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Health Related Exercise Programme

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PLAN: Health Related Exercise Programme Romi The objective of every training lesson is to improve my performance. Each session needs to be well planned to improve my fitness. The sport, which I have decided to improve for health and fitness, is Netball the position that I play is as Goal-defender. Training must include: warm up and warm down, practicing skills and various fitness activities linked to netball. This training is an example of Interval training, as I have to develop my fitness in a short time (5 sessions) by working hard and gaining fitness quickly. The appropriate fitness aspects for netball that I am anticipated to improve are listed as the following: Aerobic Capacity Muscular Endurance Muscular Power Speed Balance Flexibility My current level of fitness is good prior to a fitness test we carried out, the results obtained from the fitness test are shown below and it is quite evident that there are a few fitness aspects that I need to improve on. Fitness aspect Test for fitness aspect Results Power Standing Broad Jump 1.30m Agility Illinois 17secs Speed 15m Sprint 3.7secs Balance Stork Stand 2.1secs Flexibility Sit and Reach 11cm Endurance 12 minute run 2062m Muscular Endurance Sit -ups 50 During each session of my training I need to ensure my self that the conditions I am training in are safe. ...read more.


The set-up also shows that each exercise, one after the other, focuses on stressing different parts of the body at different times. If the order of activities is like this then injuries can be prevented. To train effectively I should comply with the SPORT principles shown below: Specifity Netball players need to carry out exercises in their training, which will develop/improve their fitness aspects. I need good aerobic capacity as a netball match can last a long period of time. Therefore my heart and lung system need to have the ability to cope with an activity of long duration. I will improve my aerobic capacity by seeing how long it takes me; to do 100 skips, to run 10 laps round the gym and to do 50 step-ups. I need to have good muscular endurance as netball matches involve muscles working hard for a long period of time. Therefore my muscles need to have the ability to work hard for a large amount of time. I will improve my muscular endurance by training with weights (3kgs) doing 2 sets of 15 reps. I will also complete as many sit-ups possible within a time limit of 30 seconds. Muscular power is also another fitness aspect for netball. This is because it involves explosive, strength and speed related movements e.g. throwing the ball or jumping to catch the ball. ...read more.


I then found that no one else was doing cricket and training on my own would make me feel tedious. My netball-training plan is very interesting and I am keen to carry out 5 sessions of training. By using a variety of exercises on my plan I will keep my enthusiasm and motivation and won't become stale. I will also avoid overuse injuries by varying the way I perform in each activity. The frequency of my training will be once a week for 5 weeks. I will increase the intensity every session because I can't improve my fitness unless I work hard enough to make my body system adapt to training. As I increase the time and number of repetitions I should also increase the heart rate level at which I work. I must also understand my training thresholds. I will do this by calculating my maximum heart rate and working out which training zone I am working at e.g. the speed-training zone. When my MHR is 60% I will be at the aerobic threshold training effect. When my MHR increases to 80%-90% I will be at the anaerobic threshold level. I will be changing my fitness training level from aerobic-anaerobic threshold. This means my training time will be shorter and my recovery time will be longer. A netballer would probably train like this during Off-season. This is because the emphasis of my training programme is on developing my muscular strength and aerobic fitness. ...read more.

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