In order for my training programme to be successful I must follow the ‘Principles of Training’. These include Specificity, Progressive Overload, Reversibility, Frequency, Intensity, Time and Type. There are a variety of training methods I could use being Fartlek, Interval Training, Circuit Training, Weight training and Plyometrics however I will use one of these that I find most relevant. Although I will also incorporate some form of mobility training e.g. some form of stretching in every session.
Plan
I have chosen to do circuit training as part of my main training and will work on different aspects at each station. Basic skills included, such as passing and shooting. I will design my circuit so that consecutive exercises stress different muscle groups and different fitness components in order to spread the effects of fatigue. I will repeat the circuit a number of times if necessary. In addition I will go to the gym and swim plus I will participate regularly in my chosen sports outside school. I will form a timetable to show clearly my time available to train to fit around social activities and work. I will take into consideration safety aspects and facilities available. I will warm up and down thoroughly sticking to the same regime before and after exercise making sure to concentrate on muscles that will be used continuously. I will also allow for sufficient recovery time after activities.
Before I begin I will access my current state of fitness by doing tests specific to each component. At the end of my programme I will repeat these tests and record the results so I will b able to access any improvements made after my programme has been carried out.
Through testing it is possible to-
- Identify the strengths and weaknesses of an athlete
- Provide data for monitoring performance
- Access the value of different types of training and help modify my training programme.
- Provide comparisons to previous tests to access improvement
- Can be used to identify over training
- Enhance motivation
After each training session I will record my results and evaluate how I have done but also be critical about things in which I have not done so well in, allowing room for improvements. No matter how well you think you are doing there is always room for improvements in one way or another.
I will also include physiological tests in particular measuring my heart rate before and after activity on the Carotid artery below the jawbone. I cannot measure vital capacity, as a breath volume bag is not available. The NCF Multistage Shuttle Run Test is the most often used maximal test in which you run a course 20m in length and are required to turn on the beep of the tape. These beeps gradually sound closer requiring the subject to gradually increase their pace. You drop out when you can no longer continue or keep up with the pace set by the beeps. I am going to use his test throughout my training programme, as I would consider it beneficial as well as a good test.
Personal Details
Name
Age
Height
Weight
Current State of fitness
Aim of Project
The aim for my fitness-training programme is to improve my fitness generally and specific to the sports I have chosen being netball and tennis. I am going to work on stamina, strength, suppleness and speed, as these are the relevant components. These are outlined later on in my programme. Both sports are requiring all round and specific skills e.g. Run, change direction, reaction time and coordination and more specific aspects such as catching, throwing and accurate placement of shots. The prgramme will contribute to my overall skill level making me able to maintain a higher skill level for a longer duration. I will work hard to maintain a high standard as the effects can e reversible if not maintained, this is also explained in more detail later on. I will take into consideration my training threshold, which is the maximum safe level at which an athlete can train; maximum heart rate is worked out using this formula:
Maximum heart rate = 220 -- age of performer.
Depending on how my training is going I will aim to increase the intensity and duration of an exercise if at some point I feel I am not being pushed sufficiently. Jogging has a low intensity but a high duration where as a short sprint has a high intensity yet a short duration.
Fitness Tests
The cardiovascular fitness test I will use at the beginning and end of my programme as a guideline to determine any improvements I have made is the NCF Multistage Shuttle run test (bleep test). This particular test is progressive and maximal; it requires the participant to run between shuttles spaced at 20m in length whilst keeping up with the audio beeps. The beeps gradually get closer together requiring you to step up the pace and you drop at when you can no longer continue or keep up with the beeps. You then record the level you managed to achieve and aim to improve on it by the end of the prgramme. This is a good way to test your fitness and it is advisable to have someone to compete against to enable you to work to your maximum and motivate you. I may also use this during my programme in addition to at the start and finish as I consider it a beneficial exercise. Safety considerations consist of things such as warming up and down, removal of jewellery etc.
At the start of my training programme I achieved level 7.2 on this particular test.
Warm up
The body needs to be correctly prepared for any activity. The warm-up period serves a number of purposes.
- Increases the blood flow to the muscles, increasing the temperature.
- Stretches muscles and tendons reducing the risk of injury.
- Increases metal arousal levels
The warm up can be considered as a routine in itself. Often it is specific but a general warm up can be used:
- Flexibility exercises at the start of a session
- Pulse raising exercises such as jogging
- Specific sport related flexibility exercises
- Higher levels of exercise using the major muscle groups to maintain and/or raise the heart rate.
- Skill exercises for your particular sport e.g. shooting for netball.
The activity will be the determining factor as to how much time is spent on each activity in the warm-up period. Gymnasts might spend more time on flexibility, whilst runners might work on aerobic warm up exercises.
Warm-Down
This is often the forgetten part of a training session however it is important. Many o fhte exercises used in the warm up can be repeated for this. Once an intensive activity is stopped the body takes some time to respond to this. When the pumping action of muscle contracting stops, lactic acid remains in the muscles for longer, causing soreness and pain. This is known as blood pooling, commonly occurring in the legs. Gentle exercise is needed to ensure the body returns to a normal state.
