength and conditioning activities. These activities
aim to address potential weaknesses, imbalances or limitations in movement patterns before
they develop into full-blown injuries. When designing pre-habilitation programs for clients, it’s
crucial to consider their specific needs, goals, training history and injury risk factors. Regular
assessment, corrective exercise, strength training, core stability work, flexibility and mobility
training, injury prevention strategies and ongoing monitoring and progression are key
components of an effective pre-habilitation program.

2 Explain robustness of strength and conditioning activities for your client

The robustness of strength and conditioning activities refers to their ability to withstand various
challenges, stresses and demands while still achieving the intend training outcome and
minimizing the risk of injury. A robust training program is adaptable, resilient and effective in
promoting physical development, performance enhancement and injury prevention for clients.
Hot to ensure the robustness of strength and conditioning activities for your client:
individualization, progressive overload, variability and adaptability, functional movement
patterns, core stability and balance, recovery and regeneration, monitoring and feedback.
By incorporating these principles into the design and implementation of strength and
conditioning activities, you can enhance the robustness of the training program, promote
optimal physical development, performance enhancement and injury prevention for your client.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 A well-rounded and adaptable training program that prioritizes individualization, progressive
overload, variability, functional movement patterns, core stability, recovery and monitoring,
ensures that your client can withstand the demands of training and achieve their goals safely
and effectively.

3 Explain the importance of the following in relation to effective strength and conditioning
practice:
Unstable surface Unstable surface training offers several potential benefits and it’s essential
training to approach its incorporation into strength and conditioning programs with
19
caution and consideration of individual needs and goals. Unstable surface
training may not be suitable for everyone, particularly those with balance or
stability issues, beginners or individuals with certain medical condition or
injuries. Additionally, unstable surface training should be used as a
complement to, rather than a replacement for, traditional strength and
conditioning exercises and should be integrated thoughtfully into a well-
rounded training program. Several key points regarding the importance of
unstable surface training in effective strength &conditioning practice:
improved neuromuscular control, enhanced core stability, improved joint
stability and injury prevention, variety and progression, sport specific
transfer, rehabilitation and injury recovery.
Eccentric Training Eccentric training is a valuable and essential component of effective strength
and conditioning practice. By emphasizing the eccentric phase of muscle
contractions, individuals can achieve greater gains in muscle size and
strength, reduce the risk of injury, improve movement control and
coordination, and enhance overall performance in sport and everyday
activities. Incorporating eccentric training into a well-rounded training
program can help individuals optimize their physical development and
achieve their fitness goals.
Stretching and Stretching is an integral component of effective strength and conditioning
performance practice due to its numerous physiological and psychological benefits. By
incorporating stretching exercises into their training routines, individuals
can improve flexibility, mobility, muscle function, injury resilience, recovery,
posture and mental well-being leading to enhanced performance and overall
health. Stretching should be performed regularly as part of a comprehensive
warmup, cool down, or flexibility training program to maximize its
effectiveness and reap the full benefits of stretching in strength and
conditioning practice. Benefits of stretching: improved ROM, enhanced
muscle function, injury prevention, muscle recovery and regeneration,
improved posture and alignment, mental relaxation and stress reduction.
Occlusion Occlusion training is considered important in effective strength and
training conditioning practice due to its potential to stimulate muscle hypertrophy,
strength gains, metabolic adaptations, joint protection, rehabilitation, time
efficiency and training variety. While occlusion training may not be suitable
for everyone, particularly individuals with certain medical conditions or

