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
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.
I will also use continuous training daily to increase my stamina, this alongside my interval training should allow me to increase my speed and stamina and therefore benefit my game
Targets.
I aim to increase the amount of time I am able to comfortably run from 3 minutes to five minutes over the next four weeks
To use interval training and aim to use this method for an hour with longer breaks of 1minute 30 seconds every fifteen minutes without feeling as tired.
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.
I will also use continuous training daily to increase my stamina, this alongside my interval training should allow me to increase my speed and stamina and therefore benefit my game
Targets.
I aim to increase the amount of time I am able to comfortably run from 3 minutes to five minutes over the next four weeks
To use interval training and aim to use this method for an hour with longer breaks of 1minute 30 seconds every fifteen minutes without feeling as tired.
