Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific sport and position, which will improve individuals fitness. To develop two aspects of my fitness to improve my performance in Netball

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Priti Tapariya        P.E PEP     Mr Amblin                         12.8 HR

Personal Training Program

Planning

Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific sport and position, which will improve individuals fitness. To develop two aspects of my fitness to improve my performance in Netball. The two aspects I will be training are Muscular Endurance and Flexibility. I have decide to train these two aspects out of all the Health and Skill related Fitness principles as I believe improving them will have a positive impact on my performance in Netball. These two aspects will not be too difficult to train, as they do not require a large amount of specialised equipment, as I will be able to find them all at Fitness First.

Personal Profile:

Name: Priti Tapariya

Age: 17

Gender: Female

Height: 5’7

Weight: 11 stone

Health Problems: None

Activity: Netball Goal Shooter

Facilities: Fitness First Gym, Kingsbury

My name is Priti Tapariya and I am 17 years old. The sport I have chosen to do a personal exercise program is Netball. My height is 5’7 and my weight is 11 stone. The game of Netball requires many different aspects of fitness, which I will outline below. I will be able to train for Netball once a week. I have no current health problems which could affect my Netballing game. I enjoy playing this sport as it is a team game and is enjoyable to play. It also has different aspects which can help you keep fit and healthy.

Sport and Position: Netball Goal Shooter

Health related Components: Agility, Balance, Co-ordination, Flexibility, Power, Reaction Time, Speed, and Stamina.

Agility: the ability to change directions of the body at speed, in one complete action. I will need to be able to do this, as I will be defending the ball from the keeper; as well as dodging the goalkeeper, to get free. This will enable me to receive the ball; I will need to be able to move my body into the right positions so I am able to shoot accurately and in one complete action.

Balance: the ability to maintain equilibrium when stationary or moving. As I am unable to move with the ball, I will need to be able to keep balance whilst intercepting the ball when moving; therefore needing to maintain full balance.

Co-ordination: the ability to carry out a series of movement smoothly and efficiently. I will need to be able to take shots at the goal post; at the right angle, time and with the right amount of power. I will have to make sure the timing of the shot is correct, as I do not want the defender to be getting in the way of the shot. I will also need co-ordination whilst passing the ball in the attacking third successively, to enable the best shooting position and stance.

Flexibility: the ability to move our joints and limbs through there full range of movement. I will need to be able to move to my fullest; whilst intercepting the ball or defending my opposition. I need to be able to move my muscles fully and freely allowing the best movement in time. My position will need this when having to react suddenly and receives the ball at a different angle than expected; this requires the body to move through a range of movements.  

Power: the ability to combined speed and strength together. I will need to be able to dodge the opponent to get free to receive the ball; having the right amount of power and strength in my arms and legs when taking the shot at the goal post.

Reaction time: the ability to respond to a stimulus quickly. I will need to be able to do this when receiving the ball, defending the opponent when they are trying to dodge me and get free. I will also need this when the goal attack  or myself has taken a shot and am going for the rebound; as I need to jump to intercept the ball at the right time in order to gain position.

Speed: the ability to move all or part of the body as quick as possible. The player needs to be able to dodge the opponent efficiently to create a space in order to receive the ball and to prevent them from intercepting the ball. Speed is also required as you are not in play the whole time, therefore this allows you to have a longer recovery period, as you are making movements at speed for a short period of time.

Stamina: the ability to work the body for a long period. The player needs to be able to continue to play to the best of their ability without tiring quickly. Stamina is not required as much for this position as they are not in play in the game the whole time.

Skill related Components: Muscular Endurance, Muscular Power

Muscular Endurance: the ability to work a group of muscles very hard and maintain contraction over a period. The player needs to be able to work at a high intensity for a short period; as they are not in play throughout the whole game allowing a longer recovery time.

Muscular Power: the ability to contract a muscle with speed and at force in one explosive act. This is required, as you need it when passing the ball through out the game. This needs to be done quickly and in one act.

Tests: Muscular Endurance: Abdominal curls (correctly done in 30 seconds)

                                - Press ups in 1 minute

        Flexibility: Sit and Reach Test

        Speed: 50m Sprint

        Agility: Illinois Run

        Stamina: Multi stage fitness test (Beep test)

        Muscular Power: Standing Vertical Jump

From the tests listed above I will have to do the Abdominal Curls (correctly done in 30 seconds), Press ups in 1 minute, Sit and Reach Test and Standing Vertical Jump both before and after my Personal Exercise Program as these 4 tests are the main tests that are training my main components. I will not have to redo the 50m Sprint again as I am not training speed, the Illinois Run as I am not training Agility and the Multi stage fitness test (Beep test) as I am not training Stamina as my main components.  

Below are tables for the national average test scored in comparison to my scores before the Personal Exercise Programme.

Abdominal Curl Test (number in 30 secs)

Press ups (number in 1 minute)

Sit and Reach Test

Standing Vertical Jump (cm)

Illinois Agility Run (secs)

Multi Stage Fitness Test (VO2 Max) (ml/kg/min)

Abdominal Curl: lay flat on your back, with your feet bent at the waist and the knee. You start flat on you back and sit up to 90 keeping your arms across you cheat. Keeping your legs bent at the knee and the soul of your feet flat on the floor. You them count how many you fully do in 30 seconds.

Press Ups: Keep your bodyline straight and making sure you get close to the floor, on each one, keeping your arms cheat width apart, bending and straightening the arms on each press up.

Sit and Reach test: measuring the flexibility of your legs and hip, focusing on the hamstrings. The performer sit on the floor with both legs out stretched and feet pressed flat against a flat surface. You then bend from the waist and slowly reach forward as far as possibly, while keeping your knees straight and flat on the floor. The distance that your fingertips reach on the maximum stretch is than recorded.

