It is possible to increase aerobic activity, muscular strength and flexibility by using the overload principle:
Overload can be attained in three ways:
- Increasing the intensity of the activity- this might mean that we have to run faster, lift heavier weights or stretch further during training. This builds up over a period of time.
- Increasing the frequency of the activity-this means that there should be more training sessions with shorter rest periods between them.
- Increasing the duration of the activity- this means that the length of each training session should be increased progressively.
I will organise a fitness circuit and will choose one other training method from the following: interval training, Fartlek training and long continuous training.
I have chosen netball because here are various skills and techniques I need to improve for me in order to raise the standard of the game. Also it is a popular choice in my class because it is a sport we are taught to play at school.
By using my six week training programme I will show that I have applied the principles of training.
Specificity- my programme will be specific to netball. It will aim to improve the aspects of fitness that I am most weak at which will help improve the standard of my game.
Progression- my programme will increase in intensity as I progress. In my circuit I will aim to increase the time spent at each station, for my interval training I will increase the sets and for my continuous training I willincrease the time spent.
Overload- I will be overloading my body, by increasing intensity, time and frequency. This means that I will be making my body work harder than usual and therefore make it fitter.
- Intensity- I will be increasing the amount of sets I do during the interval training.
- Time – I will e increasing the amount of time spent at each station. For example the sit ups.
- Frequency- I will be increasing the amount of repetitions done at some of the stations for example the tricep dips.
Reversibility- I will be making sure that I will be training regularly. I am planning on training three times a week. Monday, Wednesday and Friday. This will mean that my body will not have the time to reverse the work.
Tedium- I will be avoiding tedium by using three types of training.
Continuous
Interval
Circuit training
Activity Analysis
Speed is the time taken to move the body or part of the body over a given distance in netball you need a lot of speed in order for you to move around the court quickly and to chase the ball.
In netball you need quite a lot of general endurance especially if you are playing the position of centre. This allows you to move around the court effectively, linking the attack and defence.
In netball strength is needed to pass the ball effectively.
Stamina is the ability to go for long periods of time without tiring, stamina is needed in netball because a netball match lasts 45 minutes. Also my training session will take place in mid season.
Suppleness is the range of movement at a joint. Flexibility is needed for all sports as poor flexibility and stiffness while playing netball makes the body more likely to injure tendons and ligaments in violent movements.
Agility is the ability to change the body’s position and direction quickly. You need to be agile when playing netball. It helps you avoid injury, get to the ball, and dodge opponents.
Balance is the ability to hold a posture without wobbling or falling over. In netball balance is needed to land properly and while shooting.
Co ordination is the ability to move your body parts smoothly and accurately in response to what your senses tell you. In netball co ordination is needed to pass and catch the ball.
Speed of reaction is the time you to respond to a stimulus, fast reactions is an advantage in most sports. A good speed of reaction is needed to play netball.
Personal Analysis
General Analysis
- I have no severe illnesses however I do suffer from asthma, which could mean my recovery time, may be longer than others.
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I don’t do any training for netball however netball is a sport that I play twice a week as part of the national curriculum.
- I weigh in between 7 and a half and 8 stones
- My diet is not something that I would call healthy. I don’t usually have breakfast, and my lunch consist of a lot of fat e.g. crisps, my dinner however contains a lot of carbohydrates, rice, and protein, vegetables and chicken.
Initial Individual Fitness Testing Result Sheet
On this sheet you should record your results
Specific Analysis
- My results are pleasing, even though I feel that I could have done better in some areas, for example, flexibility.
- I think that stamina and agility are the most important two aspects of fitness that a player-playing needs. Stamina is needed because a netball match lasts 45 minutes. Agility is needed because that netball player needs to dodge their opponent to receive the ball efficiently. Also my scores on stamina and agility in my fitness testing need improving.
- My continuous training will improve my aerobic system, for my stamina training. And my circuit training will improve my aerobic system.
Safety Considerations
For my fitness circuit I will need the following equipment:
Mats for press-ups and sit-ups
Skipping rope for skipping
Netball to practice my shooting
Bench for tricep dips
When training I have to make sure that I m wearing the correct type of clothing e.g., when skipping it would be unsuitable to be wearing baggy trousers as I could trip and injure my self. I also have to make sure that the apparatus that I will be using is safe to use.
