Intensity – I can make the programme more intense by increasing the amount of stress put on my body. It might involve increasing certain aspects of my training programme. For instants increasing the amount of press-ups I do in my circuit training. To produce the required results I will increase the amount of press-ups and sit-ups I do in my circuit training.
Time – This involves increasing the lengths of my training sessions. By increasing the amount of time my training sessions will go on I will increase the amount of stress on the body.
Type – If I am using the wrong methods I will not get the desired results so I have to make sure all of my methods will be affective.
Progression
As the body adapts to the stresses placed upon it by a given load, a point will be reached where there is no further increase in fitness. In order to progress further additional stress must be applied gradually. Progression happens in stages. A performance made plateau until new stresses are introduced.
Tedium
To avoid boredom, sports people will change their training methods, which will maintain motivation. I will avoid boredom by changing and varying the activities I will do. For example to improve cardio vascular endurance I am not only running but I am cycling and I am swimming to.
Performing
To achieve good cardio vascular fitness and a better skill level in tennis I will complete the rest of my training program to the best of my abilities. I will take on all the tasks I have set for myself and this should improve my cardio vascular fitness and skill level of tennis.
I have set myself a number of activities:
- Bike riding for several miles (amount shown on table of activities).
- Running and jogging several miles
- Swimming
- Tennis activities – improving skills by concentrating on each individual skill of tennis and repeating using that skill over and over e.g. serve doing a serve and taking down my accuracy of serving the tennis ball in and approximately how well I think I have hit the ball.
All the activities focus on cardio vascular fitness and my skill at tennis.
I will make sure I will carry on doing the activities I have set myself in a safe effective manner by making sure that I have the right equipment and that I run in the set style you are meant to run and do not take on any bad habits of running in the incorrect way. I will also make sure when hitting or striking the tennis ball with my tennis racket that I follow through in the right motion so I don’t hurt or injure myself by hitting the ball in an incorrect way.
To measure my improvement in each my skill level and my cardio vascular fitness I will take tests and perform activities which will prove that I am improving. These tests will consist of monitoring my skill and accuracy in tennis and monitoring aspects such as my heart rate and how quickly or more efficiently I perform activities.
I will motivate myself by giving myself rest periods and make myself look forward to those rest periods in order to the activities done quicker. Also since I enjoy playing tennis that will be motivation in itself and to know that I am aiming to improve my game will also be motivation for me. I also think that improving my cardio vascular fitness will help me become more healthy and become fit and not get so tired during long periods of activities such as running.
Training Program
Every rest period will be for a whole day enabling me not to do too much, but enough for improvement. Week after week I will increase the lengths of everything that I do. So the distance of bike riding, swimming and running will change as the training goes on. However the time I do the exercises in will not be measured. I am just increasing the distance I do it in, so I will be increasing the intensity.
Monitoring
Notes on The Training
Week 1 – In this week I felt after each session of bike riding, swimming and running I felt very tired and fatigued. I think this was because it was the first week of real training I had done for a very long time. This week got me back into the rhythm of actually doing work on my cardiovascular endurance. I feel that improvement will be made at the end of this training programme. I will get used to the activities and build up my cardiovascular endurance.
Week 2 – In this week I felt more tired than last week. This week their was a lot of running and going on, but also some cycling. I found this week hard but I feel I gradual improvement. I felt that I dealt with the longer run and bike ride is getting me used to doing endurance activities. I am more tired but if I were to do the things I did in week one again I think I could deal with them a lot better and be a lot less tired than I was when I first started training.
Week 3 – In this week I felt a lot more tired than I did in the second week. For some reason I don’t think I dealt with these activities very well. I think that I didn’t do as well as I thought I would. After the bike ride on Monday I was completed exhausted towards the end. However I was about as tired as I was in week one. I think the intensity of my training was done well because the activities tire me out but the activities are still achievable.
Week 4 – Week 4 went well I think. This is because I did the activities well I thought. I was not that tired after each activity. This week involved a lot more swimming than the other weeks. Which I found tiring but easier than week 3. I think I have improved in my cardiovascular fitness greatly since week 1. It shows this in my results table.
Week 5 – I think this week showed that I can last longer in tennis activities. In this week I worked on my serves, back hands and fore hands. This showed I was able to perform well at the beginning at the activity and at the end of the activity. After the 1500m run I was absolutely worn-out. This activity took me a while to recover from. It shows this in my table of results.