Standing Vertical Jump: Stand with your back to the chart, measuring where the top of your head reaches and line up with zero. Bend your knees, and jump upwards, fully extending your body. Touch the chart, as high as you can with you fingers; and measure were you reach. You would than record the best score out of your three attempts.

Below are tables for the national average test scored in comparison to my scores after the Personal Exercise Programme. As I have not been training Agility and Stamina I did not need to re-do the tests after the Personal Exercise Programme, as they were not necessary.

Abdominal Curl Test (number in 30 secs)

Press ups (number in 1 minute)

Sit and Reach Test

Standing Vertical Jump (cm)

Evaluation and comparison of pre-test results: if I were to do a comparison of my results before the Personal Exercise Programme against the National average for female 15-16 year olds, my scores would be mainly below average. In the Abdominal, I performed 20, against the National average that is average. For the Standing Vertical Jump I scored 32cm, which is a low score, I also got a low score on the Sit and Reach test, as a low score was less than 25cm, and I performed 23cm. on the Press Ups my score was below average.

After I had completed my Personal Exercise Programme, I redid the tests, which I had to do, which were associated with my training components. When I re-did the Abdominal Curls, my performance decreased by 1 curl, down to 19 curls in 30 seconds. I was still in the average section compared to the National average. On the Standing Vertical Jump, my score increased by 3 cm, still leaving me in the below average section, with a low score, compared to the National average. On the Sit and Reach test, I did not make an improvement, or decrease my score. As I was training Flexibility, I was a bit surprised that I did not improve on my score. Overall, I had not improved on my main components, and this showed that the Sit and Reach test did not help me see if I had made an improvement, if any. After my Personal Exercise Programme, i was able to see that my Flexibility training did not help me improve. This may have been due to several reasons; it may have been that I was not doing the right stretches to train Flexibility,

I was not doing the stretches correctly, and I was not pushing myself to my maximal potential. All of the above factors may have been responsibly for my not improving in my Personal Exercise Programme.  

Muscular Endurance: As I am working on Muscular Endurance, I will need to focus my Personal Exercise Programme mainly on my arms and upper body and partly on my legs, as my upper body is used more as I intercept and pass the ball. My legs come into action mainly using speed, when I am running. By training Muscular Endurance, I will be able to maintain my speed and strength throughout the game.

Flexibility: is the ability to move our joints and limbs through there full range of movement. There are many different types of mobility training that can be used to improve Flexibility. It may also reduce the likelihood of injury, therefore the more flexible you are, and the less likely you are to get injured.

Active stretching: involving a large amount of voluntary muscular contractions and holding stretches for a period between 30-60 seconds.

Passive stretching: involving the help of a partner to apply added force and resistance. This allows you to push yourself a little harder and be able to stretch a bit more.

Proprioceptive Neuromuscular Facilitation (PNF): involving the isometric contraction of the muscles during passive stretching to further stretch the muscles. In Netball, I will need to have a large range of movement as I may have to move the muscles to an uneasy position to intercept or defend the ball.

Safety Considerations:

Why should I perform a warm up and cool down? Warn ups and cool downs are the most important of all principles of training. This is as you are preparing the body for exercise, to prevent an injury and undue muscles soreness and discomfort following exercise.

Benefits of a Warm up: improves oxygen delivery due to an increase in heart rate and dilation of blood vessels due to the release of adrenaline.

- Increased temperature increases viscosity of the blood, improving blood flow to the working muscles.

- Increase muscles temperature; improve elasticity of muscles fibres, which can lead to a rate of force and speed of contraction.

- Increase speeds of nerve impulse transmission, which can help use perform skills better.

Benefits of a cool down: maintains cardio respiratory functioning, which helps to speed up the recovery process.

- Keeps capillaries and other blood vessels dilation, enabling the muscles to be filled with oxygen-rich blood, which helps to remove fatiguing products such as lactic acid and carbon dioxide, which can act on our pain receptors.

- It can help minimise muscular pain.

Warm up:

Warming up is a very important part of exercise. We need to do this to gradually raise the body’s temperature and heart rate. This improves the exchanging of oxygen from haemoglobin, warms up the muscles, warms and loosens joints. The whole point of warming up is to prepare you for the main activity. The three main reasons for warming up are:

  • To prevent injury, when more blood is running through the body you are less likely to be injured.
  • To improve performance, like stretching for more flexibility.
  • To prepare psychologically for the event, like mobility work.

Cardiovascular means working of the heart and blood vessels. This is the first part of the warm up and to get the heart working harder than normal, (raising heart rate) to get blood pumping around the body, faster and more efficiently and to prepare the body for the next phase of the warm up. We can do this in various ways, we can run, skip or cycle but it is dependent on what training I will be training and weather I am inside or outside; as I am inside I will be using the exercise bike, as it will increase my heart rate and body temperature.

The next phase of warming up is stretching. The muscles I will need for Netball are my leg muscles (Gastronomies, Quadriceps- Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus intermedius, hamstrings- Biceps Femoris, Semitendinosus, and Semimembranosus) and arm muscles (Biceps and Triceps).

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Tips for stretching

The aims of stretching are to gently lengthen muscles before and after exercise, and to improve tissue elasticity.

  • Start with gradual mobility exercises of all joints, like rotating wrists; bend your arms, rolling shoulders. This helps the body’s natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
  • Always warm up your body prior to stretching because this makes the muscles suppler.
  • Stop immediately if you feel severe pain
  • Remember, breathe regularly and rhythmically, do not hold your breath.
  • Start with your legs, and work up the body, in order not ...

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