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Jess Hooley        1        30/10/2008

There are many factors to consider when taking exercise, which can affect your performance. We chose an exercise plan that we thought would help us improve our performance. Here are some of the factors that affect us:

Age: age affects your performance in a particular sport. For example, for a gymnast the are at there peak in there teenage years, where as hockey or netball you can reach your peak much later. I am testing stamina and speed for my age I think I should be fine for this test.

Gender: gender may affect you, as women and men rarely compete against one another. There are few mixed teams at high standards of sports. In our fitness programme we are doing the same exercises as the boys, the only thing that will differ is our results.

Fitness Level: My current fitness level, I think is high. This is because I take part in a lot of sport such as horse riding. I ride at least two horses a day and we have a competition yard at home, so its very busy! I also enjoy cross-country running, and I go to the gym twice a week. I want to improve my stamina especially in running because some of my races are over long distances, and my speed for the 800 metres. This fitness programme should improve my fitness level.

Health and Injuries: this is a major problem when participating in sport. It can affect your performance, and the level that you play at. For example if you have a broken arm you obviously wont be able to play your game, but if you have pulled a muscle you would have to sit out for a couple of games and training to heal correctly. You should never carry on playing if your injured or ill because it will just make your injury or illness much worse; therefore it will be a longer recovery. I have/had a knee injury, which sometimes affects me, but I have not recently had any problem with it or any health problems.

Lifestyle: your lifestyle can affect your performace and you.

For example:

Environment-where abouts you live, if you can get to matches or training.

Travel- how you get there.

Cost- if you can afford the cost of: clothing/equipment/training.

Diet- whether your diet is suitable for the sport and what you are eating is giving you the best chance of performing well.

All of the above is helping me improve my sport, my lifestyle suits it and I am able to use these to develop my skills.

There are two types of fitness:

General fitness: an indivual needs to be in good health and being able to carry out everyday tasks, i.e. walking a dog. He or she should also take part in a number of physical activities at a low level of performance.

Specific Fitness: This is necessary if the activity is particularly demanding. The activity for which a person is trying to get specifically fit will dictate the amount and type of training needed. The training will in some way aim to improve strength, suppleness or flexibility speed and stamina [or endurance].

Somatotypes: There are three classified groups of body types.

ENDOMORPH: Is a person with a basic shape, are short and rounded, with a tendency to gain weight. They have shorter legs in relation to their trunks. An extreme endomorph would be very well suited to a prop forward in rugby; his or her low centre of gravity can help to push in the scrum.

MESOMORPH: These are people with a basic shape of a Y, well muscled which wide flexible shoulders, long arms and hands, a narrow waste and light weight legs. An extreme mesomorph would be well suited for a goal keeper in football, and with his or her long arms and hands would be very useful to save goals or catch high balls.

ECHOMORPH: These people can be relatively short or tall. They often have a long neck, small waste and long legs. An extreme echomorph would be well suited at being goal shooter in netball for scoring goals.

Principles Of Training.

     Specificity- a specific area of fitness for a particular          

     movement or part of specific activity.

   Progression- a fitness programme must ensure that progression is        

   made

Overload- work at a level your body gets used to it, so you can step up to the next level by  increasing it.

Reversibility- is when either due to injury or illness you are unable to perform/exercise and this will cause reversibility in your fitness.

Tedium- you must ensure that you maintain motivation and not get bored.

The aim of this circuit training is too improve my speed and stamina. My chosen sport is HOCKEY.I need o improve these areas so I improve my performance. As I play centre half I need to be fit to run up the pitch to push the ball up to the forwards but also run back and help defend with the backs. A half’s job is one of the hardest on the pitch so I need to maintain a good standard.

I have included the SPORT method into my circuit. The exercise I’m going to use are:

Step Ups

Shuttle Runs

Skipping

Squat Thrusts

Astride Jumps

Ski Jumps

Sergeant Jumps

Sprint Starts

Each exercise works a different muscle.

Step ups-work the quad muscles

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