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Planning: Fitness

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I will be taking part in a fitness training programme to try and improve my hockey skills and overall fitness. By using this circuit, I can observe how my fitness improves throughout the programme. This is important as I need to know whether or not the test is working and how I could change it accordingly if it wasn't helping me to progress in my chosen activity. I will perform these tests once a week over a period of 8-10 weeks to find these results and thus my progress. Hopefully, I will also be able to build up my stamina. I will know if this happens as I will be able to perform a larger amount of exercise at each station. I will be required to measure my resting pulse rate then after all of the stations have been completed; I will need to take my pulse again every 1 minute until it is back to my resting heart rate. My pulse rate all depends on my aerobic capacity. The greater my capacity is, the lower my pulse rate will be at the end of exercise. Also, it will return to normal more quickly. The type of training I will be doing is called to circuit training, which is designed for a specific sport, in my case hockey. I have 8 stations where I will exercise and practise new skills. ...read more.


It is determined by the elasticity of ligaments and tendons. For example, in a game situation, if someone intends to hit the ball to you but it goes in slightly the wrong direction, you would have to stretch to retrieve it. This is why flexibility is important. Body composition is the component parts of the body in terms of the relative amounts of the body fat compared to lean body mass. When looking at body composition, the following things can be looked at: * Endomorphy - the relative fitness pear shape ness of the body * Mesomorphy - the muscularity of the body * Ectomorphy - the linearity or leanness of the body Body composition is important as a mesomorph or an ectomorph would be better as a hockey player than an endomorph. Before I do the circuit training I will do a warm up exercise which is very important for safety reasons. I will begin by doing a steady jog, which warms the body up and gets it prepared for work. It increases the heart rate and it reduces stiffness in the joints which allows easier movement in them. After the jog, it's important to stretch the muscles so they don't get injured when in a game situation. The stretch should be held for at least 20-30 seconds. In my circuit training I will also try to involve some specific training, which will improve my hockey skills. ...read more.


This also ensures the blood keeps flowing properly and does not pool in the skeletal muscles. Basically you need to repeat the jogging and stretching out muscles to prevent soreness and aching muscles later on. My personal fitness programme to improve my overall fitness and hockey skills is as follows: Station 1 = Burpees To improve my agility Station 2 = Shuttle runs To improve my speed Station 3 = Step-ups To improve power Station 4 = Bench raises To improve strength Station 5 = Dribbling To improve co-ordination and speed Station 6 = Tricep-dips To improve power and arm strength Station 7 = Press ups To improve power and arm strength Station 8 = Keepy-upy's To improve hand-eye co-ordination I will be monitoring my improvement over a period of 8-10 weeks and at the end of this time I should feel fitter and healthier. Some of my results won't be as good as previous ones however, because I injured my left shoulder/ arm. So on exercises such as bench raises, I wasn't as successful as before. But, I had no health problems such as asthma or diabetes, so that helped me slightly. I will need to look closely at safety in relation to my circuit. I will have to use suitable apparatus, which isn't dangerous when used in the correct way. Also, I will have to be sensible to ensure other people's safety, not just my own. ?? ?? ?? ?? Sarah Howley GCSE Coursework ...read more.

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