Fitness Training Programme
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.
Taking part with the right attitude
We need to:
* Obey the rules
* Respect our opponents and follow etiquette
Principles of training
We need to train to improve our fitness. For steady progress and to avoid injury we should follow the SPORT principles:
. Specificity
2. Progression
3. Overload
4. Reversibility
5. Tedium
Specificity
Every type of exercise has a particular effect on the body. The type of training we choose must be right for the type of improvement we want to see. We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop. Our training programme must be designed to suit the needs of our sport.
Progression
The body take time to adapt to more or harder exercise. We must build up the stress on our bodies in a gradual, or progressive way. E.g. by lifting heavier weights or running further.
Overload
To improve the fitness of our body systems we need to work them harder than normal. The body will then adapt to the extra stress and we will become fitter.
We can overload our bodies by training more often, by working harder or by spending more time on our exercise.
Reversibility
Our bodies adapt to the stress of exercise by becoming fitter. In the same way, we quickly adapt to less exercise by losing fitness. If our muscles are not used they atrophy- that is, they waste away. We cannot store fitness for future use. It will disappear if we stop training.
Tedium
Our training programme must be varied to avoid tedium - boredom. By using a variety of different training methods we will keep our enthusiasm and motivation.
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It is important to warm up and warm down before & after the exercise:
Warm up should include:
* Gentle exercise for the whole body, such as light jogging. This gradually increases heart rate, breathing and blood supply to the muscles. It warms up our muscles and prepares us mentally for the session
* Gentle stretching, to prepare muscle, ligaments and joints
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Tedium
Our training programme must be varied to avoid tedium - boredom. By using a variety of different training methods we will keep our enthusiasm and motivation.
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It is important to warm up and warm down before & after the exercise:
Warm up should include:
* Gentle exercise for the whole body, such as light jogging. This gradually increases heart rate, breathing and blood supply to the muscles. It warms up our muscles and prepares us mentally for the session
* Gentle stretching, to prepare muscle, ligaments and joints
* Practising techniques and skills to be used in the session
* The whole warm up session should be between 5-10 minutes.
Warm down should include:
* We should always finish the session with a period of lighter exercise
* We should avoid going from hard exercise immediately to rest
* Light exercise shortens recovery time by helping to remove carbon dioxide, lactic acid and other waste products
* Light exercise makes sure that the blood continues to circulate well and prevents it pooling in the skeletal muscles, which may lower blood pressure and cause dizziness
* While the muscles are thoroughly warm, flexibility exercises can be carried out with less chance of injury through over-stretching
* Light exercises will prevent muscle soreness and stiffness.
We need to train to improve our fitness. When planning a fitness programme, we should follow the FITT principles: Frequency, Intensity, Time, and Type:
Frequency: how often we train
* We should train at least three times a week to improve our fitness
* The body needs time to recover from each training session
* We should spread these sessions out over the week.
Intensity: how hard we train
* We will only get fitter if we work our body systems hard enough to make them adopt
* We must start at the right intensity, depending on our current fitness
* We must understand and use our training thresholds.
Time: how long we train
* To improve aerobic fitness our training sessions should last longer and our working heart level should rise
* Each session must last at least 20 minutes to see any real benefit.
Type: what kind of training we do
* We should analyse our particular sport to know the fitness and skills we need
* The training programme should include types of activity to develop these skills and fitness
Pulse
It is important to measure your heart rate before and after the exercise if you want to know how fit you've got during a long period of time, perhaps a year. The lower your heart rate, the fitter you are. The other way you measure your fitness is by recording the recovery rate. Recovery rate is the time for the heart rate to return to normal. The quicker the heart rate turning to normal, the fitter you are.
Heart rate
Heart rate is the number of times the heart beats per minute. For a normal adult when resting this will be about 70 beats per minute.
A pulse can be felt at points in the body where arteries are near to skin:
. 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. I have included crunches to the circuit to help you throw the ball harder and flex the vertebral column.
