Preparing for and recovering from exercise
Warming up before any sort of training is very important. Why this is so important? As not warming up can cause injuries most common is pulling a muscle but can cause other injuries too. This also puts your mind in a better state to exercise so your more focused on achieve your exercise goal for example then something that went on at home.
The importance of a cool down is to bring your body back to its naturally state this will stop things like fainting, blood pooling and bringing heart rate back to normal. This can be done by doing very light tasks like walking or jogging and other things like this.
Personal Training Programme
Frequency
The frequency in which I will do 1 session a week. As I believe I can fit this into my weekly routine.
Intensity
Intensity is how hard you work. I want to train at a moderate intensity. To improve my cardiovascular endurance I need to work in my training zone of 60%-85% of my maximum heart rate of 205bpm. This means that I have to raise my heart rate to 123bpm and not go over 174bpm.
Personal training Programme
Time
I will spend 50 minutes each session improving my cardiovascular endurance. I will spend 10 minutes warming up and then 30 minutes continuous training. The final ten minutes will be for a cool down.
Personal training Programme
Type
The types of training I will do are based around improving my cardio vascular endurance. The types I will do fartlek training. The reason I will do this as it consists of a lot of fast and slow pace movements which is just like a game of basketball. Fartlek training is also more enjoyable then continuous training.
Personal training Programme
Progressive Overload
Progressive overload is when each session you work even harder then last time to force adaptation to your body. I will do this in my session by decreasing the amount of time spent walking and increases the amount of time spent either sprinting or jogging.
Specificity
This will be specific in helping me last longer and play better in basketball. This I quite universal to any sport that involves a lot of running and long durations. This is specific to my cardio vascular endurance and my leg muscles.
Personal training Programme
Individual needs
I'm not very tall. I play as a point guard. My individual needs are different because of the position I play.
Adaption
My body will adapt to the more frequent exercise I will be doing. As my body adapts I will have to make sure I make the sessions harder to make sure I still make progress.
Personal training Programme
Reversibility
Reversibility is ‘if you don’t use it you will lose it’ this means if you stop training for some reason. For example if I'm injured and not really using my legs. The muscles with them will decrease as there not being used. Ill stop this from happening by always training.
Variation
In my programme I will have 3 types of fartlek training which will keep me from being bored and keep me motivated. For example I can do this by running in different areas and for longer or shorter times.
Week One
Date:23rd October
Time: 1:20pm
Location: Thorns sports hall (basketball court)
Aims: Achieve level 8.3 or higher on the bleep test
Warm up: stretching muscles in different techniques and a light jog
Duration: 50 minutes
Results: level 8.3 on bleep test
Week One
Type of training: Fartlek training
Resources required: bleep test audio, cones and measuring wheel, heart rate monitor.
What did I do?
I performed a bleep test to find out my current cardiovascular endurance fitness level.
I then completed a Fartlek training session on the basketball court for the remainder of the time. See Diagram.
Overload details:
The bleep test requires you to run for as long as you can. This means that I was working above my normal level so this would have a positive impact on my fitness.
Intensity details: I was quite tired after the bleep test . I would rate myself at 15 on the RPE scale. This means my heart was beating at 150bpm.
Review of week: I wasn't happy that I didn’t get higher level 8.3 but I believe I can improve this and I tried my best.
Week Two
Date: 30th October
Time: 1:20pm
Location: Thorns gym
Type of training: Fartlek
Aims: to complete fartlek session on the basketball court
Warm up: I first did my stretches then I warmed up on the court going from walking to jogging
Duration: 50 minutes
Result: 30 Minutes Fartlek Training completed. Average Heart rate – 155bpm
Resources required: cones, hrm, basketball court, session plan, stop watch, ipod.
Week Two
Overload details:
My progressive overload was I walked for a shorter period of time and use that time in my jogging.
What did I do?
I ran the fartlek training for 50 minutes. I shortened the amount of time spent walking and used that to incorporate a longer time spent jogging
Intensity details:
I was very exhausted after the session. I would rate myself at 16 on the RPE scale. This means my heart was beating at 10bpm.
Review of week:
I believe I have improved my cardiovascular endurance and how long I spend walking has began to decrease warranting me more time to spend jogging or running.
Week Three
Date: 6th November
Time: 1:20pm
Location: thorns sports hall (basketball court)
Aims: score 9 or higher on the bleep test
Warm up: I will warm up by first stretching and then doing leg warm ups and a light jog.
Duration:50 minutes
Results: level 9.2 on the bleep test
Type of training: fartlek
Week Three
Resources required: bleep test audio, cones, hrm, basketball court, session plan, stop watch, ipod and measuring wheel.