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 contraindications, it can be a valuable tool for enhancing muscle growth,
strength and performance in a wide range of populations. As with any
training technique, occlusion training should be implemented under the
guidance of a qualified fitness professional and tailored to individual needs,
goals and abilities to ensure safety and effectiveness.
Compression Compression garments are considered important in effective strength and
garments conditioning practice due to their potential to enhance blood circulation,
reduce muscle oscillation, improve muscle oxygenation, provide joint
support and stability, regulate body temperature and accelerate post
exercise recovery. While compression garments may not be necessary for
20
every individual or every workout, they can be a valuable tool for enhancing
performance, reducing injury risk and optimizing recovery in a wide range of
athletes and fitness enthusiasts. As with any training accessory, it’s
important to choose compression garment that fit properly and are worn
appropriately to maximize their effectiveness and comfort.
Training the Training the trunk is essential in effective strength and conditioning practice
trunk due to its importance for core stability, injury prevention, performance
enhancement, postural control, functional movement patterns and overall
body strength and balance. Incorporating trunk specific exercises and
functional movement patterns into training programs, helps individuals
develop a strong, stable and resilient core, leading to improved athletic
performance, reduced injury risk and enhanced overall well-being.
Potentiation Potentiation strategies are considered important in effective strength and
strategies conditioning practice due to their ability to enhance neural activation,
muscle contractility, power output, movements mechanics, muscle
activation and performance readiness. By incorporating potentiation
techniques into warmup routines or pre exercise protocols, individuals can
maximize their potential for strength, power and athletic performance while
minimizing the risk of injury and improving overall training efficiency. As
with any training strategy, it’s important to choose potentiation exercises
and activities that are specific to the individual’s needs, goals and training
context to ensure optimal effectiveness and safety.

Assignment Brief

Demonstrate safe and effective methods of strength and conditioning using:

Functional equipment
Different loading modalities
Speed and agility skills
Sprint mechanics skills
Core training for injury prevention
Throwing, striking, landing and jumping skills
Plyometric skills

You will be observed instructing the client through your planned session.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Demonstrate the following methods of professional practice:
Presentation skills
Coaching and commanding an audience
Professionalism and conduct/ethics

I can confirm that the above assessment has been my own unaided Pass Refer
work.
Learner PASS
Catalin Stoenete
signature:
Date: 20.02.2024 21

Assessor feedback:
Great work on this, some good answers have been submitted. You have shown a good
understanding of the different training methods and the robustness of training.

Action plan:

Assessor signature: Krissi Bingham Date: 05/03/2024

Learner signature: Catalin Stoenete Date: 20.02.2024

IQA signature: Date:

Devise a strength and conditioning programme to include

Strength and conditioning Programme

Catalin Stoenete
Number of participants 1 Instructor Name:

Aim and objective of Maximize athletic performance while minimizing the occurrence of
the session: injury in a safe, structured training environment, whole body

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 approach
Health and safety
checks to be carried Risk assessment
out prior to the Check if there are any health change
session:
Screening completed, Par-q 60 minutes
form, client has appropriate
clothing & drinking fluids, first
aid kit and first aider, emergency How long will
Resources required: landline location, equipment (CV the session last
22
machines, benches, free weights, for?
open space area-preferably a
studio, mat, resistance bands,
sled, drills ladder, cones)
Adaptations to be Change to lighter weights, reduce the leverage of some exercises if
made (if applicable): they are too difficult for my client
Location of first aid Reception
First Aider on duty: Duty Manager
box:

Warm Up strategies (RAMP) RAISE

Activity to raise the Teaching / Coaching
Timings Adaptations
heart rate (Raise) Points
Treadmill 5 minutes Gradually increase Cycling (Upright
intensity (RPE@7 Bike/Recumbent bike)
maximum)

Warm Up strategies (RAMP) ACTIVATE

Activity to activate Teaching / Coaching
Timings Adaptations
muscles (Activate) Points
Bodyweight squats 10 Reps 1 Perform squats with 1 Sit to stand
proper form, keeping
the chest up, knees
tracking over the toes
and weight in the
heels.

Forward lunges 10 reps each leg 2 Stand tall with your 2 Alternate
feet hip-width apart
and your arms by your
sides, to start. Brace

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 your core and bring
your hands to your
hips as you step one
foot forwards. Bend
both legs until they
form 90 degree
angles. Keep your
weight in your front
leg. Repeat for
desired reps.
23
Plank with shoulder 10 reps (each arm) 3 Hold a plank 3 Forearm to full plank
tap position with
elbows/hands on the
floor and body in a
straight line from
head to heels.

Scapular retraction 10 reps 4 Stand tall with arm 4 Use a resistance band
at your ides, then
squeeze the shoulder
blades together and
down towards the
spine.

Shoulder external 10 reps each arm 5 Use a resistance 5 Resistance band face
rotation band or light pulls
dumbbell to perform
external rotation
exercises with the
arms at the sides or
elbows bent at 90
degrees.