Push-ups
Push-ups exercise biceps, triceps, deltoids and pectorals. I have included push-ups to my circuit because if the above muscles get exercised, you can catch, and throw the ball good as your coordination and muscles improve.
Dips
Dips exercise biceps, triceps and deltoids. I have included dips to my circuit because if you are a fast baller, dips will improve the speed of throwing/balling because your biceps will be stronger and so it will be easier for you to throw it at any pace.
Foot change
Foot change exercise Quadriceps and Gastrocnemius muscles. I've added foot change to my circuit to help improve those muscles so when you are fielding in cricket you can run faster and can bend down easier to collect the ball.
Batting
Batting obviously improves batting. For this exercise I had to bat towards the wall and had to hit the target.
Jumping jacks
Jumping jacks exercise the Gastrocnemius, Hamstrings and the quadriceps muscles. I have included jumping jacks to my circuit to help you jump higher when you catch the ball and improve the speed of your running.
Sit-ups
Sit-ups exercise the trapezius, latissimus dorsi, pectorals and abdominal muscles. I have added sit-ups to my circuit to help improve fielding, batting and bowling.
Balling (catching)
For this exercise, we stood in a circle of 4 or 5 people and threw the ball low and hard and we had to catch it. This improves catching the ball from different angles and different paces.
Pulse Rates
WEEK
Resting pulse rate
Rate After exer-cise
Time taken to return to resting rate
Step ups
Pull ups
Crun -ches
Push ups
Dips
Foot Cha-nge
Batting on target
Jump-ing acks
Sit ups
Balling
80
50
00
43
7
37
0
30
30
4
25
0
9
2
10
30
00
41
27
32
5
30
61
3
34
5
7
3
90
40
90
42
29
35
4
31
59
5
29
7
8
4
80
20
90
44
22
38
6
42
62
6
35
5
8
5
80
30
90
46
24
39
5
42
63
9
36
6
20
MY CRICKET CIRCUIT
Log
Week 1:
This week my recovery time was 100. Because this was my first week, I didn't know what kind of results I would get. Whilst doing the exercise I felt a bit tired and out of breathe. I think that is because of lack of exercise. The exercises I did not do well were pull-ups, push-ups and sit-ups because my upper-left arm (bicep) was injured
Week 2:
This week my recovery time was 100 again. My resting pulse rate has increased because before the circuit training programme, I played football.
Whilst doing the exercise I felt a bit tired but surprisingly I did much better than last week. The exercises I performed well were pull-ups, push-ups, foot change, jumping jacks and sit-ups.
Week 3:
This week there was an improvement in my recovery time- it is now 90. Whilst doing exercise, I felt rather relaxed and strong. My heart rate after exercise has increased but my recovery time was decreased! I think this is because I was a bit too relaxed but I am not sure why my heart rate after exercise has increased.
The exercises I performed well were pull-ups, dips, batting on target and sit-ups.
Week 4
Today I had a better start and showed some improvements. My heart rate has decreased because I was a bit relaxed today and my recovery time wasn't too bad either- it was 90 again. The exercises that I didn't do very well were pull-ups and batting, but I have performed very well for the rest
Week 5:
This week was the last week of the circuit-training programme and overall you can see a bit improvement. My recovery time stayed the same (90) and during the exercise I felt very good, strong and encouraged. The circuit looked enjoyable for me today. The exercises I performed well were almost all of them.
Evaluation of my FITNESS TRAINNING PROGRAMME
I started my programme spending 45 seconds at each station. My rest and recovery time would be about 30 seconds writing my results down and getting to the next station.
The order of the exercises was correct because I did not use the same muscle groups one after another, in other words, consecutively which meant they had a chance to recover ready for when they were needed again. The circuit was enjoyable and manageable because I didn't have to spend more than 45 seconds at each station and had 30 seconds to rest. The circuit was easy to set up, as I didn't use a lot of equipment. The equipment was easy to position.
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.