Create a plan in order to improve fitness levels within a game of netball.
Introduction
I am going to create a plan in order to improve my fitness levels within a game of netball. The plan must be specific to me therefore, by analysing my performance I can identify my weaknesses. This will help me to set targets which I want to reach whilst carrying out my plan.
I am 17 years old and it is very important that the plan is designed for the correct age category. Younger people may not be fully developed and could therefore injure their bones, joints, muscles, ligaments and tendons. I am a very active person as I enjoy taking part in many different physical activities. I have a high level of general fitness as this relates to the fitness required by a normal person to cope with the daily demands made of them. Being in good health is a complete state of physical, mental and social well being. I t helps to prevent you against accidents, heart disease, stress, muscle injury and other health problems. I am generally fit to cope with the following demands of everyday life:
* Over a 2 week cycle, I do 2 hours of A Level practical PE lessons
* I take part in the Enrichment activities during a Wednesday afternoon usually playing netball against other colleges.
* Once a week I have a netball match in a women's league, lasting 1 hour.
* On Tuesday's I do 135 minutes of dancing. This includes 45 minutes of tap, 45 minutes of Pointe ballet and then 45 minutes of modern.
* On Fridays I do 135 minutes of dancing, which includes jazz, musical theatre and a private lesson where I vary the dancing I do.
* On Saturday's I do 135 minutes of dancing, which includes two ballet lessons and a freestyle.
* At the weekends I do a lot of walking when I'm out with friends, i.e. shopping
As I do a lot of dancing I take part in many shows, competitions and examinations. These happen quite often, normally monthly.
I am specifically fit for dancing. This is an extension of general fitness; it is necessary if the activity is particularly demanding and if the performer is competing at a high level. The areas of specific fitness needed for dancing are mainly flexibility and strength. Dancers will be able to provide a more pleasing performance because increased flexibility will enable them to be more expressive and movements will be performed with greater ease. Body posture is important for a dancer and therefore increased flexibility helps to improve your posture, so that your body is held in the correct position. Upper body strength is required for a dancer as well as leg strength. At the moment I have no injuries or health problems so I can perform to my best ability.
Netball is a game which I very much enjoy and have been playing for about 7 years. Within my primary school years I took an interest for netball and since then I have continued playing. I was part of the school team and now I play for the 6th form team. I have participated in many competitive and non-competitive games, tournaments (district and county) and also trials. This shows that I have a lot of experience for this game and this has improved my ability to play netball and I have become a more competent player. Being successful in this activity has helped to maintain my enjoyment for the game.
For my training programme I want to improve my fitness levels. Here are the elements of fitness that are required to play netball:
Static strength
Coordination Endurance
Aerobic Anaerobic
Reaction time Explosive strength
Agility Speed
Stamina Flexibility
Dynamic strength Balance
Power
I am going to select the components of fitness that are essential when playing Centre position within a netball game. Within netball a player's performance is limited by physical strength and stamina, her reaction time and where (tactics come in) her intelligence.
There are several aspects of fitness that I need when playing netball:
Agility
This is the ability to change the body quickly and to control the whole movement of the body. This is needed in order to get free from your opponent. Dodging your opponent may cause them to become unbalanced, so that you are able to get free to receive a pass. Also if possession of the ball is lost then a change in speed is required in order to mark your opponent and have the chance to regain possession.
Muscular Endurance
This is the ability of the muscles to contract and relax repeatedly over a prolonged period of time, without becoming tired. Muscular endurance is needed in the legs in order to carry on moving throughout the game (Biceps femoris, Semitendinosus, Semimembranosus, Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius, gatrocnemius and Soleus). For example, when running to receive a pass, or when marking your opponent. Also muscular endurance is needed in the arms and shoulders (biceps brachii, triceps brachii, deltoids, trapezius) to be able to pass the ball continuously throughout the game, and also to provide sufficient strength in the arms to throw the ball to a far distance.
Strength
This is the amount of force, muscles are able to exert against a resistance. Leg and arm strength is needed when throwing, jumping and running. Also good abdominal strength is needed to maintain a good posture. The three types of strength; static, dynamic and explosive are all important in the game netball.
