What is a Strength and Conditioning Program?

Strength training, also known as weight or resistance training, is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight. The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger. What’s important for everyone to know, is that strength training is not just about bodybuilders lifting weights in a gym. Regular strength or resistance training also helps prevent the natural loss of lean muscle mass that comes with aging and sedentary behaviour.

Proactivity Schools Strength Conditioning

Proactivity Strength and Conditioning Programs align with the Victorian Curriculum

At Proactivity we are continually improving and developing programs that cater to the needs of school students. Our groups range from students studying VCE Physical Education to school sport teams needing guidance to improve their performances in sport. Our programs consider the content needs of the VCE study design and include sessions on biomechanics, resistance training and training methods. Students engage in active sessions that cater to the learning needs of your students and allow students to develop their knowledge and understanding of this area of study.

Curriculum links and program details

Secondary School

Curriculum Links

Moving the body
Perform and refine specialised movement skills in challenging movement situations.

Evaluate own and others’ movement compositions, and provide and apply feedback in order to enhance performance situations.

Develop, implement and evaluate movement concepts and strategies for successful outcomes.

Understanding movement
Design, implement and evaluate personalised plans for improving or maintaining their own and others’ physical activity and fitness levels.

Learning through movement
Transfer understanding from previous movement experiences to create solutions to movement challenges.

Curriculum Links

Physical Education Unit 4: Training to improve performance

Area of Study 1

What are the foundations of an effective training program?

Outcome 1

Key Knowledge

  • Activity analysis, including skill frequencies, movement patterns, heart rates and work to rest ratios.
  • Fitness components: definitions and factors affecting aerobic power, agility, anaerobic capacity, balance, body composition, coordination, flexibility, muscular endurance, power and strength, reaction time and speed.
  • Assessment of fitness including: – the purpose of fitness testing including physiological, psychological and sociocultural perspectives – pre-participation health screening (PAR-Q) – informed consent – test aims and protocols – test reliability and validity.
  • Methods of at least two standardised, recognised tests for aerobic power, agility, anaerobic capacity, body composition, flexibility, muscular endurance, power and strength and speed.

Area of Study 2

How is training implemented effectively to improve fitness?

Outcome 2

Key Knowledge

  • Strategies to monitor and record physiological, psychological and sociological training data, including training diaries, digital activity trackers and apps
  • Components of an exercise training session including warm up, conditioning phase and cool down.
  • Training program principles, including frequency, intensity, time, type, progression, specificity, individuality, diminishing returns, variety, maintenance, overtraining and detraining.
  • Training methods including continuous, interval (short, intermediate, long and high intensity), fartlek, circuit, weight/resistance, flexibility and plyometrics.
  • Psychological strategies used to enhance performance and aid recovery including sleep, confidence and motivation, optimal arousal, mental imagery and concentration.
  • Nutritional and rehydration recovery strategies including water, carbohydrate and protein replenishment
  • Chronic adaptations of the cardiovascular, respiratory and muscular systems to aerobic, anaerobic and resistance training.

Capabilities: Personal & Social

Self-Awareness and Management

  • This strand involves students in identifying and describing the factors that influence their emotional responses.
  • Students develop the knowledge and skills to regulate, manage and monitor their emotions.
  • They develop a realistic sense of their personal strengths and have a realistic assessment of their own achievements and a sense of self-knowledge and self-confidence.
  • They identify personal characteristics and interpret their own emotional states, needs and perspectives.
  • Students develop skills to work independently and to show initiative, learning to be conscientious, delaying gratification and persevering in the face of setbacks and frustrations.

Social Awareness and Management

  • This strand involves students recognising others' feelings and knowing how and when to assist others.
  • Students learn to show respect for and understand others' perspectives, emotional states and needs.
  • They learn to participate in positive, safe and respectful relationships, defining and accepting individual and group roles and responsibilities.
  • Students gain an understanding of the role of advocacy in contemporary society and build their capacity to critique societal constructs and forms of discrimination.
  • This strand involves students interacting effectively and respectfully with a range of adults and peers.
  • Students learn to negotiate with others; work in teams, positively contribute to groups and collaboratively make decisions; develop leadership skills, resolve conflict and reach positive outcomes.
  • Students develop the ability to initiate and manage successful personal relationships.

Contact our team today, we are able to adapt our programs to the needs of your curriculum designs and students needs.