Session 1.
The length of this session in total will be about 50 mins this including the 10 min warm up and the 10 min cool down, the purpose of the warm up is to increase my heart beat and get some oxygenated blood to the muscles this will decrease the chance of muscle strain. The purpose of the cool down is to prevent the build up of lactic acid in the muscles and to remove oxygenated blood from the muscles this will decrease the chance of soreness in the muscles.
The training intensity I will be working at will be 60% this is because it is a steady rate and it will help me get through this long tedious course
We will go round a track that has been set up for us, we will zigzag through cones layed out , we will be using 4 different disciplines walk, run, jog and sprint, the track is 500 meters long and we will do 5 laps of this in total we will have covered 2500m by the end of the session
Session 2.
This session will be circuit training, the session well be about 50 mins long this will include a 10 min warm up and a 10 min cool down the reasons for this are the same as for session 1
The training intensity I will be working at will be 60% again this will be a steady pace so that we do not ware ourselves out and do not suffer any fatigue
This session will be made up of 15 stations with different activities testing different muscle groups, as we go through we will be alternating muscle groups so we will have time for our muscles o recover we after each lap we will have a 1 min rest so we can rejuvenate energy
Session 3.
This session will be plyometrics the length of this session will be about 50 mins this will also include a warm up and call down these both will take up bout 20 mins altogether
The training intensity for this session will be 85% this is because this session will evolve a lot of explosive leaping and bounding movements that will take up a lot of energy.
In this session we will have to put markers and small hurdles down also we will use horses and pitch markings for other exercises, we will have a choice of what sort of difficulty we will be working at this will be done by giving a choice of number of laps and a choice of activities .
Session 4.
This will be the second fartlek session the length of this session will be slightly longer than the first because some people may go for the higher amount of laps than they done in the first session so this will take up more time so this session will probably last 60 mins
The intensity for this session should still be at 60% otherwise you will run out of energy to complete your goal
We will be doing the same in this session as we will in the other but this time we will have the choice of laps 3, 5 or 7.
Session 5
This session will be the second circuit training session this session will be the same as it was before 50 mins and the intensity should also be the same 60% so again you do not ware yourself out by overloading
We will do the same circuit and the same exercises but you should push yourself harder so that you can see there will be a improvement
Recording: heart rate Recording: recovering heart rat
Session 1. 68 bpm Session 1. post 3 mins- hr =120 BPM
Session 2. 67 Session 2. post 3 mins- hr= 130 bpm
Session 3. 66 Session 3.post 3 mins – hr =133 bpm
Session 4. 66 Session 4.post 3mins – hr=122bpm
Session 5. 67 Session 5. post 3 mins – hr=121 bpm
Concluding summary of my results.
My resting heart rate dropped as the sessions went along this shows that the efficiency of my heart was increased
My recovery rates dropped also this indicates that my hear gets rid of the deoxygenated blood fast so that I can recover in a shorter time.
We will be doing the same session and maybe the same activities but it is imperative to take heart rates heare this will show if your heart rate has improved
Evaluation
When we were planning this programme I thought that it would fit my fitness quite well so I thought I would only make minor improvements to my current fitness levels.
To improve my levels of fitness a little bit more I think that the programme should have been slightly more challenging these changes can be made by making the sessions longer and on some of the fartlek make the course longer so that the intensity is raised.
I think all of the sessions were put in the rite order because each session targeted 1 main muscle group and if we done 2 sessions that targeted that same set of muscles consecutively this could damage the muscles overall I think this programme was set out quite well.
I applied methods so that I did not create overload on my body I also created methods so that I could produce progress such as if I know that I am going to find I session difficult I will try but I will not exceed my limit and also I will make sure I get enough time to rest and recover , if the exercise is something I know I can do I will make sure I work to a high intensity to attempt to improve fitness levels.
I think this selection of sessions where very good, because all of them challenged me and I think did improve the components of fitness that I wanted and more, the sessions all targeted areas of fitness the other 1 didn't i.e. plyometrics helped with agility and fartlek helped with speed so using all of these sessions improved all the components of fitness I would of liked to improve.
