Planning, Performing and Evaluating a Five Week Personal Training Schedule - (From Intro to Pre-Testing)

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Introduction

The sport I have chosen to improve during my 5 week personal training schedule is rounders.

Experience

I started playing rounders at age 10, and since then have taken part in several different competitions, including:

  • School-Run Tournaments
  • City League, in which this year we tied for 1st place
  • GDST Rounders Tournament – a regional competition for GDST schools in which we finished in 2nd place
  • I also regularly attend the school club once a week in the summer term
  • Also in the summer term I have 4 / 5 PE lessons per week and at least 2 of these are rounders training
  • I also recently helped to coach the Year 7 girls in their weekly school club

The aim of my program is to plan, perform and evaluate an effective personal training schedule. I have decided to choose rounders as it is a sport that I really enjoy, and I wish to progress further and join a club outside of school.

   The definition of fitness is: a variety of factors which combine to give a sportsperson an efficient body, able to cope with a high degree of physical demand. Fitness is a state of complete physical, mental and social well-being, free from illness and injury.

There are two different types of fitness: health related and skill related.

The health related components of fitness are:

  • Cardiovascular Fitness: the ability to exercise the entire body for long periods of time. This is important in rounders for when running between the bases for the whole game, and covering large areas of the field as a fielder.
  • Muscular Endurance: the ability to use the muscles which are attached to the bones, many times without getting tired. This is important in rounders to prevent muscle strains and aches.
  • Strength: the amount of force you can put forth with the muscles. This is important in rounders as more strength means the ball can be hit and thrown further.
  • Flexibility: the ability to use the complete range of movements around the joints. Important in rounders so that you can easily swing for the ball.
  • Body Fatness: The percentage of body weight that is fat compared to other body tissue. Important in all sport as too much body fat tends to lead to health problems and poorer performance.
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The skill related components of fitness are:

  • Agility: the ability to change the position of the body quickly, yet to control this movement. This is important in rounders for when suddenly changing direction either to catch the ball or run around bases.
  • Balance: the ability to keep an upright posture whilst standing still or moving. Important in rounders to prevent unnecessary falls and tumbles e.g. when catching the ball.
  • Co-ordination: the ability to uses the senses together with the body parts (e.g. arms and eyes together) or to use two or more body parts together. This is ...

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