* Dynamic - Repetitive application of force, i.e. muscular contraction. It's a measure of muscular endurance. Dynamic strength is needed so that you are able to keep running throughout the game. It needs maximum effort initially, repeated and dynamic muscle action and then maintenance of a constant speed. I play Centre in netball and this position requires a lot of running as the Centre is the player who links the defence with the attack. They are designated to a large area on court (Each goal third, except for the semi-circles.) Therefore, dynamic strength is very important in the game of netball and particularly for the position I play. Netballers need to have enough dynamic strength to pass the ball powerfully and accurately which will minimise the chances of the opposition gaining possession. Strength endurance is needed to be able to exert the ball many times over and so our muscles withstand fatigue. Endurance strength is needed so that we are able to keep up with our opponents as our muscles may have to work for prolong periods of time. Adequate muscular endurance of lower back and abdominal muscles is also important in netball as players have to repeatedly bend down to gather low passes or rolling balls. A good level of strength endurance will ensure that fatigue doesn't affect your performance. Lack of strength endurance is highlighted in the last quarter of many matches in which a player complains of "jelly legs". This is usually accompanied by decreased performance in skills requiring muscular strength or power.
* Static - Maximum strength versus an immovable object. But also it is important when stationary. This is needed in netball when landing one-two which aids the prevention of lower back pains. Adequate abdominal strength is also required to maintain correct torso alignment during skills such as shooting and landing from a jump. When receiving the ball we need strength to be able to maintain our balance and hold our particular body position and to resist the force of the on coming ball
Defenders when marking their opponent by reaching out to mark the ball also need static strength
* Explosive - Maximum force used in one movement, i.e. power. It's a combination of speed and force. This is needed in netball for single explosive acts. At the centre pass, explosive strength is needed in the leg muscles to be able to sprint dodge to get free to receive a pass. As I often play WD, this explosive strength is needed in this situation. In the situation, where there is a rebound (i.e. after an attempted shot) explosive strength is needed again in the leg muscles to be able to jump quickly to receive the ball. Explosive strength requires speed of movement and maximum muscular effort. A netballer may use maximum strength when attempting to throw the ball with great force, so that the ball is delivered quickly to their team member. The development of muscular power will facilitate performance of the characteristic explosive movements to initiate attacking and defensive strategies and during elevating leaps to receive a high pass or to rebound a goal. Increased power of the upper body will enhance ball handling and goal shooting skills.
It could be argued that strength is more essential for a centre than it is for a goal shooter; as the centre usually has a lot more possession than a shooter and therefore is involved in the game a lot more. This will mean that strength endurance is certainly more essential for a centre player rather than a goal shooter and also more power in the arms and legs would be needed as the centre is involved in a lot of the passes on court. Where as the goal shooters main objective is to shoot and score. Normally, ...
This is a preview of the whole essay
It could be argued that strength is more essential for a centre than it is for a goal shooter; as the centre usually has a lot more possession than a shooter and therefore is involved in the game a lot more. This will mean that strength endurance is certainly more essential for a centre player rather than a goal shooter and also more power in the arms and legs would be needed as the centre is involved in a lot of the passes on court. Where as the goal shooters main objective is to shoot and score. Normally, if a shooter is passing the ball it is within a short distance, i.e. within the semi circle, trying to create an opportunity for either herself or the GA to shoot.
Due to the fact that different positions demonstrate significant differences in the performance; training programmes/sessions should be designed specifically to meet the demands of match play and also tailored to individual positional demands within the game.
Passing in netball requires a high level of elastic strength and also strength endurance as the throwing action is often powerful and explosive and it is performed at high speed (which increases the pace of the game.) Also you have to be able to have a good level of strength endurance so that you are able to pass the ball successfully even towards the latter of the game.
Speed
This is the ability to perform a movement or cover a distance in a short period of time. The sprint dodge requires speed, so that you are able to get free from your opponent to receive a pass. Also when possession of the ball is lost, speed is needed so that you can run back quickly and mark your opponent to try and regain possession. As a Centre I use my speed at the majority of times in order to get in front of my opponent to be in a safe position to receive a pass. Fast arm speed results in; passes being able to be thrown over a long distance and also the faster the passes, the faster the pace of the game.