Overload details: I believe my progression was amazing I performed a lot better on the bleep test then I did the first week. I pushed my body to get higher then 9.2 I feel this has improved my fitness.
intensity details: I felt fatigued after the bleep test. I would rate myself a 17 on the RPE scale. This means my heart was beating 170bpm.
Review of week:
I’m very happy with what I have achieved this week as I have now achieved level 9.2 on the bleep test. This means I only need to gain nearly 1 more level on the bleep test. I feel I could of improved a bit more and maybe pushed myself to reach level 9.5.
Week Four
Date: 12th November
Time: 1:20pm
Location: Thorns gym (basketball court)
Warm up: I will do more leg stretches and body stretches Also I’ll do Shuttle runs.
Aims:fartlek session on the basketball court
Duration: 50 minutes
Type of training: fartlek
Week Four
Resources required: fartlek session on the basketball court
Overload details:
Intensity details: I felt out of breath but no super tired. I would rate myself on the RPE scale 12. this means my heart was beating at 120bpm.
Review of week: I felt like I didn’t train hard but I was rather tired form my last session as I did the bleep test. I felt I could have trained harder. At least I completed the half a mile of running rather quick.
Week Five
Date: 18th November
Location: Thorns Gym.
Time: 2pm
Aims: to complete a continuous training session on a treadmill and see how far I can run in 45 minutes.
Warm up: I first did my stretches then I warmed up on the treadmill going from walking to jogging
Duration: 1 hour
Result: in 45 minutes I ran 6 miles
Type of training: Continuous training
Resources required: Treadmill.
Week Five
Overload details:
My progressive overload was really good as I performed well and tried as hard as I could I felt improvement in the week. I believed my progression on a scale of 1 to 10 was a 10. as I tried really hard.
Intensity details:
I was very exhausted after being on the treadmill. I would rate myself at 20 on the RPE scale. This means my heart was beating at 200bpm.
Review of week:
I believe I have improved my cardio vascular endurance and I'm proud of how far I got in such a small time. I did better than I did in week two I don’t really know if I could improve but I would like to be able to run longer in this short time.
Week Six
Date:24th November
Time: 1pm
Location: sports hall
Aims: To achieve a bleep test level of 10 or higher.
Warm up: stretching muscles in different techniques and a light jog
Duration: 1 hour 10 minutes
Results: level 10.3
Type of training: continuous training
Week Six
Resources required: bleep test audio, cones and measuring wheel
Overload details: my progressive overload was outstanding as I achieved higher than I wanted. I would rate my overload 10 out of 10 as I did so well.
Intensity details: I was very tired and felt quite exhausted after doing the bleep test. I would rate myself on the RPEE scale a 20. this means my heart was beating at 200bpm.
Review of week: I was very pleased with what I achieved as I got the level I wanted six weeks ago. I’m pleased with the progression I've made and I feel I can still improve and I will keep improving. I felt if I could of pushed myself to finish level 10 and achieve 11.
conclusion
My six week programme was design to be simple and easy. At the same time this needed to improve my cardio vascular endurance. Did it do this? Yes it did as I achieved my goal. My six weeks programme consisted of running different lengths and competing against myself to improve my first score. I did training like fartlek, interval and continuous. These helped my body learn to preserve my energy and be able to run longer, further and quicker. I performed the bleep test first, third and six weeks. I did this to see if I was progressing in the other weeks which I shown I have. My programme is simple I didn’t want it to be to extreme or complex as I didn’t want to injuries or not improve what I was focus on improving. I'm happy I managed to complete the programme as I it wasn’t that entraining and I feel if I did it again id have to make it more exciting. My programme was rather dull. At least I di change the aim weekly as if if I didn’t I don’t believe I would have completed it. This had an effect on my life as I felt better while I eat better in the six week, I was quite exhausted and my leg muscles needed to rest. I found this hard to do as I didn’t really have much of a day off as I go school and mostly do thing after school. I felt a lot healthier I also decided to walk everywhere and jog to places to incorporate my programme into my daily life. I believe the reason was I successful is because I didn’t stop I trained as much as I could. I feel on week four I should of made my aim more challenging. Also my target to exceed two levels on the bleep test was rather easy and I didn’t find it hard to complete my programme. Im happy with the outcome of my programme and feel I will be be able to play for longer and run for longer while playing basketball compared to six weeks ago. I found it easy to run out of breath and need a rest. If I did this again I would make my warm-ups better as they were rather simple and improve distances and time I ran. I wouldn’t do it on a treadmill maybe outside so its more enjoyable as I can train all over the town seeing different things.