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A.S Personal exercise program for netball

Extracts from this document...


PEP Name: Zo� Wiles Group: ApE Purpose/Aim of the PEP Outline of personal profile * Name: Zo� Michelle Wiles * Age: 16 * Height: 5ft 5 * Weight: 52KG * Gender: Female * Sport selected for PEP: Netball I am involved in a few different sports, maybe not directly in the present day but at some point in my life. My enthusiasm for sport has always derived from my uncle who was a major sport player. He ran the Basingstoke Squash Club and was a member of the rugby club and along with many other sports was a great lover of golf and fishing. For all my life I knew him as being the swimming teacher and he was my inspiration. I didn't learn to swim until the age of about 6 or 7 which was a complete contrast to my fellow swimmers who had been swimming since they were 6 months old. I used to be very competitive within swimming, competing up and down the country, travelling to the Isle of Wight, Crystal Palace, London, all over the nation but due to injury am now unable to compete to the same standard at which I used to compete. My passion for swimming will never die and as I cannot physically compete anymore, I try to encourage the future world class athletes by teaching children of all ages to swim with my swimming club, Basingstoke Bluefins. As this is a very active job, it helps to keep me healthy. I still like to try to keep my fitness levels up by also going to the gym which helps with comforting my mind with the mass consumption of food I seem to indulge in. I will use my gym membership with the Sports Centre instead of using the college gym as I prefer training in the gym in town as I am used to the machines and know other members who train in there. ...read more.


The chest press uses similar muscles as the chest pass does and so working on this specific machine will help to improve one of my weaknesses. The exercises aren't wholly suitable for the principle of specificity as they are not 100% exact to the skills performed in a sport training session or game. The resistance machines provide body resistance against more difficult exercises unlike fee weights which helps with body positioning so the exercises can be performed correctly and so will be more effective. Modifications with justification for next session For my next session I will increase the amount of repetitions to 8 reps per set and see how the increase goes. During my session today I felt a little more at ease with the exercises performed and feel a slight benefit from my training. I have felt a definite progression and I feel if I keep progressing almost every two sessions then my body will progress a considerable amount because it is working hard and the stresses being placed upon the muscles are causing them to lift and have heavier amounts placed upon them. Effects of training on performance The training sessions so far have made only small visible effects on my performance. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a ...read more.


The body adapts to the stresses of the exercises being performed and so the skills become easier. If the overload principle needs to be applied then the program must be varied for improvement. Recovery Recovery is needed to repair muscle fibres in the muscle tissue. Working to the F.I.T.T formula, 48 hours of rest is required for maximal output. Variation In the future, to make the training program more effective, variation within the sporting year can help to make improvements. Changing the type of training or activity will stop the athlete from losing interest and so not to overstress them. If the athlete has trained at one intensity for a period of time, a change of intensity can provide the body with time to recover and adapt to the demands of training. This relates to how the training year is sub-divided. Modifications for future use of other factors In the future, I could use the PEP training program to base my whole sport training. It could also be used for other athletes wishing to have a program but based upon their individual differences. Following the F.I.T.T formula, I could alter the program and use a different principle of training. To improve the effectiveness of the program I would increase the amount of times the fitness tests were carried out so that fitness levels could be monitored regularly and therefore averages could be taken. For these fitness tests to become more efficient, the training time would have to be increased as 5 weeks is a too short period to monitor any improvements that have taken place. To maximise training, I would include the use of free weights as they utilise training by using more muscles and the lack of resistance means that more stress is put upon the body. Motivation is a big contributor to the act of training. A training partner increases motivational levels and allows support, morally and physiologically by them being to spot your training if needed. It would be ideal to begin training in the preparation period giving maximal output before the new season begins. ...read more.

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