Flexibility
The definition of flexibility, suppleness and mobility is the range of movement possible round a joint and this depends on the amount of stretch allowed by the ligaments, joints, tendons and muscles. Flexibility is an important component of physical fitness for all athletes as increasing your flexibility aids performance and helps to avoid unnecessary injury. Throwing is one of the most used skills in the game. No matter where you play, whether you are in the mid-court as centre, or on the goal line as goal defence, you have to pass the ball. Flexibility/suppleness in the shoulder joint is required when throwing. The head of the humerus fits into a very shallow cavity on the scapula called the glenoid fossa. This ball and socket joint allows free movement, or certainly as much movement as the shape of the articulating surfaces permits. The greater the range of movement at the shoulder joint, the greater range in which muscles can apply force and therefore the ball can be thrown to a further distance. Netballers need to have a great range of flexibility in the shoulder joint, to allow them to pass the ball powerfully and therefore minimise the chances of interception by the opposition. Flexibility is essential in all the joints that are used when you pass the ball. The shoulder joint, elbow joint, radio-ulna joint and the wrist joint all require flexibility as they are all involved in the passing process, for example the wrist joint provides power in the pass by propelling the ball forwards. Flexibility is an important component of fitness for a netballer as the more flexible the player is, the further they can reach or intercept the ball. With a full range of movement at the joints all performances will be improved and improved flexibility increases the range over which muscles can apply force. Flexibility at the hip joint can increase your speed due to an increased stride length. Flexibility is needed in both the back and hips, as flexibility in your back not only improves your posture but also it allows you to reach, stretch and bend more easily which is essential: when marking, intercepting and reaching or catching a pass that is inaccurate causing you to reach/stretch to gain possession of the ball. Flexibility in the hip is essential when performing the feint dodge.
Flexibility also improves the effectiveness of the antagonistic muscles, and so agility and coordination are improved. Both these aspects of fitness are important in the game of netball, for example better passing, dodging, applying the footwork rule and also your attacking play when running in space away from your opponent to receive a pass.
Balance
This is the ability to keep an upright position without faltering during the execution of the performance. Good balance when landing will result in more accurate passes as you will be well balanced and will not be faltering when releasing the ball. Also when marking your opponent; to gain a full stretch, balance is required. This will improve your defending as it will be more difficult for your opponent to find a member of their team to pass to.
Coordination
This is the ability to use your senses, such as your eyes, together with your body parts, such as your arms or to use two or more body parts together. It is important in the game of netball when marking your opponent as hand-eye coordination is needed. When marking, you need to divide your attention so that you are aware of where the ball is and also where your opponent is. This allows you to mark your opponent but also by watching the ball, it gives you the opportunity to intercept the ball if you gat the chance. Also hand-eye coordination
Multi-limb Co-ordination
This is definitely necessary when playing netball, because you need your arms and legs to work together efficiently, i.e. when running. You need to bring your right arm up as you raise your left leg and vice-versa.
Reaction time
This is the length of time between the reception of a stimulus and the initiation of a response. A fast reaction time will be an advantage to a netball player as in a toss up situation, the faster you can react to the whistle, the more likely you will the toss up and so gain possession of the ball. Also at the centre pass, the faster you can react to the whistle (GD, WD, GA, and WA - i.e. players who can receive a pass in this situation), the more quickly you can perform a sprint dodge to get free from your opponent to receive a pass.
Fitness testing
Before starting my training programme, I carried out several tests in order to help me analyse my current level of fitness.
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.
The multistage fitness test
The objective of this test is to monitor the development of my maximum oxygen uptake (V02 max).