Warm up strategies (RAMP) MOBILISE

Activity to mobilise Teaching / Coaching
Timings Adaptations
joints (Mobilise) Points

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Shoulder circles 30 seconds 1 Stand upright with 1 Change the direction
your feet shoulder of the movement,
width apart and your gradually increase the
arms hanging loosely range of motion.
by your sides. Move
your shoulder in a
circle bringing them
backward, upward,
forward and then
downward to the
24
starting position.

Hip Circles 30 seconds each 2 Stand with feet hip- 2 Change the direction
width apart and of the movement,
hands on hips, then gradually increase the
perform circular range of motion
motions with the
hips.
Leg Swings 30 seconds each leg 3 Use support if
3 Stand tall, swing needed, gradually
one leg forward and increase the range of
backward in a motion.
controlled manner.

Ankle circles 30 seconds 4 Stand on one foot, 4 Change the direction

raise the opposite on the movement,
foot a few inches off gradually increase the
the floor and without range of motion.
moving your leg,
rotate your ankle in
one direction.

Warm up strategies (RAMP) POTENTIATE

Activity to potentiate Teaching / Coaching
Timings Adaptations
(Potentiate) Points
Explosive jumps 10 reps Jump as high as Single leg
possible, minimize
the contact with the
floor.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Sprints 5 x 20 meters Use start signals, High start/ Crouch start
pass the finish line in (block start sprint)
full speed, and walk
back to the starting
position.

25

Main session (Functional Equipment)

Activity orientated to Teaching / Coaching
Timings Adaptations
clients goals Points
Kettlebell swings 3 sets x 10 reps (1m 1 The swing is a 1 Single arm kettlebell swing/ side
rest) hinge. The swing is stepping kettlebell swing/
explosive, core Resistance band kettlebell swings
engaged, chest up
and back flat.

Kettlebell rows 3 sets x 10 reps (1m 2 Knees slightly bent, 2 Narrow row/wide row
rest) hinge at the hips to
bend forwards, back
straight. Drop your
arms straight down
with your thumbs

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 facing inwards.
Rotate your hands so
your thumbs face
forwards and retract
your arms backwards
by bending your
elbows. Straighten
your arms to return
the kettlebells back
down and rotate your
26
hands so your
thumbs face inwards.

Sled Pushes 2 sets x 20 meters 3 Core engaged, start 3 Dumbbell/kettlebell farmer’s

(1m rest) pushing the led walk.
powering through
your entire leg.
Extend hips and
knees as you move
the sled forward.
Your foot stance
should resemble your
natural running
position.

Sled Pulls 2 sets x 20 4 Face the sled, you 4 Cable machine pulls ( attach a
meters(1m rest) should be bent at the rope/handle to a low cable
hips and knees with machine, face away from the
leg well-spaced apart machine and walk backward,
for stability. Pull the pulling the cable towards you)
sled towards you
with a hand-over-
hand action at speed,
until the sled is up
close to you and
you’re out of rope.

Main session (Different loading modalities) – Compound movements

Activity orientated to Teaching / Coaching
Timings Adaptations
clients goals Points

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Barbell back squats 3 sets x 6reps (70- 1 Focus on proper form, Dumbbell back
80% of 1RM) rest keeping your chest up, squat/ goblet squat/
2minutes between knees tracking over toes resistance band
sets and driving through the barbell back squat
heels, core engaged.
Dumbbell deadlift/
Deadlifts 3 sets x 6reps (70- 2 Use proper hinge RDL/ Hex barbell
80% of 1RM) rest 2 mechanics, keep the bar deadlift
minutes between close to your body, core
sets engaged.
27

Dumbbell bench
Bench press 3 sets x 6reps (70- 3 Maintain a strong stable press/ Incline bench
70% of 1RM) 2 position on the bench, press/ Resistance
minutes rest feet planted on the floor, band bench press
between sets shoulder blades retracted,
core engaged.
Dumbbell bent over
row/ single arm
Bent over row 3 sets x 6 reps (70- 4 Keep your back flat,
80% of 1RM) 2 hinge at the hip, body
minutes break close to be parallel with
between sets the floor, pull the barbell Break down the
towards your lower chest. exercise:
- The clean
Clean and Jerk 2 sets x 10 reps Keep your back flat and at (lifting the
(60% of 1RM) 2m a 90 degree angle in the barbell
rest starting position. Stand up from the
with the bar, drive ground to
through with the legs and
the
shoulders)
catch the bar on the
- The jerk
shoulders keeping your
(locking
elbows high. Once stood, out the
dip and drive the bar up barbell
above head whilst overhead)
splitting legs (one foot
forward, one foot
backwards). Bring feet
back together before
lowering the bar.

