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Fitness Training Programme

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Introduction

Fitness Training Programme Introduction: - For this assignment we are asked to design a fitness circuit for a sport of our choice. To do this, we need to record our results in each station, pulse rate: before and after the exercise and record our recovery time so we know how fit we've got after 5 weeks. I have chosen cricket for my fitness circuit because cricket is a suitable sport for me and I have done a fitness programme before for my favourite sport, football so I thought it would be better if not to do the same sport again. If I want to perform to the best of my ability I must avoid injury when training. To do this I must plan to be safe and take every precaution to stay safe. If I to get injured, I must know how to recognise and treat the injury so that I recover quickly. As individuals taking part in sport we need to prepare ourselves properly, prepare our dress and equipment properly and take part with the right attitude. SAFETY IN SPORT: Prepare ourselves properly We need to look our: * Health and fitness * Techniques and skills * Training * Warm up. Prepare our dress and equipment properly We need to make sure we have: * The right clothing and equipment * The right footwear * No jewellery. ...read more.

Middle

Carotid- in the neck, in the groove beside the windpipe 2. Radial- at the wrist, below the thumb. Stroke Volume Stroke volume is the amount of blood pumped by the heart in each beat. Cardiac output Cardiac output is the amount of blood pumped out of the heart per minute. It is controlled by both heart rate and stroke volume: Heart rate x stroke volume = cardiac output. Chosen exercises for cricket For my cricket circuit, I have chosen the following exercises: * Step ups * Pull ups * Crunches * Push ups * Dips * Foot change * Bating (to hit the target) * Jumping jacks * Sit ups * Balling (catching) Step-ups Step-ups exercise Gastrocnemius, Quadriceps and Hamstrings muscles. I have included step-ups to my circuit because it improves your speed and stamina. I have also included step-ups to my circuit because it is the first exercise in the circuit and so it helps you warm up. Pull-ups Pull-ups exercise the biceps. I have included pull-ups to the circuit because it will help build biceps and triceps muscles and so you will be able to bat easier and I have added pull-ups after step-ups so that the leg muscles can relax for a while. Crunches Crunches exercise pectorals, abdominal and the trapezius. ...read more.

Conclusion

I didn't feel the need to change my circuit in any way because the exercises wouldn't tire the muscles that much as the same muscle groups wasn't used consecutively. In the second session I was really tired because I played football one hour or so before the session started and my body and muscles, in particular, did not have enough time to fully recover. I believe this is why my results were not as high as I expected for week 2 and I did not reach the targets I had set my self because my legs ached too much as a result of a build up of lactic acid. Overall, I am a bit satisfied with my training because there was a minor improvement in my fitness and I've learnt a lot from my mistakes so if I did it again, I'd know what to change in the circuit. If I did this fitness-training program again, I would definitely increase the amount of sessions by more than 5 to see any real benefit of the training. I would also increase the amount of time spent in each station to around 60 seconds so my body could overload so I would gradually adapt to harder exercise and as a result I would get fitter. If necessary, I might also decrease the resting time between each exercise and do a session every 2 days so I could see a big improvement in my body. ...read more.

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