To undertake this test you will require:
* A flat, non slippery surface at least 20 metres in length
* 30 metre tape measure
* Marking cones
* Pre-recorded audio tape
* Tape recorder
* Assistant
Method
Measure out a 20 metres section and mark each end with a marker cone. Carry out a warm up programme of jogging and stretching exercises. The test is conducted: it consists of running 20 metre shuttles. However, this must be in time with the electronic bleeps on the pre-recorded tape, so you have to run at a pace that the bleeps are dictating. If the athlete arrives at the end of a shuttle before the bleep, the athlete must wait for the bleep and resume running. As the levels go up, the amount of time you have to complete the 20 metres decreases. The athlete keeps running for as long as possible until he or she can no longer keep up with the speed set by the tape at which point they should voluntarily withdraw. If the athlete fails to reach the end of the shuttle before the bleep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn. The longer a performer is able to continue, the higher their V02 max. This is "the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight." People who are more fit have a higher V02 max value and can work more intensely than those who have a lower V02 max.
Sit up max ( 60 seconds)
This is a measure of trunk strength endurance. The athlete performs as many full sit ups as possible in 1 minute. Good scores are 60 for men and 50 women. Poor scores are 38 for men, and 30 women. For this you need to do correct sit ups with your knees bent at right angles and your feet firmly on the ground. This not only measures muscular endurance, but also dynamic strength, as they are both closely linked. Muscles need to work continuously, moving and supporting the body.
Flexibility testing
To measure my flexibility, I used the sit and reach test. This measures how far you can reach relative to your toes. The distance you can move the slide forwards is a measure of the amount of flexibility in your lower back and hamstrings. By using the table below I could find out how flexible I am.
24
Poor
25 - 29
Below average
30/31
Average
32 - 34
Good
35 +
Excellent
Wingate test
The athlete must warm up to prevent injury; a cycle ergo meter is required with a 0.075kg per kg (for men) of weights placed on the bike. The athlete will cycle for 30 seconds as fast as they can. Someone will count the number of pedal revolutions for every 5 seconds. The athletes power output can be calculated by:
Output (watts) = load (kg) * revolutions (per 5 secs) * 11.765
Sergeant jump
This is where jump straight up using only the power from your legs. This measures the difference between a person's maximum stretch height (without rising onto your toes) and the height they reach when vertically jumping upwards. This I a simple way of measuring elastic strength
30 metre sprint
Mark out 30m on your selected running surface. Using a flying start, sprint as hard as you can between the marked areas. The sprint should be timed from the start to the finish line and recorded. The table below is then used to find your speed rating.
< 4.5
Excellent
4.6 - 4.5
Good
4.8 - 4.7
Average
5.0 - 4.9
Fair
> 5.0
Poor
The Illinois agility run
Mark out an area of 10m in length and place 4 obstacles 3.3m apart.
Lie prone, head to start line, hands beside your shoulders. On the command of "Go" run the course as fast as possible. The run should be time and recorded. Using the table below you agility can be rated.
< 17.0
Excellent
7.9 - 17.0
Good
21.7 - 18.0
Average
23.0 - 21.8
Fair
> 23.0
Poor
Balancing on a beam
Time how long balance can be maintained on one foot, with eyes closed, on a balance beam or an inverted bench.
Ball toss
Time how long it takes you to learn how to jungle with three balls.
Ruler drop test
Place a metre ruler against the wall. Your partner holds the ruler against the wall at the zero end of the metre ruler. You then place your preferred hand, level with the 50cm mark on the ruler, but not touching it. Without warning, your partner lets go of the ruler and you must catch it with thumb and index finger. The table below can be used to assess your results.
> 42.5
Excellent
37.1 - 42.5
Good
29.6 - 37.0
Average
22.0 - 29.5
Fair
< 22.0
Poor
Results from my pre - tests
Fitness component
Test
Score
Cardiovascular fitness (V02 max)
Multi-stage fitness test
9:5 (44.69 ml/min/kg body weight)
Speed
30m sprint
4.6
Coordination
Ball toss
6 mins 55 secs
Dynamic strength
Sit ups in 1 minute
39
Flexibility
Sit and reach
38cm
Agility
Agility run
8.4 secs
Balance
Stalk balance
3 minutes 37 seconds
Reaction time
Ruler drop test
40 cm
Resting heart rate
Pulse rate
59 b.p.m
Carrying out the pre-tests has proved to me that I already have a good level of endurance. My heart rate is quite low and the lower your heart rate, the fitter you are. From the flexibility table (above) I can see that my flexibility is excellent. The bleep test shows that I am already quite fit and have a moderate level of endurance. It tests my aerobic fitness which is a reflection of how fast your heart and lungs are able to deliver oxygen to your muscles. Your V02 maximum is measured by this test and the higher it is the fitter you are. My dynamic strength is of a reasonable level.