Main session (Speed and agility skills)

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Activity orientated to Teaching / Coaching
Timings Adaptations
clients goals Points
Agility ladder drills: 4 sets x 10meters (2 Icky shuffle I fairly Finish the 10 meters
Icky shuffle starting with left advanced but can be with a 2 meters sprint. If
foot/ 2 starting broken down into a you’re learning for the
with right foot) simple 3 step count first time use slowly
that goes: in-out-up. movements and use the
The foot that I in the 3 count in your head: in-
ladder will move up out-up. Can be done
to the next box as with easy jumps on one
28
you push off of the leg/both legs.
foot that is outside of
the ladder.

In-out drill 4 sets x 10meters In-out drill: start by Finish the 10 meters
(2L/2R) facing the side of the with a 2 meters sprint/
ladder with 2 feet Can be done with easy
touching in and out jumps on one leg or
from the side of each both legs.
box, whichever
direction you’re
going will determine
the lead leg.

Cone agility drills: 3 sets x 3 rounds L-drill: Run with your You can make it more
L-drill eyes. Your body challenging by adding a
follows your head ball. (example: a
and your head basketball player should
follows your eyes. dribble a ball while
Getting your eyes running through)
around helps get
your head around.

T-drill: starting Make it more

T-drill 3 sets x 3 rounds behind CONE A, challenging by adding a
sprint forward to ball to dribble through
CONE B, Shuffle to or to catch.
the right (CONE B to
CONE C), shuffle to
the left (CONE C to
CONE D), shuffle
from CONE D to
CONE B, finish with
backpedal from
CONE B to CONE A.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Main session (Sprint mechanics skills)
Teaching / Coaching
Activity Timings Adaptations
Points
Butt kicks 3 sets x 10/20 Stand up straight with Move slowly to
meters (30s rest) your legs slightly strengthen or quickly to
wider than your hips. boost cardio. Single leg
Bring one heel off the or alternate.
29
floor toward your
glutes. Repeat this
movement on the
other side, again with
the opposite arm
coming up towards
your shoulder.

A skips 3 sets x 10/20 Start in a standing A skip single leg, B skip,

meters position with feet hip- C skip
width apart, look
straight ahead, and
keep your upper body
tall. Raise your left
knee to hip height
while pushing up on
to the ball of your
right foot. The aim is
to hit the ground
below your center of
mass with the ball of
your left foot and
push off with your
midfoot.

High Knees 3 sets x 10/20 Stand straight with High knees with a pause
meters (30s rest) your feet shoulder-
width apart. Face
forward and open
your chest, core
engaged. Bring your
knees up to waist
level and then slowly
land on the balls of

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 your feet. Repeat
until the set is
complete.

Flying sprints 3 sets x 10/20 Focus on proper Start with a jog, building
meters (30s rest) running mechanics up, full speed.

30
Main session (Core training for injury prevention)
Activity orientated to Teaching / Coaching
Timings Adaptations
clients goals Points
Dead bug 3 sets x 10 each Keep core tight and Kettlebell dead bug/
arm and leg (1M your pelvis down on Resistance band dead
rest) the mat without bug/ Resistance band an
letting it wiggle back kettlebell dead bug
and forth when
you’re moving your
arm and leg. When
your leg is extended
you want it to be just
above the floor.

Bird dog 3 sets x 10 reps Place your knees Weighted bird

each arm and leg under your hips and dog/Resistance band
(1min rest) your hands under bird dog/ Resistance
your shoulders. Abs band and weighted bird
engaged, draw your dog.
shoulder blades
together. Raise your
right arm and left leg,
keeping your
shoulders and hip
parallel to the floor.
Lengthen the back of
your neck and tuck
your chin into your
chest to gaze down
the floor. Hold this
position for a few
seconds & then lower
back down to the

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 starting position.
Repeat with the
opposite arm and leg.

