• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18
  19. 19
    19
  20. 20
    20
  21. 21
    21
  22. 22
    22
  23. 23
    23
  24. 24
    24
  25. 25
    25
  26. 26
    26
  27. 27
    27
  28. 28
    28
  29. 29
    29

5-session fitness programme for Netball.

Extracts from this document...

Introduction

By Thulasi Nathan Contents Page Page Introduction Activity Analysis Personal Analysis Testing Result Sheet Specific Analysis Safety Considerations Warm up Warm down Fitness Programme 1 Fitness Programme 2 Heart Rate / Recovery Rate Evaluation of Week 1 Contents Page Page Evaluation of week 2 Evaluation of week 3 Evaluation of week 4 Evaluation of week 5 Overall Final Evaluation Introduction * Thulasi Nathan * 11s * Preston Manor High School For my GCSE project I am going to organise my own 5-session fitness programme for my chosen sport of Netball Circuit training is a good way to organise your muscle training. A circuit usually has 8 to 15 stations. You do a different exercise at each station. Circuits can also be used to improve your skills at a specific sport. You practice a skill at each station. This is my circuit. The purpose of this training programme is to improve my skills, strength, endurance and my aerobic and anaerobic respiration. It will consist of a lot of repetition and hard work. My overall aim is to improve my fitness by considering the following training principles: Specificity Progression Overload Reversibility Tedium Specificity- Training should be specific. This means that it should concentrate on the specific needs of the performer. Lifting weights, for example, will increase muscle strength, but it will have little effect upon aerobic capacity. Not only should training be specific to a particular sport, but it should also be specific on those parts of the body that contribute most to the sport. If upper body strength is required, then concentrating on the arms and chest will be needed. If both speed and endurance is needed, then exercises should be devised with this in mind. In netball both is needed. A specific programme could be designed for a person returning from injury. If the muscles of one leg are recovering from a strain or pull they cannot be worked as hard as those of the leg that has not been damaged. ...read more.

Middle

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: 1) A warm up 2) The training activity 3) A cool down 4) 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. ...read more.

Conclusion

* 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. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training 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 GCSE Exercise and Training essays

  1. Personal Exercise Programme

    My warm up included a 10-minute jog and a further stretching of the muscle groups I used in the workout. After I have completed the workout I will the complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system.

  2. PEP - netball

    A warm up should include: PR Pulse Raiser S Stretching M Mental Preparation and Mobilization A warm up includes these parts to provide * Something to get the heart rate moving, to increase the blood flow to the muscles and increase the temperature of the body.

  1. The activity that will be covered during this programme is rounders. The aim ...

    This is very important if the player needs to turn quickly to catch a ball or needs to run around the posts * Balance-the capability to uphold balance while standing or moving. This is not really needed in rounders as balance is not that important.

  2. Summative assignment - Netball.

    a bounce pass out in front or to the side of the player, using outside arm to avoid being picked up for contact * Hold their lead then drop back 4. GS (Goal Shooter) - At a centre pass, GS is to stand within her goal circle with the defending GK.

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    Power Power in a requirement for the legs and arms when fighting in Tea Kwon Do in order to apply a sufficient initial strike that can be easily followed up with further counters. It is also needed to ensure a safe defence and dominant positioning over the opponent.

  2. Action Plan - I am going to create a plan in order to improve ...

    Within my primary school years I took an interest for netball and since then I have continued playing. I was part of the school team and now I play for the 6th form team. I have participated in many competitive and non-competitive games, tournaments (district and county) and also trials.

  1. The sport I am going to do for my training programme is Football, the ...

    Do not roll the neck. Shoulders (scapula and deltoid) Put one arm behind your back and then the other over the opposite shoulder and try to grip the hand behind your back. Pelvis and lower back (latissimus dorsi) To loosen the pelvis, slowly rotate it in a clockwise and anti clockwise direction, keep feet firmly placed on the floor shoulder width apart.

  2. I am producing a training programme to improve my endurance and skill levels for ...

    This should be followed by a period of gentle stretches that begin at the core, progress down through the muscles of the legs and, back up the body to the chest, back, shoulders, arms and neck. Static stretches should target all of the major joints and muscles.

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