My main weaknesses are:
* Cardiovascular fitness
* Coordination
* Agility
My agility could be improved so that particularly my attacking play improves within a game, i.e. enabling to perform effective feint dodges consistently. When I compared my results for the ball toss test with my friends I found that it took me the longest to learn how to juggle with three balls, therefore my coordination could be improved. This will be beneficial in a game of netball as it is a game that requires hand-eye coordination such as watching your opponent and team members as well as moving to get free to receive a pass.
I already have a moderate level of cardiovascular endurance which can be seen from the results of the bleep test. But I feel improving it, hopefully will improve my game as; if you become fatigued your passing lacks accuracy, strength, power, you are less motivated and determined and your whole performance is affected. Therefore, if I can improve my cardiovascular endurance to prevent me from becoming fatigued my overall performance should be improved. Also if my cardiovascular fitness improves then I will have greater chance of being fitter than my opponent and so I will become fatigued much less quickly. This is an advantage as I will be able to keep running, passing, dodging etc without being as tired as my opponent and so they will find it much more difficult to mark me.
I am going to plan a training programme to improve the weaknesses I have identified, as well as maintain my other fitness levels.
Goal setting is very important when planning a training programme as it gives you a focus to what the purpose and aim of the programme is for and it also helps to motivate you. My goals must be:
S - be specific
M - training targets should be measurable
A - goals should be adjustable
R - goals must be realistic
T - training targets must be time based
E - goals should be challenging and exciting
R - goals should be recorded
My goals are exciting and I feel I will find them challenging as my cardiovascular endurance is already quite high so improving this will require commitment and motivation.
The principles of training
Before designing my training programme, I will need to consider the principles of training. Therefore, the circuit can be designed to improve specific areas that need improving. This must be done at a safe rate so that injuries are prevented and also to prevent plateauing too soon.
There are 4 principles of training which apply to all fitness training:
Any type of training must be specific the individual, the activity and the energy systems. It is important to assess your initial state of fitness, so that the workload can be accurately estimated. Everyone has limitations, being aware of your physiological capabilities will help you make the most of your strength rather than highlight your weaknesses. You must also identify the fitness components required in netball and the major joints and muscles used. My training programme will involve the use of these muscle groups and joints and it will also include reproducing the movement patterns that you would use in a game situation. Identify the energy systems used during netball and their overall contribution to the total energy expenditure. My training programme will be specific to netball and I have chose to concentrate on a particular part of the body as every exercise has a specific effect on each of the parts of the body.
Overload
Training must be raised to a higher level than the normal level, to create the extra demands to which the body will adapt. Gradually, your body will adapt to this increased demand by becoming fitter. It can be achieved in the following ways:
* Frequency of training needs to be increased. This means how often the training is carried out.
* Intensity must be increased. This can be done by simply working harder.
* Duration may refer to the length of each training session and this should be increased. It can also refer to the amount of time you spend on a particular aspect of your training.
Every athlete responds differently to the same amount of training. One athlete may cope very well where as another will struggle. Therefore any training must take into account individual differences.
Progression
The training you are doing, and particularly the amount of overload, must be increased progressively. As the body adapts to the training it progresses to a new level of fitness. Progress to the next level is achieved by a gradual increase in intensity to create an overload. The workload should only be increased once some adaptations have occurred, so it is important to monitor your performance closely so that you don't put too much stress on the body too soon. You should be realistic and reasonable about the demands you make of your body. Most progress is made in the early stages where as at higher levels of fitness there is less progress. A gradual build up of an exercise prevents injuries, as it gives the body time to adapt to the increased demands on it.
* It is always difficult to decide how much overload should be applied. It has been suggested that the training intensity should not be increased by more than 10% a week.