Forearm Plank 3 sets x 1 minute Place your forearms

(1m rest) on the ground hip- Add weight to exercise/
width apart, and keep Raise one leg off the
foot stance hip-width floor/ Raise one arm off
apart throughout. the floor/ Knee plank
Create a straight,
31
strong line from head
to toes, body placed
in a neutral position
with even balance.
Squeeze your glutes,
tighten your
abdominals and
stabilize your hips.
Ensure a neutral spine
and neck during
exercise.

Side plank with hip 3sets x 1min left Start in a side plank Knee side plank with hip
raise side & 1 min right position, with raise/ Full side plank
side, active rest shoulder over your with hip raise/
(1min rest elbow and your body Copenhagen plank
between sets) in a straight line.
Bring your hip down
without letting it
touch the floor and
then bring it back up
to the side plank
position, repeat &
switch sides.

Main session (Throwing, striking, landing and jumping skills)

Activity orientated to Timings Teaching / Coaching Points Adaptations

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 clients goals
Med ball slams 3 sets x 10 reps Keep your arms straight. Use Overhead slams
(1min rest) your core and your arms to with resistance
slam the medicine ball straight band.
down between your feet with
as much force as you can.
Press your hips back and bend
your knees to further power
the slam. Exhale as you slam
the ball down.
32

Rotational med ball 3x10 reps each Stand sideways with feet Standing
slams against the wall side (1m rest) staggered, holding a medicine rotational med
(rotational throws) ball at hip height. Rotate your ball slams/
torso and hips, then Half kneeling
explosively throw the ball to a rotational med
target/against the wall. Catch ball throw/
the ball on the bounce. Simulate the
movement with
resistance band
or cable

Box jumps 3sets x 10reps (1m Bend your knees slightly and Single leg box
rest) drop down, bringing your jumps/
arms out behind you. Use the Box jumps
momentum from your quarter followed by
squat to propel you upward as depth jumps
you jump onto the box,
allowing your arms to swing
out in front of you. Land softly
on both feet with a slight
bend in the knees. Step back
down and repeat.

Depth jumps 3 sets x 10 reps Stand on a box/platform Single leg depth

(1m rest) approximately knee height. jump/
Step off the box, landing on Depth jumps
both feet. Upon landing, followed by box
immediately jump vertically as jumps
explosively as possible. FOCUS

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 ON MINIMIZING GROUND
CONTACT TIME.

Lateral Bounds 3 sets x 20 reps, 10 Stand on one leg with a slight Lateral bounds
on each leg (1min bend in the knee. Explosively to box jump
rest) jump sideways, lading on the
opposite leg, immediately
jump back to the starting leg.
FOCUS ON QUICK AND
33
POWERFUL LATERAL
MOVEMENT.

Main session (Plyometric skills)

Activity orientated
Timings Teaching / Coaching Points Adaptations
to clients goals

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Linear hops 3sets x 10 each Stand tall with your feet hip- Linear Hop to
leg (1m rest) width apart, core engaged, lateral Bound
shift your weight onto one
leg slightly bending the knee,
focus on minimal ground
contact time. A soon as you
touch the ground
immediately spring back up
into the next hop.

34
Alternating lunge 3 sets x 10 reps Stand up tall, step with your Kettlebell/dumbbell
jumps each leg (1min right foot forward and both jumping lunges
rest) feet planted firmly on the
ground. Bend both knees (90
degrees) and after jump
straight up in the air and
land in the opposite position
(switch feet positioning).

Single leg push off 3 sets x 10 reps On a box or on the end of a Add weight/
each leg (1min bench press, you are going to resistance band
rest) wind up arms in a running
position, setting up whatever
foot is going to do the
pushing off on the box,
launch hard with that
stepping leg and return
under control.

Plyometric push ups 3 sets 10 reps Start in a full plank position, Incline plyometric
(1min rest) hands directly underneath push up
your shoulders & a nice
straight line through the
body. You are going down
into a push-up, push all the
way off the ground at the
top & return back to the
push up position.

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Cool Down
Activity orientated to Teaching / Coaching
Timings Adaptations
clients goals Points

35

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Upright bike 5 minutes Cycling on a low Light jog/Brisk walk
resistance, gradually
reducing intensity.

Calf stretch 30 seconds each leg Keep one leg back Calf stretch against the
with your knee wall
straight and your heel
flat on the floor,
slowly bend your
front knee and move
36
your hips forward
until you feel a
stretch in your calf.