Furthermore I have to make sure that I am not wearing any jewellery. This is done in order to make sure that another player or I accidentally pull or tug on the jewellery and cause injury. For example if I was wearing a ring and my finger got bent back while playing it may mean that I have to got to the hospital to have it removed, if I was wearing hoops as earrings and another player accidentally gets their finger stuck in the hole it would cause the earring to rip my earlobes.
Warm up
I will aim to do a warm up before every one of my sessions.
You must state the importance of the warm up in relation to the prevention of injuries and of the increase in flexibility in and around your joints.
TRAINING SESSIONS MUST BE STRUCTURED. THEY MUST INCLUDE:
- A warm up
- The training activity
- A cool down
- A rest period
The warm up
A warm up is essential- you should never attempt a training session without a warm-up. It should include a number of exercises that will gradually get the whole body ready for work. The exercises must:
- Raise the blood flow to the muscles (I.e. increase your pulse rate)
- Include stretching exercises to prepare the joints and muscle for harder work to come.
- Raise the body temperature
- Prepare the mind for the physical work ahead.
The training activity
The training activity can take many forms, but it should be interesting as well as useful. The exercises should be varied and relate to the sport that you are training for. Prolonged work on a small number of exercises can become boring and the effects of the training will be reduced. When choosing exercises it is important to remember the principles of overload, progression, specificity and reversibility.
The cool down
The cool down is important as it helps your body to return to normal. When a hard physical training session ends, an increased supply of blood is maintained in the muscles. This is because it is important to get rid of any oxygen debt that might have developed; however the blood should be returned to general circulation as soon as possible to avoid pooling. If pooling occurs it can contribute to the feeling of faintness and dizziness. the type of exercises to be that should be included are the ones in the
The warm up should include a cardiovascular bit to raise your heart rate and to warm up your muscles and then – static, passive and active stretches to increase flexibility.
My warm up for my training will be specific to netball.
-My warm up will start off with a gentle jog around the netball court for about 5 minutes, this will warm up my muscles, and it makes them more flexible and lowers the risk of injury. It also increases my heart rate and blood flow. It warms up my synovial fluid and will make my joints more mobile.
-I will then stretch my muscles and I will be working at all the joints, this is done to avoid any muscles, tendons and ligaments getting strained. I will be holding the stretch for at least 10 seconds without bouncing.
I will be carrying out the following stretches:
Neck- stand shoulder width apart, tilt head to the left and feel a strain on the right side of neck. Do the same with the right side. Tilt head forward and feel the stretch at the back of neck. Hold each stretch for 10 seconds.
Triceps- standing feet shoulder width apart bring right arm behind back and rest on shoulder blade. Take left arm and pull right elbow towards right ear. Feel the tricep stretch and hold for 10 seconds without bouncing. Repeat with left arm
Hamstrings- stand with feet a few inches apart, place right leg in front with the heel to the floor by bending the other leg feel the stretching the hamstrings, hold for 10 seconds without bouncing.
Quadriceps- stand normally with feet shoulder width apart. Lift right leg by bending it at the knee. With your hands hols the leg close to the gluteus maximus muscle. Feeling the stretch at the front of the leg hold it for 10 seconds without bouncing and repeat with left leg.
Groin- place the right leg away from the left a few inches apart than when you stand with legs shoulder width apart. Lean right wards and feel the stretch in the groin muscle. Hold for 10 seconds without bouncing and repeat with left side.
Gastronomies- stand straight with your feet a few inches apart. Place right leg in front of left and lean forwards. Make sure that both fee tare pointing in the same direction. Stretch both arms out in front of you and you should be able to feel the stretch in the back of your right leg. Hold the stretch for 10 seconds without bouncing then repeat with left leg.
Ankles- stand with your feet a few inches apart, and hold out right ankle in front of you, without it touching the ground, rotate it clockwise for 5 seconds and anti clockwise for 5 seconds, repeat with left leg.
I also need to a netball related warm up; I plan to do agility runs in the court from each third line and then shooting into the nearest hoop. As well as working my muscles it also helps to prepare me mentally.
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Cool down
For my cool down I will be aiming to warm down my body after exercise by doing similar stretching exercises to the ones used in the warm up but at a reduced rate, for example I will be holding the stretches for 5 seconds rather than 10.