Week 6 – In this last week I felt the most tired because of the intensity of the exercises. I feel that I should have lowered the intensity of these activities. Because I had a 10 mile bike ride and a 7 mile run and both of these activities got me completely fatigued. However it enabled me to improve a great deal in this last week. These last two activities got my fitness level of cardiovascular endurance up just by a little bit more than it would if I did shorter exercises.
Table of Results
At the end of each week I took my heart rate. I took it on a Sunday because I am resting for the whole day. This way I can get my normal heart rate. I recorded my recovery rate by taking the average of how long each activity took to get down to my normal heart rate. For the coopers run I did 12 minutes solid on a tread mill and saw how far I actually ran in that space of time. I took the results of coopers run in week 6 to see what my final improvement was.
I am pleased with my results because my heart rate progress showed that if I were to carry on with this programme I would improve my cardiovascular endurance further. Also my coopers run showed a vast improvement of 0.35 kilometres. I think this training will help me last longer in a tennis game. Which will enable me to play my best till the end.
Evaluating
Evaluation of Planning The Programme
I think at the beginning of the programme I could run quite far but not as far as I could run now. At the beginning of my programme I could only run just under 1.86 km and now I can run well over 2 km.
I think that all the activities I chose for my training programme were appropriate for the aim of my task. They all contributed to my improvement of cardiovascular endurance. Each week had at least one different activity to the last week. This helped to keep me motivated and on task for the training. Having different tasks means that you will not get too bored with the activities at hand. Tedium comes into mind, making sure different activities are chosen, not just one type of continuous training but several.
I think that I chose a sensible intensity increasing each activity by 1 or 2 miles or 4 lengths. It helped me get used to running long distances and lasting longer in a tennis game. Each activity I chose was to improve my cardiovascular endurance.
Each sport I chose to do this I think was sensible. First of all running, this is obviously going to improve cardiovascular endurance because the running I chose to do was continuous and focused on aerobic respiration which helps the respiratory system to become more efficient. Which obliviously improves the efficiency of the way that the heart and lungs supply oxygen to the muscles. Swimming helps this as well because when you are swimming you are using up most of the muscles, upper and lower body muscles. Therefore when swimming all the muscles that you use need to be provided with oxygen. Increasing the amount of swimming will me you body will have to adapt to the intensity of the task. Cycling uses mostly lower body strength meaning helping me to run for longer because lower body muscles are used mostly in tennis games. The upper body in tennis is used for the strength of the shot.
Evaluating of Performing The Programme
I think that I chose a sensible intensity increasing each activity by 1 or 2 miles or 4 lengths. It helped me get used to running long distances and lasting longer in a tennis game. Each activity I chose was to improve my cardiovascular endurance. Increasing the intensity made me more tired each week but I felt that it was improving my cardiovascular fitness at the end of the day so just do the activities I set for myself.
Each sport I chose to do this I think was sensible. First of all running, this is obviously going to improve cardiovascular endurance because the running I chose to do was continuous and focused on aerobic respiration which helps the respiratory system to become more efficient. Which obliviously improves the efficiency of the way that the heart and lungs supply oxygen to the muscles. Swimming helps this as well because when you are swimming you are using up most of the muscles, upper and lower body muscles. Therefore when swimming all the muscles that you use need to be provided with oxygen. Increasing the amount of swimming will me you body will have to adapt to the intensity of the task. Cycling uses mostly lower body strength meaning helping me to run for longer because lower body muscles are used mostly in tennis games. The upper body in tennis is used for the strength of the shot. All these activities helped during my performing because I knew I was doing the right tasks to improve cardiovascular endurance
I think I have managed my programme well and have set it out well to be achievable but still making me fatigued after each activity. I didn’t make it too easy but then again I made it possible to do.
I think that all the activities I chose for my training programme were appropriate for the aim of my task. They all contributed to my improvement of cardiovascular endurance. Each week had at least one different activity to the last week. This helped to keep me motivated and on task for the training. Having different tasks means that you will not get too bored with the activities at hand. Tedium comes into mind, making sure different activities are chosen, not just one type of continuous training but several. During the performance choosing the right activities and several of them helped me perform better than I would if I just chose ones not for cardiovascular endurance. Or whether I only chose one.
To keep me motivated during each task I used intrinsic motivation. This made me think that it was worth it because it will help me at the end of the day. Also it will improve my tennis game. Also my family motivated me by getting involved making sure I did the tasks etc. Changing the activities also kept me motivated. It helps to have less tedium because if you were doing the same activity everyday you will get bored and give up. Whereas if you change the activities you do it will keep you interested in the task.
