Relevance of the type of exercise.
Does what I’m doing help me to become a better football player? The Skill circuit will help me to become a better player, but the six-week training programme is a fitness circuit not a skill circuit, so obviously my fitness level will improve, and I can prove that using tests, there are very few ways to prove I’m a better football player except if I play and someone or some people analyse me.
Specificity.
Specificity is very important because there is very little point in doing something that is not going to help me to become a better football player. I will be specific by carefully looking at what I can do to improve my fitness, which can also count as skill. It is important that it relates to my work. I will check my work is specific by cross checking my Principles of training with my Components of fitness.
Balance of the programme.
When doing the six-week training programme I made sure to balance it all out by Overloading twice and progress the rest of the time, this made life easier because you can decide to progress on the less hot days and overload on the cool days, that also works with stiffness and strains.
Appropriate application of the activities within the programme in relation to theoretical areas and principles of training, Progression, overload, frequency, duration, time and tedium.
Reference to principles of training.
Refer to the principles of training on page
Reference to effective intensity and duration.
When training you always train using a different respiratory system these are:
- Anaerobic = This is were you try really hard for a short amount of time, E.G Sprinting the hundred meters = You have to sprint as fast as you can over hundred meters. This involves a very very high work rate over a short distance.
- Aerobic = This is were don’t try as hard because you are going a lot further or for longer, E.G Long Distance Running Cross country = You have to pace yourself because you have to go much further than sprinting. This involves a constant level of effort over a long distance.
There is a simple formula for this:
- Anaerobic = Short Duration – High Intensity.
- Aerobic = High Duration – Low Intensity.
Aerobic and Anaerobic thresholds.
To gain from exercise, you must push your heart rate above a certain level. This is called a Training Threshold.
There are two training thresholds, aerobic and anaerobic.
This does vary from person to person.
The harder you exercise the faster your heartbeats.
So heart rate is an indicator of which energy systems you’re using. Find it by taking your pulse.
The closer it is to your maximum heart rate, the more likely you’re using the anaerobic system.
Maximum heart rate is the fastest your heart can beat.
Maximum heart rate = 220 – your age.
If you are sixteen, it is 204 beats per minute (BPM).