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I have chosen to base my personal exercise plan on netball because it is a sport that I have participated in since primary school and that I enjoy and understand. The positions I usually play are goal attack and centre

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Introduction

Giverny Robinson-Sivyer 2006 Personal Exercise Plan Introduction I have chosen to base my personal exercise plan on netball because it is a sport that I have participated in since primary school and that I enjoy and understand. The positions I usually play are goal attack and centre, both of which require a lot of explosive movement; chasing the ball, quick reactions; responding to throw or receive, muscular endurance; continuous high standard of play in terms of movement throughout the game, cardiovascular fitness; to supply adequate amounts of oxygen to the working muscles and muscular strength; to allow long or powerful throws, e.g. shoulder passes, to be effective. I am going to try and improve my cardiovascular fitness because I find myself feeling tired and worn out around ten minutes before a match finishes. I am going to use interval training daily because it will mimic the requirements of a game. Using a treadmill, after a warm up, I will use a speed of 12.5 k/h to run for 30 seconds, as this is a comfortable run for me when I am at the gym. Then I will slow the machine to 5.6k/h as this will show the walking speed. I will alter and increase the times and speeds in which I exercise and rest as this will add to my overload and increase my fitness. ...read more.

Middle

Specificity - Interval training specific to netball because of times and speeds Progression - increasing demand on body's cardiovascular system and muscles. Overload - working to over my regular working rate as of week 2 in my action plan. Reversibility - training at this level this frequently means that I will have to continue my training or it will easily reverse. Moderation - not increasing demands on body by too much to avoid injury and fatigue. Week 1 Day Monday Tuesday Wednesday Thursday Friday Time for continuous run (minutes) 3 3 3 3 3 Time for Sprint intervals(seconds) 10 10 10 10 10 Cooper Run (laps) 7 Resting Heart Rate BPM 74 74 74 74 74 Average Recovery rate (minutes) 6 Week 2 Day Monday Tuesday Wednesday Thursday Friday Time for continuous run (minutes) 5 5 5 5 5 Time for Sprint intervals(seconds) 10 10 10 10 10 Cooper Run (laps) 7 Resting Heart Rate BPM 74 74 74 74 74 Average Recovery rate (minutes) 6 Week 3 Day Monday Tuesday Wednesday Thursday Friday Time for continuous run (minutes) 7 7 7 7 7 Time for Sprint intervals(seconds) 10 10 10 10 10 Cooper Run (laps) 7 Resting Heart Rate BPM 74 74 74 74 74 Average Recovery rate (minutes) 6 Week 4 Day Monday Tuesday Wednesday Thursday Friday Time for continuous run (minutes) ...read more.

Conclusion

I have achieved these things because I have applied the principles of training to my personal exercise plan and have stuck to my plan. My heart has become a bigger, stronger muscle, allowing it to pump blood more efficiently around my body. This in turn aids my game because it allows enough oxygen to get to my muscles to provide the energy needed to play netball. The muscles in my legs and arms can withstand more exercise as I have increased my muscular endurance through working my muscles and, where these muscles have torn and reformed, they have become bigger which will allow me to move faster as more oxygen and energy can be sent to and used there at a time. These changes will affect my fitness level in netball as I am now able to travel around the court faster and become less fatigued during my game which allows me to focus more on the sport. For example, sprinting to the end of the court; I am now able to, in practices, run faster than a team mate who used to be able to reach the end of the court faster. This would give me an advantage over opponents because I could reach the ball faster if it was dropped or passed down court. To develop my personal exercise plan more, I could increase the time and speed at which I run in the gym and keep increasing this in order to progress in my fitness. 1 ...read more.

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