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Circuit Training Personal Programme

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Introduction

Resistance training log book GCSE P.E Profile. Name - Mary Regis Gender - Female Age - 14 years old Weight - 7 stone 11 pounds Height - 5 foot 5 inches Current exercise levels - Dancing (Jazz, Ballet, Character and pointe) three times a week, outside of school, and netball once a week, after school. I intend to improve my overall components of fitness. This includes: cardiovascular endurance, muscular endurance, flexibility, balance, coordination, speed, power and agility. My current exercise levels are dance and netball. I think that improving my overall fitness would be greatly beneficial to both sports. For both netball and dance I need to have the ability to: sustain exercise for an extended period of time (cardiovascular endurance), use a muscle or group of muscles and keep them working over a long period of time without tiring (muscular endurance), plus the ability to use two or more body parts at the same time (co-ordination). In dance I need the range of movement at a joint to be good (flexibility) and the ability to keep my body stable whether still or moving (balance). Unlike dance, in netball I need the rate at which I can complete a task or travel over a distance to be good (speed), the ability to produce a large force in a short amount of time - a combination of speed and strength (power) and the ability to change direction quickly and under control (agility). As all the components of fitness are important to both my sports, I felt it would be a good idea to try and improve them. ...read more.

Middle

Ten week programme. Week Circuit characteristics Modification 1 15 minute warm up 25 seconds at each station with 10 seconds rest 15 minute cool down 2 sets - 5 minutes recovery between each set Change of time on to 30 seconds but keep the rest time the same. 2 15 minute warm up 30 seconds at each station with 10 seconds rest 15 minute cool down 3 sets - 5 minutes recovery between each set Change of time on to 35 seconds but keep the rest time the same. 3 15 minute warm up 35 seconds at each station with 10 seconds rest 15 minute cool down 3 sets - 5 minutes recovery in between Change funky fish to star jumps because there is to much work focused on core muscles. 4 15 minute warm up 35 seconds at each station with 10 seconds rest 15 minute cool down 3 sets - 5 minutes recovery between each set Made circuit bigger 5 Mid cycle test. Cooper run. I did 23 laps, which is 2300m. 6 15 minute warm up 35 seconds at each station with 10 seconds rest 15 minute cool down 3 sets - 4 minutes recovery between each set Change of time on to 40 seconds but keep the rest time the same. 7 15 minute warm up 40 seconds at each station with 10 seconds rest 15 minute cool down 3 sets - 4 minutes recovery between each set Change of time on to 35 seconds but keep the rest time the same. ...read more.

Conclusion

and my strength (with the grip dynamometer). I did not overexert myself in the first week of my programme as I understood that I would need to use the principle of 'progression' to gradually work my way into training. During this time I continued with my usual commitments. The activities I chose were specific to trying to improve the overall components of fitness. Over the 10 week period I challenged myself by making simple adjustments to make my circuit to make it more complex. I gradually increased the amount of time on an activity and decreased the time off the activities. I also changed one of the activities, so I used and worked more muscles. I also increased the distance between each activity. After about 3 weeks, with session per week, I saw that my body had progressed and I was able to keep going for a longer period of time. After this, I increased the intensity of the sessions by adding more circuits with less rest time between each circuit. This relates to the FITT principles. I am very happy with the training programme I have produced as it has proven to work with my testing. I did have to adapt my circuit by drinking more water and using an I-pod to motivate me. If I had to redo these 10 weeks than I would properly change a couple of things within my circuit. For example, I would use different exercises with every other set as this would use different muscles and keep me more motivated. ...read more.

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