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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.

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