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Circuit Training for Swimming.

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Introduction

Circuit Training for Swimming- P.E GCSE 1. Pull-ups - pulling yourself up on a bar - This will improve Muscular Endurance/Muscular Strength this will involve my biceps and triceps 2. Squats - Whilst crouching extend your legs behind yourself and then bring them back in to a crouching position - this will improve Muscular Endurance this will involve my abdominals, gastrocnemius, hamstrings and quadriceps 3. Sit-ups - From a lying position on your back, lean forward until your back is straight and you are in a sitting position - This will improve Muscular Endurance this will improve abdominals and latissimus dorsi 4. Step-ups - Step onto a bench, then step off it to a steady rhythm - This will improve Cardiovascular Endurance and will involve my heart, gastrocnemius, hamstrings and quadriceps 5. Press-ups - Lying on your front, push yourself off the floor with your hands - This will improve Muscular Endurance and involve my biceps and triceps 6. Shuttle Runs - Short sprints between two points - This will improve Cardiovascular Endurance/Speed and it will involve my heart 7. ...read more.

Middle

to suit this priority * To make my circuit harder I will increase the reps and time limit each week * I will use mats and strong equipment to prevent injury * I will add 10 second rests between stations if I feel tired Uses of the Principles of Training For my circuit I will be using the four principles of training which are ~ Specificity, Overload, Progression and Reversibility. For my circuit I will be using Specificity a lot in order to improve in my chosen sport which is swimming. I will be specifying in all the areas, which I need to train to be better at swimming. Every week I will make my circuit harder by either by increasing the number of reps I do, or the length of time I do the activity. This means I will be using the principal of Overload in my circuit. To use the principal of progression I will use Overload to make my body work harder and therefore progress each week. ...read more.

Conclusion

an achievable level at the start for each station however this meant that I was not concentrating on a individual muscle all through my programme. That would mean that all the tested muscles were not up to their full potential by the end of the programme. I found my circuit very intense and tiring, but effective because the circuit tested all the appropriate areas. By the end of each session I felt that I could not do any more exercise as my muscles were aching, this would mean that I am using the principle of overload correctly in my circuit. Although I had improved by the end of my program I had only improved minimally, so if I were to repeat this again I would make it last 14 weeks. I would have a longer of time to make improvements to the programme and improve my fitness to a higher level. Definitions Rep ~ the amount of times an activity is performed Multi stage fitness test ~ A test where you have to race to a point against a set of beeps ...read more.

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