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Fitness programme 2003 - Setting achievable targets.

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Fitness Programme 2003. Course-work Setting achievable targets. S.P.O.R these four letters mean: * S= Specification. Is what I do specific to the sport I choose * P= Progression. Will I progress if I do something or will I fail to progress. * O= Overload. To be able to achieve your highest level of fitness possible every now and again you must overload you body. * R= Reversibility. This is what will come when you stop training your body goes back to what it started with. If I aim very high I probably won't achieve what I wanted, all I wanted to do was to improve a little bit. Relevance of the programme to the current activity level. I regularly play football so I am used to the stresses and strains of it. I train on a Saturday morning so a weekly training programme should be no problem. As long as I don't overload on every session, don't incur any injures or go down with illness, I should be fine. Testing of prior fitness. ...read more.


4. Illinois agility run. This is a test of agility and speed. This is a test of speed because you must time yourself and agility because there are many twists and turns in it. 5. The Standing Long Jump. The standing long jump is similar to the vertical jump test (see point 2), in it strengthens your leg muscles and you measure distance. For this you must stand still at the end of a long jump mat, then without a run up jump as far as you can and measure it. You must use your Best Length. 6. Sit Up Test. I didn't do this test for two reasons they were that it was quite time consuming, time was something I didn't have and it was also the test that would have helped me the least because I do not need to improve the muscular endurance of my abdominal muscles (see Muscular System). I'm going to use these test results in my evaluation to prove that my fitness levels did increase during and at the end of my six-week training programme, they were also a helpful indirection of how high or low I should aim. ...read more.


* Then do a little practice for the training activity. For example pass a ball around. What it does. * It helps prepare you mentally. * It increases heart rate and blood flow. * It warms muscles and makes them more flexible (Much like a elastic band) * Warms and loosens joints. * And it also reduces the risk of injury to the muscles and joints. * After at least 20-30 minuets move on to the main activity. When in activity. * You should always respect the equipment. * Make sure you are playing on a level playing field. * Make sure it's clear and hasn't got glass, sticks and stones etc. * Make sure you are warmed up. * Make sure you aren't playing with a injury. Warm down. * First, do some jogging and other gentle exercise. * Then do some stretching. Pay special attention to the main joints you used. What it does. * Prevents soreness by keeping the circulation up. * More oxygen reaches muscles to clear lactic acid away. * Loosens tight muscles so they won't get stiff later. * There is also evidence that it helps you perform better next time. * At least 20-30 minutes. (It's just as important as the warm up.) ...read more.

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