Reversibility
Training effects are reversible. If exercise is reduced in intensity or stopped altogether then the benefit can be quickly lost. Deterioration sets in after about one week. Strength and speed are eventually lost with muscles losing their tone and size, i.e. atrophy.
Aerobic adaptations to endurance training tend to be lost much quicker than adaptations to strength training during a period of detraining.
My training programme will include variety. I will improve my weaknesses by using a variety of different training methods. This will help to maintain interest and motivation.
I have considered the different types of training and decided which training type is best suited, to the goals I am trying to achieve. In order to improve my cardiovascular fitness I need to take part in continuous sub maximal activity involving the whole body, i.e. running, swimming, walking, cycling as these activities put stress on the cardiovascular and respiratory systems. I will work for a minimum of 12 minutes as this is because for the first couple of minutes of exercise the major contributors to energy production are the anaerobic systems, as your body needs time to adjust to the increased oxygen demand.
* To improve my cardiovascular fitness I am going to use continuous training. Continuous duration runs to improve maximum oxygen uptake (VO2max).
* To improve the accuracy of my passing progressive practises will be carried out and to improve the strength in my arm muscles and flexibility at my shoulder joint I am going to set up a circuit.
Training heart rate
I now have to decide the intensity of the training and this will depend on my current level of fitness. It is important that you work at an intensity that overloads your system, but at the same time keeps you below your anaerobic threshold. If you go beyond your anaerobic threshold the predominant method of producing energy is the lactic acid system. I am going to calculate the heart rate I should train at by the following method:
Training heart rate 75% = heart rate at rest + 0.75 (maximum heart rate - heart rate at rest)
= 59 + 0.75 ( 203 - 59 )
= 167 b.p.m
I am going to start lower end of the training heart rate range, which is 60% VO2 max and then gradually progress to the higher limit (75% VO2 max)
* 60% VO2 max = 145.4 b.p.m
* 75% VO2 max = 167 b.p.m
The graph below shows working within the aerobic threshold:
Overtraining
I am aware of overtraining and the negative affects it has on your performance, therefore I will avoid this by ensuring I do not put too much strain on the body during training and I give enough time for my body to recover. If I notice any of the symptoms then I will re-evaluate my training programme and reduce intensity.
Symptoms:
* Decrease in performance
* Suffering illnesses far more than usual
* Unexplained weight loss
* Lacking in motivation, mentally tired
* Chronic fatigue
* Higher than normal heart rate and lactate levels during exercise
Circuit training
I will apply the principles of training when planning and carrying out the circuit. The intensity of the training must be at the correct level so that I do not get put off the training as this would result in a lack of motivation and interest throughout the programme. Other reasons for making sure the intensity is right are: if the programme was too demanding the muscles will become sore and strained. The circuit mustn't be too easy or difficult but it should be manageable. You can overload in circuit training by increasing the number of reps, doing the same number of reps but in a quicker time, or by repeating the circuit. The circuit is specific to the game of netball and to the muscle groups or components of fitness that I need improving. Having a specific programme will meet my needs and will give me specific results. I have chosen several strength endurance exercises specific to the goals I am trying to achieve. I am going to be specific to the muscle groups I work, i.e. strength endurance in the arm muscles (Biceps brachii). The duration for the work time or the number of reps will increase gradually. The frequency of training can also be increased so that I train more frequently than my normal schedule. The workload will be increased gradually so that I prevent injury and plateauing too soon.
My intention is to improve my agility, cardiovascular fitness and coordination. I have chose circuit training as it can be organised so that the circuit is highly specific to the game of netball.
The Circuit
The circuit will consist of 8 stations. The resistance used in the circuit, is my own body weight and light weights and each exercise concentrates on a particular muscle group
The exercises that I am going to include in my circuit are:
Step ups - This exercise works on the leg muscles such as (Gastrocnemius, Semitendinosus, Biceps femoris, Semimembranosus, Vastus medialis, Rectus femoris, Vastus lateralis). It will improve muscular endurance in the legs which is needed in netball to maintain performance throughout the game, (i.e. cardiovascular fitness) For example, when running, marking your opponent, jumping, dodging etc.
