- Leg muscles i.e. quadriceps gastrocnemus
- We usually work our aerobic systems
- The usual recovery times are roughly 10-30 seconds.
Whilst constructing my exercise programme I will keep referring back to the FITT principles. These principles are:
F- Frequency of activity- how often we should exercise. For example if you just want to stay healthy you should exercise for at least twenty minutes twice a week.
I- Intensity of activity- how hard I should exercise?
T- Time of activity- how long I am going to exercise. Aerobic training sessions tend to last for 20 minutes or longer where as strength training sessions are generally shorter and less sustained.
T- Type of activity- what exercise I should use.
I shall also refer to the training SPORt principles. These being:
S- Specificity- Every person will need a different training programme - we're all different and we all do different things.
1) Train the right parts of the body- there is no point making a weightlifter run 10 miles a day - it won’t improve his weightlifting.
2) Train to the right level-if someone is unfit don't start him or her with a long run.
P- Progression- Steadily increase the amount of training that's done-but only when the body has adapted to the previous training.
O- Overload- You've got to make your bodywork harder than it normally would. It's the only way to get fitter. You can overload by increasing any of these three things:
1) Frequency of training (train more often)
2) Intensity of training (lift heavier weights)
R- 7 weeks of inactivity have been shown to have the following effects: 1) Up to 27% decrease in VO2 MAX
2) Stroke volume & cardio output decrease by up to 30%
3) Increased heart rate for the same intensity of exercise
4) Muscle mass & strength decrease but at a less rapid rate
Moderation and Variance- It is dangerous to overload by to much. The increase in work load needs no be little at a time and gradual. It must vary so that it does not become tedious and so you don’t lose interest.
By using tests of fitness I can observe how my fitness improves throughout the program, this is very important as I need to know whether the program is working or not and these tests will help me change it accordingly. I will perform these tests once a week to find these results and see my progress. I will also perform them before the program and after this will give a clear sign of how I am getting on.
Stamina Test:
To see if my stamina is being improved I am going to use a test. The test I am going to use is the cooper 12 minute run but I will only carry out this test before my programme and then once after the programme has finished. This will show how much I would have improved over the three weeks. The Cooper 12 minute run is a very simple test all I have to do is see how far I can run around a marked area in 12 minutes, the distance I run is then recorded.
Aerobic capacity test:
The greater our aerobic capacity, the lower our pulse rate will be at the end of exercise. Also it will return to normal more quickly. After every exercise I will take the time it takes for my pulse rate to return to resting and see if it shortens as the weeks go on.
Strength:
To test the improvement of my strength I will use two tests as I am going to be mainly focusing on my upper body strength I will use both the press up test and the one rep max test. The press up test is basically the amount of press-ups that I can do in one minute. The one rep max test is the amount of weight I can lift in one bench press; the weight must be lifted twice to qualify as the maximum weight I can lift.
Programme timetable
Monday: Games, P.E GCSE, PE
Tuesday: P.E GCSE
Wednesday: Day Off
Thursday: Circuits
Friday: Rugby Training
Saturday Match
Sunday: Match
Detailed Personal Program Timetable
Monday: Today I will take part in a games session where I will do a ten minute fitness session followed by a skills session related to rugby. I will also do a half hour weight room session where I will mainly focus on my upper body strength. Also today I will do a 15 minute continuous training exercise.
Tuesday: This day is for continuous training, continuous training is when we exercise without rest intervals. For this I will work between 60-80% of my maximum heart rate. I will do this for a time period of 20-40 minutes, Starting with 20 minutes I will work my way up to find the most appropriate time. This is important, as I must make sure that I am training at the right intensity.
Wednesday: This day will be a day of rest allowing my body to recover after the previous days and previous weeks activities. This is very important as doing too much exercise can create a negative effect rather than a positive one on my fitness. During the day I will also perform tests, these are stated earlier in the planning, the results of these tests will help me to know whether my fitness is improving and therefore I can change the program accordingly.
Thursday: Today's session will be circuit-training session. Circuit training is a method of training. A circuit usually has 7 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. My circuit will focus on cardiovascular endurance and strength this being upper body strength. It is important that each
station work a different muscle group so that one group does not get over worked and cause damage to my body and that group. Due to this I will ensure that in my program a different muscle group is worked in each station.
Friday: Today I will be in an hour’s rugby training session where I will do a fitness session followed by a skills session.
Saturday: On Saturdays I will be a rugby match for my school these are 35 minute halves where I will be worked aerobically.
Sunday: On Sundays I will either be playing a match for my team Old Elthamians or if there is not a match I will be training. This will be two hour session made up of fitness and skills.