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My main aim is to complete a training programme, focusing on mainly developing the use of stamina in Netball.In order to achieve my main aim

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Contents 1. Title Page 2. Contents 3. Planning - Introduction 4. Testing of prior fitness 5. Testing of prior fitness (continued) 6. Comparing my scores to national averages 7. Setting achievable targets 8. Theoretical aspects - General fitness 9. Specific Fitness and Principles of Training 10. The FITT principle and weight training 11. Training methods 12. Training methods continued 13. Continuous training 14. The effect of preparation, training and fitness on performance in sport 15. (above) continued 16. My Specific Sport 17. Planning my training programme - purpose, aims and safety 18. The sequence of events in the programme 19. Explanation of activities in programme 20. Monitoring my training programme - table of results 21. Personal comments on each session 22. - 28. Main analysis of results - graphs and comments 29. Heart rate graphs 30. Line graph for heart rate and comments 31. Monitoring recovery heart rate 32. Evaluating my training programme - planning 33. Evaluating my training programme - performance and monitoring 34. Main Evaluation 35. Main Evaluation (continued) Planning - Introduction Task: Design a training programme for your chosen sport, focusing on improving one or more types of fitness. My main aim is to complete a training programme, focusing on mainly developing the use of stamina in Netball. In order to achieve my main aim, I will firstly have to test my prior fitness to plan a suitable training programme for my level of fitness and one which will allow me to improve my current level of fitness, ultimately resulting in a better performance in my chosen sport, Netball. Secondly, I will explain some of the theoretical aspects of physical education and also investigate and explain how preparation, training and fitness relate to and affect performance in sport. Thirdly, with a greater knowledge of the above, I will be able to design a training programme for my chosen sport, in relation to stamina. ...read more.


by riding on tiptoe and bending and stretching when shooting, so I would begin by stretching the GASTROCNEMIUS (each for 10 secs) followed by the QUADRICEPS (each for 10 secs) followed by the HAMSTRINGS (10 secs). The arms are also used a lot for snatching, passing and shooting the ball, so I would continue the 10 minute stretch by stretching the TRICEPS, BICEPS, DELTOIDS (each for 10 secs) and finish by twisting at the waist from one side to another in order to warm - up the side muscles for game play. The warm-up would conclude with a mental preparation for the games ahead. This would consist of group exercises practising passing and receiving the ball whilst running and sprinting to change direction. Just before the start of the game I would include some time to think about what needs to be achieved in the game itself, by focusing only on the game ahead. Hopefully, with the warming-up preparation before the game, performance should be at its best, but to also increase performance potential, netball players would need to train more than once a week, building up their training to become stronger and stronger. Another factor which would need to be considered and monitored in order to achieve a good, constant performance is diet. It is important that you have enough energy to perform to your best in any sport, netball included. This energy is received in the form of the 7 components of a healthy, balanced diet: PROTEINS, CARBOHYDRATES, FATS, VITAMINS, MINERALS, FIBRE AND WATER. The correct proportions of each of these components are as follows: CARBOHYDRATE - 55-60% FAT - 25-30% PROTEIN - 15-20% VITAMINS AND MINERALS - tiny amounts WATER - lots (especially when exercising) Although athletes will stick to the general rules for a healthy diet, some may choose to alter the ratio of carbohydrates, proteins and fat depending on their event. ...read more.


From 6-10 activities, my heart rate is shown by the graph to have increased (for all 3 sessions) at a fast rate, as indicated by the gradient of the graph. This is, primarily, because there are 4 activities between the 2 intervals. However, all of the pulse rates taken may not be very accurate, as I did them by hand, rather than using some kind of heart rate monitor, which would have been more accurate. Monitoring Recovery Heart Rate Following sessions 2-5, recovery heart rates were recorded 1, 2 and 3 mins after completing the circuit. This was in order to determine the period of time taken for the heart to recover back to its resting pulse rate. The following table shows my recordings of recovery heart rates. Session Number Starting Heart Rate Recorded recovery heart rates After 1 min After 2 min After 3 min 2 90 120 140 90 3 100 130 110 100 4 90 130 120 90 5 80 130 110 80 From the above table, for all 4 sessions, I recovered to my resting pulse rate after 3 minutes. However, my pulse rate after 1 minute varies, hence varying pulse rates after 2 minutes, before reaching my starting pulse rate. I could suggest that this is because, in some sessions I had more energy, as I was less tired or had eaten more food, etc so I found it easier to exercise at the same rate as in another session, where I was more tired and had eaten less, etc. For example, in session 2, my resting pulse rate is at 90 and my recovery heart rate after 1 minute is at 120. This is lower than in sessions 3 where my resting pulse rate was 100 and after 1 minute of recovering this was 130. These examples of results support my suggested reason for why my pulse rates vary. Evaluating my Training Programme 1) Evaluating the planning of my programme Firstly, in the fitness tests, which I completed prior to completing the training programme, I performed as well as I could. ...read more.

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