Bicep curls - To improve strength endurance in the upper arm so that the ball can be released many times without the accuracy of your passing decreasing. Improved muscular endurance/ dynamic strength will ensure that my biceps brachii can contract repeatedly throughout the game without becoming tired.
Sit ups - To improve the abdominal muscles so that the whole upper body can
add power and strength to the explosive movement during the delivery of the pass. It will also help to keep my torso upright. As my body lowers to the floor my muscles will contract eccentrically, and when it is raised they are working concentrically.
Alternating bean bag pass - This exercise relates to hand-eye coordination. I am doing this exercise as I feel it will improve my coordination.
Agility run - This exercise relates it to the game of netball, so that my exercises are put into practise. I will be carrying out this exercise as fast as I can and so I hope to improve my agility.
Dorsal raises - Increases upper body strength and therefore assists the abdominals as strong abdominal muscles must be supported by strong back muscles. I am also aiming to improve shoulder and spine flexibility. Improving flexibility in this area I feel is important as it will improve my body posture, so that there are no over tight muscles which can cause aches and pains. The majority of movements that occur during a game of netball require some flexibility in the back and this is an area that is prone to injury. Improved flexibility will result in a better performance and flexibility in the shoulders will allow a full range of movement at the ball and socket joint at the shoulder. This will then improve the force which I can throw the ball.
Tricep dips - To improve the strength endurance in the upper arms so I can pass the ball accurately throughout the game without becoming fatigued.
Skipping - I am including this exercise in my circuit in order to improve my muscular endurance in my arms and legs and my cardiovascular fitness. Dynamic strength in my leg muscles and arm muscles may also be improved as both dynamic strength and muscular endurance are closely linked together because the muscles need to work continuously, supporting the body. This will enable you to maintain your performance throughout the game.
Station No.
Exercise
Resistance
Muscles worked
Step ups
Own body weight
Gastrocnemius
Semitendinosus
Biceps femoris
Semimembranosus
Vastus medialis
Rectus femoris
Vastus lateralis
2
Bicep curls
Weights
Biceps brachii
3
Sit ups
Own body weight
Abdominal muscles - rectus abdominis
4
Agility run
Own body weight
Wrist flexors/wrist extensors/biceps brachii/triceps brachii/Anterior deltoid/Posterior deltoid
5
Dorsal raises
Own body weight
Trapezius/Infraspinatus
6
Alternating Bean bag pass
Own body weight
Wristflexors/wrist extensors/biceps brachii/triceps brachii/Anterior deltoid/Posterior deltoid
Trapezius
Erector spinae group
7
Skipping
Own body weight
Gastrocnemius
Semitendinosus
Biceps femoris
Semimembranosus
Vastus medialis
Rectus femoris
Vastus lateralis
Wrist flexors/wrist extensors biceps brachii /Anterior deltoid/ Pectoralis Major
8
Tricep dips
Weights
Triceps brachii
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the circuit; testing the workload I should begin with. I have decided on doing a timed circuit where I will work for 1 minute at each station and then have a one minute rest interval. Although, for Agility run I have decided that it would be much easier to do a set number of reps/sets for each of these practises.
The duration for the work time and rest intervals at each station are as follows:
* Week 1 - 60 seconds working, 60 seconds rest
* Week 2 - 60 seconds working, 45 seconds rest
* Week 3 - 90 seconds working, 45 seconds rest
* Week 4 - 90 seconds working, 30 seconds rest (Repeat circuit after 5 minutes rest)
* Week 5 - 105 seconds working, 30 seconds rest (Repeat circuit after 4 minutes rest)
* Week 6 - 135 seconds working, 30 seconds rest (Repeat Circuit after 4 minutes rest)
Agility run
* Week 1 - 1 reps,
* Week 2 - 2 reps
* Week 3 - 3 reps
* Week 4 - 3 1/2 reps
* Week 5 - 4 reps
* Week 6 - 5 reps
The set up of my circuit
Organisation
* Gym
* 2 Dumbbells
* 3 Benches
* 3 Gym mats
* Skipping rope
* 2 Bean bags
Gym sessions
I will apply the principles of training when planning and carrying out the gym sessions. The gym sessions I will be using mainly to work on my cardiovascular fitness as there are many machines that I can use to develop this, i.e. running machineThe exercises and machines I am going to use in the gym are:
* Exercise bike
* Running machine
* Rowing machine
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the gym session; testing the workload I should begin with. I have decided on the workload for each of the exercises I am going to carry out.
