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Fitness Program Design

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Introduction

Fitness Program Design I am a fitness consultant at a local sports club. A sports performer has approached me and asked for advice on improving their fitness levels for the forthcoming season. I have looked at what I will have to do and decided my work will involve planning an effective training programme and recommending suitable methods of fitness training to support and improve their performance. There are four guiding principles, which apply to all fitness training. They are: 1. Specificity 2. Progression 3. Overload 4. Reversibility 1. Specificity means that the training specific to the sport or activity that you perform in, the type of fitness requirements of that sport and the particular muscle groups that are involved in your performance. For example, footballers and rugby players will do a lot of endurance work in their training along with exercise for specific muscles used in their sport, e.g. footballers- legs, rugby players- upper body work. 2. Overload means that training must be raised to a higher level than normal to create the extra demands to which the body will adapt. This can be done in three ways: * Increasing the intensity- by running faster, lifting heavier weights, etc... * Increasing the frequency- by training more often, e.g. ...read more.

Middle

Interval training involves alternating between fixed periods of exercise and fixed periods of rest for recovery. In simpler terms the player does a 25m sprint, a 30 sec rest, a 25m sprint, a 30 sec rest... and so on. Fartlek training is very similar to interval training except that the intensity and the type of exercises are varied through changes in pace, terrain and style. For example the player has to complete a 10 min jog, 100m walk, 50m sprint, 2 min rest, 5 min jog... and so on Continuous training involves long, slow, distance exercise at a constant rate without rest. At first the training should be light and as the heart rate increases the distance involved increases. The similarities of these training methods are that all of them train both the aerobic and anaerobic systems. I am now going to design a six-week training programme for a football player. Week 1. I will introduce myself and tell the sports performer what we will be doing over the next six weeks. "I will take various training sessions on every Monday, Wednesday and Friday, having a rest on Tuesday, Thursday and at the weekends", " each training session will start off easy and gradually become harder as the weeks go by". ...read more.

Conclusion

be undertaking exercises such as the bleep test, the cooper twelve minute run, sprinting tests and other various tests that raise the anaerobic and aerobic thresholds. My players fitness levels will become higher and these tests will help him during the game when he's sprinting for the ball and when he's trying to last the full game with his fitness levels still high. During week five I am going to concentrate on the players sport, which in this case is football. Most of my training sessions for these three days will be involved with ball work such as practising heading, control, passing, shooting, skills, 1 on 1 situations, running with the ball. This will also help my player during match situations and get him focused on the forthcoming season. During week five I will be undergoing some weight training with my player. I will take him in the gym and work on different parts of his muscles by lifting weights using the machines and free weights, I will concentrate mostly on the legs and the lower body because these are the muscles generally used in football, I will also be doing some upper body weights aswell. The effect of weight training on the body improves muscular strength, endurance, tone and posture. It increases muscular size, bone density and the metabolic rate. ...read more.

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