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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PE Coursework                Lucy Cable


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.  Some of the theoretical aspects, learnt in class, which I shall apply to my training programme are:

  • The planning of my fitness programme
  • The appropriateness of my chosen activities or training methods for developing stamina in Netball.
  • The suitability of the programme in terms of age, sex and fitness levels taking into account injuries or medical conditions.
  • The four principles of training: specificity, progression, overload and reversibility.
  • The safety precautions needed to be taken whilst participating in the programme – lifting, carrying and the placement of equipment/apparatus.
  • The preparation prior to activities and the recovery after exercising: warm-up and warm-down.
  • Simple fitness tests – to assess fitness, i.e. the shuttle run test and the sit and reach test.

In addition, I will relate the importance of exercise to personal, social and mental health and well-being, an area already studied in class.  I also aim to discover how to monitor and develop my training programme, which will be made possible after carrying the programme out a few times and analysing it.  This will hopefully enable me to improve the training programme further and therefore, in turn, improve performance in my chosen sport, Netball.

Finally, I aim to develop my leadership skills through the process of preparing and leading warm-up/warm-down session.

If I am able to complete the above, I will have successfully achieved my main aim of the project.

Testing of Prior Fitness

For my training programme to be at the right level in terms of complicity, intensity and suitability, I need to test my prior levels of fitness.  I have chosen to do this by carrying out a series of fitness tests, recording my scores and deciding upon achievable targets.  Firstly, some facts about me:

NAME: Lucy Cable

AGE: 15

HEIGHT: 5ft 3in

WEIGHT: 7st 4lbs

RESTING PULSE RATE: 100

Information about my current level of fitness

  • I walk to and from school most days.  It takes me about 15 minutes each way.
  • I dance 4 times a week.  Classes Monday-Saturday are on average 1 hour duration and on Sunday I have an intensive 2 and a quarter hour class at the Birmingham Royal Ballet.  My classes during the rest of the week are on Monday (Modern Dancing), Thursday and Saturday (Ballet).
  • I attend badminton club after school every Friday, exercising for 1 hour.

The tests which I will carry out to assess my current fitness levels are explained below, along with my results:

As well as the above fitness tests, I have also completed a 12 minute cooper run test for which I achieved a score of 1,850m (4 times round the 400m track plus an extra 250m).  The aim of the cooper run is to run as far as you can in 12 minutes around a marked area.  This is a test for muscular endurance.

Comparing my scores and setting achievable targets

Unless I can compare my results to national averages, there is no point in completing fitness tests as there would be nothing to aspire to.  Unfortunately, I can compare my results to national averages so that I can set reasonable targets to achieve by the end of my training programme.  I have made comparisons and suggested targets which I believe are achievable below.  I have also stated whether I will be improving the particular type of fitness in my training programme in order to improve performance in my chosen sport, Netball.  First, here is the comparative table of national results and my results.

Explanation of my results

From the above national averages, I can say that in general most of my results are average, i.e. illinois agility run, standing vertical jump (muscular power).  Some are slightly below and slightly above, i.e. stork stand (balance) is 2 seconds off average, on the other hand, sit and reach test (flexibility) is a mark above average.  This shows that, currently, I have reasonable levels of fitness, but completing a suitable training programme would be beneficial for improving performance in Netball.  

Appropriateness of exercises (specificity)

Netball is a team game which generally requires all players to be agile (change direction quickly at pace) as well as keeping up this pace throughout a game, have good co-ordination (for catching and throwing the ball) and good thinking skills for a game situation.  So, in order to improve these three skills I will include activities based on improving agility, stamina (muscular endurance), speed, strength, co-ordination and (if possible) particular skills related to Netball in my training programme.  As already mentioned, I will be focusing more directly on developing muscular endurance (or stamina); hence more of my activities will be related to this type of fitness.  Also, I must consider the order of my activities within the training programme, to avoid working the same muscles consistently for long periods of time and risks of injuries.  

Setting achievable targets

With knowledge of my fitness levels prior to beginning the training programme, I can now set achievable targets...

  1. I hope to complete 5 sessions of the training programme
  2. In each session, I will complete 10 activities correctly and record my results each session for analysis and evaluation later.
  3. Each of the 10 activities will be performed for 30 seconds and which a rest period of 30 seconds will follow.
  4. If I am finding the activities too easy, the intensity, frequency or duration will be increased (overload), as well as if I am finding the activity too hard these factors will be decreased.
  5. By the end of the 5 sessions I should see a valid improvement in my fitness test scores from my pre-test scores.

Physical Education theoretical aspects

In order to plan a successful training programme, for my chosen sport, netball and focus on stamina, the theories need to be understood.  These theories have been learnt in class and will aid my preparation, performance and evaluation of the training programme.

What is fitness?

One definition of fitness is that it is a variety of factors which combine to give a sportsperson an efficient body, able to cope with a high degree of physically demanding activity.  Fitness can be classified into four types of general fitness, which are shown and given a short definition for in the diagram below:

Specific Fitness

As well as the components of general fitness, which are usually necessary to achieve in all sports, there are components of specific fitness, which are normally related to a particular sport.  These are listed below, along with sporting examples that they relate to:

  1. Agility – A combination of speed and flexibility, e.g. performing a floor routine in gymnastics.
  2. Co-ordination – The ability to properly control your body when performing a physical action, e.g. high jump in athletics.
  3. Balance – The ability to retain equilibrium whether static or dynamic, e.g. a high kick in jazz dance.
  4. Power – The combination of the maximum amount of speed with the maximum amount of strength, e.g. performing a long jump in athletics.
  5. Reaction Time – The ability to react to a stimulus quickly, e.g. the goalkeeper’s job in football.
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The Principles of Training

The reason for training is to improve your ability to take part in physical activity.

 There are four guiding principles which apply to all fitness training.  They are:

  • Specificity - Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups.  E.g. Marathon runners do mostly endurance work whereas swimmers exercise ‘swim specific’ muscles.
  • Overload - Training must be raised to a higher level than normal to create extra demands to which the body will adapt.  This can be done in three ways:
  • INCREASE ...

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