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.
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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
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