Some safety precautions I will have to take when using any equipment is:
Ask for help if some things are too heavy otherwise I could injure myself.
Make sure I’m fully warmed up
Be aware of others around me so there are no accidents.
The safety factors I would have to consider when planning my activities are:
Always warm up before & after doing my exercise
Use all equipment safely
Be careful of others
Some of the safety aspects for my chosen sport are:
Always be careful of others around you.
Make sure that there’s a qualified adult watching at all times.
Make sure all equipment is used in the correct way (no gaps between the mats, vaulting boxes assembled properly)
Circuit training
Circuit training is a good way to improve movement, strength and stamina. The circuit training is done one exercise after another. Each exercise is done for a few repetitions before moving on to the next exercise. The exercises in each circuit are separated with small timed rest periods.
Advantages of circuit training
A wide range of exercises and activities can be included so you won’t get bored.
A circuit can be matched to each persons need (fitness level)
Aerobic and anaerobic activities can be included.
You can work on different areas of fitness that may need to be improved (strength, power, flexibility etc.)
Disadvantages of circuit training
You may get tired easily.
Could over work some of your muscles and cause an injury to yourself.
Continuous & interval training
Continuous training is when an athlete exercises in a steady aerobic way and interval training is done by repetitions of work with a recovery period after each repetition.
Advantages of interval training
You don’t have to use much equipment and can be performed anywhere.
Well suited for anaerobic type activities.
Advantages for continuous training
Aerobic fitness is targeted
Used mainly to improve endurance because it keeps the heart and pulse rate high throughout the exercise.
Disadvantages for interval training
Can get boring
Not suitable for sprinters
Disadvantages for continuous training
Can be boring
Not really suitable for many sports
Fartlek training
Fartlek training is a form of continuous training. It changes walking, fast walking, running, jogging and fast, steady running.
It originated in the Scandinavian countryside, where it often involved running up hills.
It uses aerobic and anaerobic activity because of the change of pace.
Some people do this when they go jogging
E.G:
- Walk for two lamp posts
- jog for three lamp posts
- Sprint for one lamp post
- jog for three lamp posts
- Sprint for one lamp post
- Walk for 1 lamp post
- Repeat three further times
Advantages of fartlek training
Easy to do, Good for health, Good for improving tone & reducing body fat, Good for sports that need changes of pace such as football, netball etc, This type of training can be very individual, The athlete can choose the speed and how hard they work.
Disadvantages of fartlek training
Can be boring, Can be time consuming, One pace means that alone, this method of training is not suitable for many sports.
Weight training
Weight training is mostly designed to improve strength but it can also help with:
- Improving muscle tone
- Increasing muscular endurance
- Increasing speed
- Developing muscle size or bulk
- Helping with recovery after injury
Advantages
- You use weights to keep fit
- Your bones in your body become more active as they are trying to support you when you are doing the exercises. So you really are working out the entire body every time that you use weights to exercise.
- If you are not the type of person that likes to do running, swimming or any other kind of sport, then weights is the solution to keeping your body toned and in great shape.
Disadvantages
- You should never exercise with weights alone. You should always have a supporter with you in case the worst happens.
- Another disadvantage when using weights is causing damage to your own body
The two ways of training that I have picked are weight training & interval training because these will both help build up my muscles and help my muscular endurance.
In my training programme, I will have to use the five principles of
training there are SPORT
S= Specificity - I need to make sure the training is specific to my
chosen event
P = Progression
Making the exercise harder each time
O= Overload
Overload is where I push my body to work harder than it normally
would
R= Reversibility
Reversibility is where my fitness level changes all the time and it
will go down if I stop training. It would take longer to gain fitness
than lose fitness.
T= Tedium
Tedium is where I have to vary the training so I don’t get bored.
The things I did in my training sessions:
Session 1:
Warm up- stretches, 400m jog then stretch again.
Exercise 1-skipping-I did 72 in 1 min
Exercise 2-ladders-used different ways of doing it
Warm down-stretch
Session 2:
warm up-stretches, 100m sprint stretch
exercise 1-double dutch
exercise 2-mini hurdles-kept on putting them closer together
warm down-stretch
session 3:
warm up-stretch, skipping then stretch
exercise 1-weights
exercise 2-sit ups-30 in one min
warm down-stretch
I was pleased with this session because I noticed that I have improved my sit ups in one min.
session 4:
warm up-stretch, 100m jog then 100m sprint
exercise 1-weights
exercise 2-skipping-76 in one min
warm down-slow skipping & stretching
I was pleased with this session because I noticed that I have improved my skipping.
If I was to do this again I would push myself harder in the exercises, did a different variety of things instead of doing the same thing over and over again.
Results before and after training
I am very pleased on how I have improved on these tests. I have improved a lot in the sit ups because I spent a lot of time doing them in the sessions. I could have improved more on the sergeant jump though.