Exercise machine
Muscles worked
Fitness component
Running machine
Gastrocnemius, Semitendinosus
Biceps femoris, Semimembranosus
Vastus medialis, Rectus femoris
Vastus lateralis
Cardiovascular fitness,
Muscular endurance/dynamic strength
Rowing machine
Gastrocnemius, Semitendinosus
Biceps femoris, Semimembranosus
Vastus medialis, Rectus femoris
Vastus lateralis, biceps, triceps brachii, Anterior deltoid, Posterior deltoid, Trapezius
Cardiovascular fitness, muscular endurance/dynamic strength, Stamina
Exercise bike
Gastrocnemius, Semitendinosus
Biceps femoris, Semimembranosus
Vastus medialis, Rectus femoris
Vastus lateralis
Cardiovascular fitness,
Muscular endurance/dynamic strength
The intensity that my training is pitched at must be of the correct level. Therefore, before I started my training programme I carried out the gym session; testing the workload I should begin with. I have decided on the workload for each of the exercises I am going to carry out. Before starting my training programme I did a fitness test on the running machine and the results showed that my current level of fitness is excellent.
Physiological adaptations that occur as a result of training
After a prolonged period of aerobic training, a large number of long-term adaptations will take place.
Where
What changes
Effect
Lungs
* Respiratory muscles become stronger
* Lung volume increases due to utilising more of the available alveoli
* Maximum pulmonary ventilation is increased due to greater tidal volume and increase in breathing rate
* Efficiency of respiration increases
* Diffusion of gases is increased due to greater surface area.
* Greater diffusion rate, which might not be that important in getting oxygen in but will certainly help in getting carbon dioxide out
Heart
* Myocardial hypertrophy (heart gets bigger - both size of left ventricle and thickness of muscle)
* Resting heart rate decreases (bradycardia)
* Stroke volume increases thus increasing maximal cardiac output
* Heart is more efficient due to increased stroke volume and fewer beats are needed to supply the same amount of oxygen
Vascular system
* Arterial walls become more elastic
* Increased number of capillaries at muscle and lungs
* Enables greater blood pressures to be dealt with and maintain blood flow
* Greater surface area and therefore greater gaseous exchange
Blood
* Blood plasma volume increases
* Red blood cell and haemoglobin increase
* Increased blood plasma volume decreases the viscosity of the blood and allows a greater flow through the capillaries; greater blood volume will increase stroke volume
* Greater amount of haemoglobin for oxygen transport
Muscle
* Mitochondria increase in size and number
* Myoglobin levels increase
* Increased enzyme activity
* Muscle stores of glycogen increased and utilisation of fats as a fuel increase
* Increased aerobic metabolism
* Helps transport the oxygen from the capillaries to the muscle cells
* Increases the efficiency of the aerobic energy system
* Increases amount of aerobic energy produced; fats provide a large amount of energy and allow glycogen to be saved (i.e. the glycogen sparing effect).
Muscular adaptations
* Muscle hypertrophy - The myofibrils become thicker due to increased protein synthesis.
* Energy stores within the muscle cells increase - ATP, Phosphocreatine and glycogen increase; which provides more fuel for anaerobic energy systems.
* The body's tolerance to lactic acid seems to increase, allowing it to work longer at higher intensities.
* Resistance training has also found to increase the strength of ligaments and tendons, and increase the deposit of calcium onto bones, making them stronger.
Neural adaptations
* After resistance training the total number of motor units recruited is increased and also the synchronisation of the contraction will improve.
* Golgi tendon would seem to be inhibited. This is the system responsible for limiting muscular contraction so no damage occurs to it or its surrounding tissues. With this tissue inhibited, the muscle can create more force.
