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My target is to do 5 training sessions to improve my speed and muscle power. I want to improve my speed to complete a whole rounder regularly and to get to the next base safely by being quicker when playing rounders.

Extracts from this document...

Introduction

Planning Fitness is the ability to meet the demands of the environment or life style. I think I am fit because I go to school everyday and I manage to go to all my lessons to learn. After school, at home I do homework and coursework. After that I go to mosque every day 3 times by walk which takes me approximately 10 minutes way. So in a week I walk for about 3 and half hours. Health is being of state physically, mentally and socially free from disease. I am healthy because I don't have any injuries or health problems. In the multi-stage fitness test my score was lower because I was fasting during that day and I wasn't allowed to drink water so that's why my score was lower. For my physical activities I do 5 GCSC P.E lessons every fort night. I do jogging for about 20-30 minutes on weekends. My target is to do 5 training sessions to improve my speed and muscle power. I want to improve my speed to complete a whole rounder regularly and to get to the next base safely by being quicker when playing rounders. I want to improve my muscle power so that I could hit the ball harder so that the ball gets far away, during fielding I would be able to throw the ball quickly. Test Component of fitness Score before training Multi-stage fitness test Cardio-vascular Endurance 4.1 Sit and reach Flexibility 1 Illinois Agility Run Agility 20.15 seconds Sit Up Test (1 min) Muscular Endurance (abdominals) 24 Vertical Jump Muscular power 36m 30m Sprint Speed 4.98 seconds Press up test (1 min) Muscular Endurance 75 half press ups The table which is above shows how fit I am. My score before training for cardio-vascular endurance is 4.1. My score is low because on that day I was fasting and wasn't allowed to drink water so that's why I didn't had enough energy. ...read more.

Middle

So in this way my intensity of my training programme is also increasing because after every two sessions I have to work harder. (Less rest = more work) Reversibility: This means to lose adaptations if we stop doing our training. So if I stop during my training programme to do the training sessions e.g. during half term, I will lose fitness which I got from the training sessions. So in this case I will lose my strength and speed and my muscles will lose tone and size which is known as 'Atrophy'. After half term I would need to start again from the beginning to achieve the same goal which I achieved before half term. It will be very difficult to get to the same fitness level. Tedium: It means to get bored. If I carry the same training session without any changes, I may get bored from doing it. If I don't have the same level of motivation I will not be able to stay on the same level of fitness because of boredom; I might be not able to work as hard. Performing Table Exercise Session 1 Session 2 Session 3 Session 4 Session 5 Press ups 33 24 26 27 29 Star Jumps 41 42 45 33 44 Tricep Dips 29 11 17 20 22 Crunches 10 15 14 15 21 Skipping 25 15 26 34 36 Chest raises 43 32 35 34 49 Squat thrusts 33 30 31 32 39 Shuttles 13 12 14 7 14 Session Brief comment after each session 1 After the session I felt very tired especially I was feeling pain in my upper arm because my muscles worked very hard without any training. 2 I felt more tired than last time because this time I wasn't as much motivated as last time because this time the activities wasn't new for me. 3 I felt less pain in my arm this arm so that's why my score increased this time. ...read more.

Conclusion

In my first session my score in all exercises are very higher than other 4 sessions. This is because in my first session I was very motivated and excited. So that's why there is an anomaly for every exercise on my graph. However I achieved a good improvement which I was expected. I improved cardio-vascular endurance, flexibility, muscular endurance and muscular power by doing the circuit training. Final Evaluation I achieved a very good improvement which I was expected. I improved cardio-vascular endurance, flexibility, muscular endurance and muscular power by doing the circuit training. However I haven't improved my speed and agility according to my fitness test. Test Component of fitness Score before Training Score after Training 9Multi-stage fitness test Cardio-vascular Endurance 4.1 6.8 Sit and Reach Flexibility 1 cm 2 cm Illinois Agility Run Agility 20.15 seconds 19.32 seconds Sit up Test (1 min) Muscular Endurance (abdominals) 24 36 Vertical Jump Muscular Power 36 cm 37 30m Sprint Speed 4.38 seconds 4.19 Press up Test (1min) Muscular Endurance 75 half press ups 79 half press ups Programme was easy to manage accept of doing press ups in my training session. My partner recorded all my scores during every session. I have improved cardio-vascular endurance by which I will be able to play rounders for longer without getting tired, flexibility which will help me to pick the ball from the ground quickly and throw it, muscular endurance and muscular power which will help me to throw the ball and hit the ball harder by doing the circuit training. I didn't enjoy my sessions so much because every session made me very tired for the whole day. Sometimes I also felt a lot of pain in my arms and legs. If I am going to continue my programme than I would like to have some change after some time again and again to prevent tedium. I would like to do some thing else instead of press ups which are very hard for me to do. I will try to increase the timing for every exercise slowly slowly. ...read more.

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