• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

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

Extracts from this document...

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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. PEP - netball

    No train no gain! In the box below set out how your PEP combated reversibility Moderation You need to balance and vary your training and not over train. If your training is always the same then you will not develop further and consequently under perform.

  2. personal exercise plan My sport- FOOTBALL

    Cool Down * Prevents soreness by keeping the circulation up so that more oxygen reaches muscles to clear the lactic acid away, * Loosens tight muscles so they won't get stiff later, * There is evidence that it helps you to perform better next time.

  1. Action Plan - I am going to create a plan in order to improve ...

    Being successful in this activity has helped to maintain my enjoyment for the game. For my action plan I want to improve on two different factors. Here are the two areas of netball that I am going to concentrate on an aspect of: * Skill * Fitness For each of

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    As my programme progressed I cut my warm up short several times to allow for the increased weight that I was to be using. This did not affect my recovery time or level of performance at all which would suggest to me that my warm up was probably too long to begin with.

  1. Action plan to improve backstroke.

    This will go towards achieving my long and medium term goal and help me reduce my overall times. At the beginning of this week I am feel that I am doing too much backstroke, and would prefer different types of training, but still include parts of my goals.

  2. Badminton is the sport I have chosen to train for and use my personal ...

    For example without good muscular strength a person cannot be powerful. Muscular endurance and cardio-vascular fitness are the two that need improving foremost as I already quite a good player and therefore come up against many players which are equally matched to myself, therefore the duration of games is usually quite long and endurance is important.

  1. I have chosen Volleyball as my sporting activity for the personal exercise program. ...

    To measure how good my leg power is I will use a normative table in order to evaluate my 1 rep max. * Vertical Jump This is a very sport specific test to volley ball. This will measure the height I can reach when jumping on the spot.

  2. PPP Action Plan

    To improve my ball control when receiving a long pass I will again practice passing skills. This practice session can be easily incorporated into my shooting goal as passing and shooting needs to be practice together to gain a higher level of accuracy.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work