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Personal Fitness Coursework

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The Aim of my Programme What is the aim of this programme? The purpose of this programme is to decide on my current fitness level and to improve my relative sport, which is netball. To start of my programme I am going to explain what fitness is then I am going to analyse my level of fitness in order to decide how fit I am. Finally I am going to decide on what fitness targets I think are relevant to achieve by the end of this. What is physical fitness? Physical fitness is a set of qualities that are either health related or performance (or skill) related. Health related fitness comprises those components of fitness that show a relationship with health status. Performance/skill related fitness involves those components of fitness that enable best work or sport performance. General Fitness is- is the ability to carry out every day activities where you're hardly tired when performing them with enough energy left for emergencies. For example, walking a dog, walking up stairs, or carrying the shopping bags etc. Specific Fitness is- fitness is where you are physically fit enough to perform your sports with out becoming tired. In order to perform well at your sport you need to have everything planned in your head. For example you may have set play with other players in your team in order to win and make it difficult for the opposition. You may also individually have a visual vision of shooting or what you are going to do if a player on the opposite team is making it difficult for you to get close to the goal. There are 11 components of fitness, five of which are health related fitness and the other six of these components are skill related. These are the five aspects of Health Related fitness: * Flexibility - the ability to stretch muscles to the maximum * Muscle Endurance - a single muscle's ability to perform sustained work * Muscular Strength - the level ...read more.


Warm Up Pulse Raiser 1 1. Firstly jog from one end of the netball court to the other quite slowly 2. Begin to increase the speed so that your at a steady pace jog 3. Obtain this for 2 minutes (TAKE PULSE) Now that your heart rate has risen slightly, carry out some stretches: Stretching: 1. Stretches Hamstrings and the lower back: Place legs shoulder width apart, and drop into the gap, hold for about 10 seconds then bring upper body back to standing position, repeat this stretch another 4 times. Now...move legs to double shoulder width apart, stretch over to the left leg and hold for 10 seconds, now stretch over to the right leg and hold for 10 second, repeat this another 4 times. 2. Stretches deltoids and biceps: Stand static and place right hand on left shoulder, with left hand, pull right elbow across chest toward left shoulder and hold for 15 seconds, repeat on other side 3. Stretches triceps, deltoids and the waist: Keep knees slightly flexed, stand with your arms overhead, hold elbow with hand of opposite arm, pull elbow behind head gently as you slowly lean to side until mild stretch is felt, hold 10 to 15 sec, now repeat on the other side 4. Stretches calf: Place right foot in front of you, with your leg bent, left leg straight behind you. Slowly move hips forward until you feel stretch in calf of left leg, keep left heel flat and toes pointed straight ahead, hold easy stretch 10 to 20 seconds 5. Stretches quadriceps: Standing straight, grasp top of left foot with right hand, pull your heel toward buttock, hold the stretch for 15 seconds, repeat on the other leg Pulse Raiser 2 Going from one shooting end of the netball court and returning to the end you started obtaining: * Side Steps * Heel Flicks * Knees Raises * Jog * Lunges * TAKE PULSE What is a cool down?: At the end of a training session cool downs are as essential as the warm up. ...read more.


Were the activities at each station suitable for improving the relevant component of fitness? Hopefully the answer is yes and so you just need to say so. Discuss the order of the activities. Was the programme balanced as you monitored each session? You can tell this by looking at your results. - Arm - legs - abdominals etc. If yes or if not just say so and what you would do to change it next time. Did you make any changes whilst you were implementing the programme? Explain why you did/did not. Explain the effects that the programme had on you as the performer in any of the five sessions or any stage during the programme. Comment on the results that you recorded during the programme. Were the results that you achieved what you expected? Explain why this was/was not the case. Evaluation Section Four - Do a minimum of 3 This is the Final Evaluation/Appraisal of the programme Refer to your post test scores Comment on the overall management of the programme. Discuss the overall effect of the programme on you as a performer. . Have you improved? Does that mean that your circuit was effective? If you have not improved why might that be? E.g. have you developed mentally? Do you have a more determined mindset? How did you enjoy the whole process? Was it interesting? What was your level of motivation during the whole experience? Talk about tedium. Say if you got bored? What might happen if you continued to repeat your circuit over a long period of time? Might you change your training method? Might you vary the stations and introduce new exercises? What may happen next? If you were to run your circuit again how might you adapt your program? What changes would you make? Might you change your training method? E.g. if you need to improve aerobic capacity might continuous running be better or a Fartlek programme? Might you join a gym? An aerobics class? Amy Gomer - 3048 Stroud High School - 57035 1 ...read more.

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