Hamstring stretch 30 seconds on each Sit on the floor with Standing hamstring
leg one leg extended and stretch
the other bent. Lean
forward from your
hips, reaching
towards your toes.

Quadriceps stretch 30 seconds Stand on one leg, Laying quadriceps

bring the other foot stretch
towards your
buttocks and gently
pull your foot
towards your glutes.

Lower back stretch 30 seconds Lie on your back, Single knee to chest
bring both knees to stretch (30s each knee)
your chest and hug
them towards.

Chest Stretch 30 seconds Clasp your hands Chest stretch against

behind your back and the wall (30s each side)
straighten your arms
while lifting them
slightly.

Rhomboid stretch Clasp one hand on Rhomboid & rotator

top of your other cuff stretch (30s on each
hand. Gently reach arm)
out so that you feel
your shoulder blades
stretching away from
each other.
Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)
 Recovery strategies
Activity Timings Teaching / Coaching Adaptations
Points
Rehydrate All day Make sure you drink Sports drink
enough water to ( Gatorade,
replenish fluids lost PowerAde, Body
during exercise. Armor, etc)

37
Nutrition All day Protein-rich meals,
carbs for glycogen Follow a nutrition
replenishment, plan/ Ask a sport
healthy fats, post- nutritionist for help.
workout smoothie/
protein shake.

Rest & Sleep 7-9 hours of When you rest your Short naps (20-30
uninterrupted sleep muscles start to heal minutes) can
per night and grow back enhance recovery
stronger, meaning you without disrupting
will be able to do the night-time sleep.
same workout with
less effort in the
future.

Cold Therapy After workout Immersing the body in Self-massage with

cold water can reduce cryo ball.
inflammation (ice
baths). Alternating
between hot and cold
water in shower helps
with blood circulation
and recovery cryo
balls.

Compression Therapy During and after the Compression garments

workout can improve blood and Compression therapy
reduce muscle machine.
soreness.

Massage After a workout Deep tissue massage

Or for advanced pre, can aid in muscle Self-massage (foam
during and post event recovery. rollers, massage
massage. balls, massage gun,

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 therablade or any
other handheld
massagers for self-
myofascial release).

Active recovery – 15-40 minutes Low-impact exercise

swimming that helps with Yoga or Pilates
circulation and Light cycling or
recovery. Walking

38
Supplements Pre, during and post Look for third party
workout testing, check for Consult a
certification, research professional/
ingredients Nutrition and fitness
Monitor and adjust app
Education on Legal and
Banned substances for
athletes – World Anti-
Doping Agency’s
prohibited substances.

I can confirm that the above assessment has been my own unaided Pass Refer
work.
Learner PASS
Catalin Stoenete
signature:
Date: 02.03.2024

Assessor feedback:
A well structured plan here, you have included some good modalities and structured a good
RAMP for the session.

Action plan:

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Assessor signature: Krissi Bingham Date: 05/03/2024

Learner signature: Catalin Stoenete Date: 02.03.2024

IQA signature: Date:

39

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 40

Get Active Questionnaire

Physical activity improves your physical and mental health. Even small amounts of physical activity
are good, and more is better

For almost everyone, the benefits of physical activity far outweigh any risks. For some individuals,
specific advice from a Qualified Exercise Professional or health care provider is advisable. This
questionnaire is intended for all ages – to help move you along the path to becoming more
physically active.

I am completing this questionnaire for myself x

I am completing this questionnaire for my child/dependent as parent/guardian

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Prepare to become more active

The following questions will help to ensure that you have a safe physical activity
experience. Please answer YES or NO to each question before you become more
Yes No
physically active. If you are unsure about any question, answer YES.