-Straight after my training I will carry out a few minutes of gentle exercise, I will run around the netball court. This will keep my circulation going, so more oxygen reaches my muscles and lactic acid, which causes muscle soreness, will be cleared away quickly.
- I will then do some stretching, this will help loosen my muscles and prevent stiffness.
You can measure your heartbeat by measuring it at pulse points on either the carotid artery in your neck or the radial pulse in your wrist.
(Count for: 15secs x 4 = 1 minute)
I am pleased with the above results, it proves that my fitness has improved as my heart rate and my recovery rate has decreased throughout my fitness programme. If I continue with my fitness programme, gradually increasing the intensity of my training a long-term effect will be that my heart will grow bigger and stronger because it is a muscle. This means that it would be able to hold more blood and contract more strongly, in other words my heart would have a greater stroke volume.
My results show that I am reasonably unfit as my heart rate is high when I am resting and it doest return any where near my resting heart rate 5mins after exercise.
Evaluation of the week
After each session
- My training went alright
- My tricep dips were difficult
- Skipping for 30secs was a bit too easy
- I had no injuries this week
- I might do 6 tricep dips next week
- I don’t feel as though I am getting fitter, but it is still my first week of training.
Week 1 Evaluation
This was the first week on my fitness programme and I found it quite hard.
Overall I found most of my circuit training hard, iv never done any tricep dips before now and I think I planned on doing too many. The amount of squats and step-ups that I did were reasonable, and doing the sit ups were hard but I had done sit ups before, making it not so difficult. I did press ups on my knees, however my arms still hurt afterwards.
Now go on to mention how you got on in the individual exercises.
Finish with how you felt at the end of your session –
- I was very tired my the end of my session
- My muscles ached especially my biceps
- I was surprised that was so tired after the session
Evaluation of the week
After each session
- This weeks session was much better
- Tricep dips were still too hard
- Skipping was still too easy
- I improved my time
- I had no injuries this week
- I had to change the amount of tricep dips that I did but it was still too hard
- I still don’t feel as though I am getting any fitter
Week 2 Evaluation
This was the second week on my fitness programme and I found it quite hard.
I still found the programme quite difficult, especially the tricep dip that I reduced to 6. I increased my skipping time to 50secs and I still wasn’t very tired after the exercise, the squats and the step-ups were the only reasonably easy stations. My interval training is going well, it is very tiring and I am sticking to my plan.
- I was tired after my training session
- My muscles hurt after the session but not as much as last session because I had to change the circuit a little.
Evaluation of the week
After each session
- My training went well.
- Nothing this week was too hard
- Nothing this week was too easy
- I improved my time.
- I hurt my ankle while skipping
- I couldn’t do the agility ladder this week as I sprained my ankle.
- I’m starting to feel as though I am getting fitter.
Week 3 Evaluation
This was the third week on my fitness programme and I found it quite easy
I’m finding the fitness programme easier to complete, I reduced the tricep dips to 4 and I’m finding that much easier. I tripped over the skipping rope and sprained my ankle, which made it difficult to do many of the activities especially the agility ladder. I increased the steps ups and ski jumps time as I was finding it too easy.
- I was tried after the session but not as tired as last session
- My muscles did ache but not as much as last time.
- I was quite surprised that my muscles ached less.
Evaluation of the week
After each session
- My session this week went well
- I didn’t find anything to hard
- I didn’t find anything to easy
- My time was improved
- I had no injuries this week.
- I didn’t need to change my circuit at all
- I feel as though I am getting fitter.
Week 5 Evaluation
This was the fifth and final week on my fitness programme and I found it quite easy.
I did all the stations of the circuit, continuous training and my interval training and I think I did them reasonably well. I didn’t find any of the stations difficult or easy and my recovery rate has improved as I find that I don’t go out of breath to easily.
- I was tired but not as tired as I was in the past 4 weeks
- My muscles didn’t ache at all
- I was very surprised that my muscles weren’t aching
- I feel relieved that my programme has ended. I also feel much fitter
- I think that this fitness plan has helped me get better at netball because I feel that my agility and my stamina has improved
- I think I might try and incorporate this fitness plan in future training sessions.