• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Over the three week training programme, I will be aiming to improve upon my anaerobic fitness.

Extracts from this document...

Introduction

Introduction Over the three week training programme, I will be aiming to improve upon my anaerobic fitness. To do this, I will be using combined principles from FITT (frequency, intensity, time, and type) and SPORT (specific, progression, overload, reversibility, and tedium). I will be using the FITT principles after each training session I do, and be using the SPORT principles to layout my three week training block. I am hoping to improve on my anaerobic fitness as I play a great deal of both basket ball and football and am hoping to improve on quick sprints i.e. lay-ups in basketball and quick sprints backwards in football to get back into a defensive style. On a 100M sprint, I find that my average time is around 21 seconds, and I am hoping to gradually bring that down to 18 seconds. To do this, I will be using a set of shuttle runs weekly, a session per week of swimming and in that I will be doing 20M five times and recording how long each one takes. After each activity I will be using the FITT principles. I will use the frequency to show how many times I performed each activity. ...read more.

Middle

Hold the right elbow with your left hand and push down gently. Repeat with other arm. Shake arms out afterwards. Roll the shoulders forward slowly, then backwards. Make ten circles each way. Afterwards, turn your head from side to side, left to right, holding the head in the position. Hold every stretch for eight to ten seconds. Do the main exercise. After the main activity you must do a cool down. This is to relax your muscles slowly. The muscles may have produced some lactic acid and you must work them down slowly to make sure you don't ache afterwards. Do the same warm up routine but be gentle on the muscles. Don't work to hard on the cool down. My 3 week training routine. Week 1: Monday: 100 M sprints, five times with 5 minute period rest in between. Tuesday: Rest. Wednesday: 20M lengths, 6 times with 2 minute rest in between. Thursday: Rest. Friday: Shuttle runs (3 cones, 10M apart, performed activity 5 times with 3 minute rest in between each shuttle run.) Saturday: Rest. Sunday: Rest. Week2: Monday: 20M lengths, 8 times with 2 minute rest in between. ...read more.

Conclusion

1st: 19 seconds 2nd: 19.2 seconds 3rd: 19.2 seconds 4th: 19.5 seconds 5th: 19.6 seconds 6th: 19.9 seconds Here are the results plotted on a bar chart. Friday: Shuttle runs (5 cones, 10M apart, performed activity 5 times with 3 minute rest in between each shuttle run.) 1st: 28.2 seconds 2nd: 28.5 seconds 3rd: 28.6 seconds 4th: 28.9 seconds 5th: 30.1 seconds Here are the results in the form of a line chart. My final Baseline test My final baseline test was a 200M sprint. Here are my results. Heart rate before baseline test: 70 bpm Heart rate after baseline test: 1 Min: 165 bpm 2 Min: 155 bpm 3 Min: 145 bpm 4 Min: 135 bpm 5 Min: 125 bpm 6 Min: 115 bpm 7 Min: 100 bpm 8 Min: 90 bpm 9 Min: 80 bpm 10 Min: 70 bpm Time Taken: 42.86 seconds. Conclusion After my three week training block, I had improved upon my anaerobic fitness. I devised a 3 week block to help improve my fitness for both basketball and football. After my first baseline test, my time for 200M was 45.35 seconds, and on my last baseline test, my time was 42.86 seconds. This shows that I put effort into my entire training block to help improve my anaerobic fitness. Here is one final graph to show my baseline testing results. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. BTEC Sport 6 week training program

    Tuesday Another one hour weight training session again although this time concentrate on your upper body. Include exercises like bicep curls, tricep flick backs and chest press. Later on as you progress you will start to exercise particular muscles more.

  2. My Six Week Training Programme to Improve Cardiovascular Fitness

    Lost the motivation this week. Session 2- Wednesday Intense Jogging. (75% effort) Still with music. Slightly stressed so worked harder. Session 3- Thursday Swimming- 27lengths (70% effort) Hardly talked at all. Getting easier. Week 4 Session 1- Monday Swimming- 30lengths (75% effort) Loads of effort this week.

  1. Components of Fitness for Netball.

    The centre links up well with me also which helps, as I know exactly where on the court to be at what time and what type of pass she will throw me. However I have my weaknesses: * Footwork * Defending * Being aggressive * Long passing Footwork: My footwork

  2. PEP basketball

    This test is probably third to only the Multi Stage Fitness Test and Douglas bag's to giving an accurate representation of V02 max. Therefore it's validly suffers when compared to other tests such as the ones above. The reliability of this test is however very good, results seemed to stay constant and were easily recordable.

  1. Techniques, Rules and Tactics of Football

    infringements of the Laws; * stops, suspends or terminates the match because of outside interference of any kind; * stops the match if, in his opinion, a player is seriously injured and ensures that he is removed from the field of play.

  2. I have chosen badminton for my personal exercise programme. I will enhance my performance ...

    is done individually, no one will support me and I use to be introverted and thinking the negative things. Week 8 (31/10 - 4/11) Because I got bad knee during the rugby training, I didn't train on Monday (4/11), but I did train on 31/10 and my teacher trained for me in shuttle run.

  1. Technique Sheet Activity - Swimming Front Crawl

    - The fingers were also spread which weakened the force applied from the whole arm movement. - The hand should also have passed closer to the body although this could be put down to the flexibility of the swimmer. - It was clear that the swimmer rotated too far (more than 45 degrees)

  2. Fitness testing

    Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the recording. Reliability: Reliability would depend on how strictly the test is run, and the practice allowed for the persons.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work