Have you experienced ANY of the following (A to F) within the past six months?
A. A diagnosis of/treatment for heart disease or stroke, or
pain/discomfort/pressure in your chest during activities of daily living or x
during physical activity 41
B. A diagnosis of/treatment for high blood pressure (BP), or a resting BP of
x
160/90 mmHg or higher

C. Dizziness or light-headedness during physical activity x

D. Shortness of breath at rest x

E. Loss of consciousness/fainting for any reason x

F. Concussion x

Do you currently have pain or swelling in any part of your body (such as from an
injury, acute flare-up of arthritis, or back pain) that affects your ability to be physically x
active?
Do you currently have pain or swelling in any part of your body (such as from an
injury, acute flare-up of arthritis, or back pain) that affects your ability to be physically x
active?
Has a health care provider told you that you should avoid or modify certain types of
x
physical activity?
Do you have any other medical or physical condition (such as diabetes, cancer,
osteoporosis, asthma, spinal cord injury) that may affect your ability to be physically x
active?
NO to all questions: go to– ASSESS YOUR CURRENT PHYSICAL ACTIVITY

Yes to any questions go to Reference Document – ADVICE ON WHAT TO DO IF YOU HAVE A YES
RESPONSE

Assess your current physical activity

Answer the following questions to assess how active you are now Day/
Mins
Week
During a typical week, on how many days do you do moderate- to vigorous- 120 3
intensity aerobic physical activity (such as brisk walking, cycling or jogging)?

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 On days that you do at least moderate-intensity aerobic physical activity (e.g., 30 4
brisk walking), for how many minutes do you do this activity
For adults, please multiply your average number of days/week by the average number of
minutes/day:
262.5

Physical Activity Guidelines recommend that adults accumulate at least 150 minutes of moderate- to
vigorous-intensity physical activity per week. For children and youth, at least 60 minutes daily is
recommended. Strengthening muscles and bones at least two times per week for adults, and three
times per week for children and youth, is also recommended. 42

General advice for becoming more active

Increase your physical activity gradually so that you have a positive experience. Build physical
activities that you enjoy into your day (e.g., take a walk with a friend, ride your bike to school or
work) and reduce your sedentary behaviour (e.g., prolonged sitting). If you want to do vigorous-
intensity physical activity (i.e., physical activity at an intensity that makes it hard to carry on a
conversation), and you do not meet minimum physical activity recommendations noted above,
consult a Qualified Exercise Professional (QEP) beforehand. This can help ensure that your physical
activity is safe and suitable for your circumstances. Physical activity is also an important part of a
healthy pregnancy. Delay becoming more active if you are not feeling well because of a temporary
illness.

Declaration

To the best of my knowledge, all of the information I have supplied on this questionnaire is
correct. If my health changes, I will complete this questionnaire again.

I answered NO to all questions x

I answered YES to any question

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 43

Observed Summative Assessment

Learner Assessor
Date: Date:
Name: Name:

= Criteria = Criteria not = Question to = Competent

 x Q C
met met be asked with feedback
1. Did the learner:
A Demonstrate safe and effective methods of strength and conditioning using
1 Functional equipment
2 Different loading modalities
3 Speed and agility skills
4 Sprint mechanics skills
5 Core training for injury prevention
6 Throwing, striking, landing and jumping skills
7 Plyometric skill
B Demonstrate the following methods of Professional practice: Observed Summative
Assessment

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 8 Presentation skills
9 Coaching and commanding an audience
10 Professionalism and conduct/ethics

Learner Pass Refer

signature:
Date:

Assessor feedback: 44

Action plan:

Assessor signature: Date:

Learner signature: Date:
IQA signature: Date:

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 Qualification: Focus Awards Level 4 Award in Strength and Conditioning

Unit 1: Biomechanical, physiological and psychosocial factors affecting sports performance

Learning
Outcome 1.1 1.2 1.3 1.4 1.5 1.6 1.7 2.1 2.2 2.3 2.4 2.5 3.1 3.2 3.3 3.4
Evidence
               
Worksheet 1

45
Unit 2: Programming strength and conditioning activities for sports performance

Learning
Outcome 1.1 1.2 1.3 1.4 1.5 1.6 2.1 2.2 2.3 2.4 3.1 3.2 3.3 3.4 3.5 3.6 3.7 3.8 3.9 3.10
Evidence
                  
Worksheet 2

Assignment

One

Unit 3: Delivering Strength and conditioning for sports performance

Learning Outcome
Evidence 1.1 1.2 1.3 1.4 2.1

Observation checklist  

Worksheet 3   

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 I confirm that the evidence provided is a result of my own work:

Signature of learner: Date:

I confirm that the learner has demonstrated competence by satisfying all of the learning outcomes and assessment criteria for this unit:

Signature of assessor: Date:

Signature of IQA: Date:
46

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)

 47

Portfolio – Level 4 Certificate for Strength and Conditioning (RQF)