Evaluating of Monitoring The Programme
Each sport I chose to do this I think was sensible. First of all running, this is obviously going to improve cardiovascular endurance because the running I chose to do was continuous and focused on aerobic respiration which helps the respiratory system to become more efficient. Which obliviously improves the efficiency of the way that the heart and lungs supply oxygen to the muscles. Swimming helps this as well because when you are swimming you are using up most of the muscles, upper and lower body muscles. Therefore when swimming all the muscles that you use need to be provided with oxygen. Increasing the amount of swimming will me you body will have to adapt to the intensity of the task. Cycling uses mostly lower body strength meaning helping me to run for longer because lower body muscles are used mostly in tennis games. The upper body in tennis is used for the strength of the shot. It shows in my monitoring results that I have chosen the right activities because of how my heart rate has decreased and how far I can run in 12 minutes.
I think that I chose a sensible intensity increasing each activity by 1 or 2 miles or 4 lengths. It helped me get used to running long distances and lasting longer in a tennis game. Each activity I chose was to improve my cardiovascular endurance. My intensity of increasing the activities that I have chosen proves successful because of how my results have turned out like.
For my training programme I felt that I did not need to modify my training programme, because I felt that I had the intensity to the right degree. However I did change that I would do the coopers run again on a Sunday in the last week because I wanted to see how much I improved in that particular week. This was because I found that particular week quite hard.
During the performing part I felt that I took me longer to recover because of the intensity of my programme but I felt I was making an improvement of what I have already done. For example in week one I felt fatigued after each exercise and the same in week six. However if I was to go back and do week one in week six I feel I would deal with it a lot better.
Final Evaluating/Appraisal of The Programme
The last coopers run I did showed that I have improved a great deal since the first week of training.
I think I have managed my programme well and have set it out well to be achievable but still making me fatigued after each activity. I didn’t make it too easy but then again I made it possible to do. After doing the programme I set for myself I feel that I have planned it all out really well and I followed through with all the tasks.
After the training programme had ended I played a few games of tennis to see if I could last longer. It turned out that I could play well the whole game. Unlike when I played before and started to loose my game towards the end. Obviously I got tired however I felt less tired than I did before. So in practice it shows that I have improved.
To keep me motivated during each task I used intrinsic motivation. This made me think that it was worth it because it will help me at the end of the day. Also it will improve my tennis game. Also my family motivated me by getting involved making sure I did the tasks etc. Changing the activities also kept me motivated. It helps to have less tedium because if you were doing the same activity everyday you will get bored and give up. Whereas if you change the activities you do it will keep you interested in the task. At the end of it all I felt that everyone who contributed to my training really motivated me, also changing the tasks made in more fun and achievable. Also I felt that at the end of it, it was all worth it to improve my game of tennis.
If I was to do further training I think I would keep It at the same intensity until I would come to a plateau where I would make it even harder and more intense. Therefore every time I would reach a plateau I would increase the programme even more than usual. If I was to keep on with the training programme further I feel that it would improve my tennis game vastly.
Leading A Warm-up/Warm-down for a Game
If I was to do this I would inform the people doing a training programme to relate the sport they are doing to the training they are performing. Also I would inform them what a warm up and warm down is for and why they would want to do it. It states what warm up and warm down are for in my plan. Here they are again. The reasons for doing a warm up are:
- To warn the muscles, joints and tendons of the forthcoming activity, and ensure that they are ready for any sudden movements.
- To increase the body's temperature. The higher our body temperature, the more flexibility we are able to achieve.
- Increase the workload on the heart and lungs (gradually).
- Maximise the level of performance we are able to attain.
- Prevent or reduce the possibility of injury.
A warm down helps to gradually lower the body temperature and also to flush any lactic acid from the muscles. Lactic acid is produced by anaerobic activity and causes the muscles to feel sore the following day(s).
I would make sure the people would check all their equipment like I checked the bike I used. Also I would tell them to focus their training programme on improving appropriate muscles e.g. upper body strength for tennis would be improving you biceps and triceps for a serve in tennis. Also appropriate stretches are shown in the sheet attached.
To lead the group the methods I would use would be to make sure that I was able to control the group and make sure they would perform the tasks I ask them to. Also I would make clear and concise methods for example making them do 400m I would split them into groups of eight people and 2 per lane.
To make sure they would listen to me I would make sure my voice can be heard and make sure they can understand all I can say. So basically raise my voice to a point where they can here and understand.
When not using my voice I would demonstrate activities by using a group of people to give an example of what to do. Or I could demonstrate the activity myself. For example I could all show the group how to stretch certain muscle groups etc.