Performing
When I was performing this programme I had to apply the principles of progression and overload, for example when I was being pushed to hard I would step out and recuperate until I could carry on the same principle occurred when I was not being pushed hard enough I would put more effort into it by setting myself a target of keeping up with sum one who was better than me at that particular discipline.
When I was taking part in theses exercises I thought that they could have been slightly altered to give me a bit more variety other than doing mostly all the exercise running. I think these exercises where correct ones to use as they targeted all the components of fitness that I wanted but they could have been altered so they would not create so much tedium e.g. when we where doing fartlek I think we could have went on a different route compared to round the track or the all weather pitch.
In my opinion I think the programme was hard to manage because of the time limit we had 1 hour was not enough tome to set up apparatus and make sure all the ground was safe and to perform and record the actual session I think this programme would have been for more successful if we had more time to perform the necessary requirements for the session.
The exercises I performed I think were in the correct order because in one session I could be working on a principle such as stamina (fartlek) then in the next session I could be focusing on muscular strength (circuit training) this is called alternating muscle groups, so in my opinion the sessions where in the rite order
During my whole period of my program I really enjoyed myself and I think I might have improved in some aspects of my fitness, which I what I my goal was before I started this programme also I think I was pushed in certain areas of my fitness like in the sit-up test I got a 4:5 before I started the programme and after I finished the programme I got a 6:0 which is quite a significant difference this proves I have made good progress in that area thanks to my programme.
Monitoring
Monitoring my performance after I had finished the program shows that these were correct exercises to do to raise my fitness I say this because I performed equally well in each session this means that they were all around the same difficulty for me as each other which means I was working around the same all the way through, I did apply overload to the sessions to push myself to get the most out of the programme I set myself a target each session to try and do all of the harder more difficult activities i.e. plyometrics instead of going over the small field markers I decide to go over the hurdles and do maximum reps.
I would say that the exercises were in the correct order because we did not put to much strain on one certain muscle group we mixed it up and exercised the whole body it is important to this because muscles need as much time to rest as they do working on them for maximum improvement, having the exercises in the rite order was helpful to me because it gave me time to get back to full fitness after I sustained an injury in the plyometrics session.
I didn’t make any changes to the programme because I think it was well suited to my personal level of fitness.
I was surprised by the difficulty of session 1 (fartlek) I thought it would be a lot harder for me than it was I think I done well in this session because my stamina is quite good and I can regain my energy quite fast that was important for the small break periods that we had at the end of each lap.
I was surprised by the programs effectiveness on my fitness levels I thought that my levels were average except my upper body strength so in the circuit training session I made sure that I tested myself to do exercises on that aspect of my fitness I am not sure if this improved my upper body but it was an indication that I could do something to change that aspect of my fitness i.e. weight train.
Final evaluation
I don’t think that the programme was that easy to manage because not a lot of time was open to us this was a problem because it made things hectic, meaning we had to rush things.
The programme was helpful to my fitness though I would say that my stamina has improved a good bit the fartlek session was very beneficial to me I am not sure what other sort of improvements I have made but this will show if I do the sessions again and compare with my previous attempts.
I thought that the programme was very enjoyable and beneficial to my fitness I would say that I worked to my limit because I tried setting targets to work as hard as someone with a higher fitness level than me even if I did not meet my target this didn’t mean I didn’t work for it just meant that I could not keep up with my target but I proceeded at my own limit.
There is not many changes I could think of to make the programme any better except more time for the sessions an hour is not enough for dramatic Improvement I think a hour and 30 mins would be sufficient to peoples training needs and maybe extend the breaks over all I thought that the programme was good with what time and equipment that was open to us
Here are some evaluations of my sessions
Session 1.
This fartlek was not that hard of a challenge for me because my aerobic fitness is quite high, the main challenge to this session was the conditions of the course we were on, we were using the all weather pitch and it was quite sloppy on a turn going into the sprint causing a lot of people to fall luckily not causing any injuries, the weather was cold but it didn't phase me really after 1 lap I was warmed up fully and that is when I started to work as hard as I could
Session 2.
This session was my favourite one circuit training was a challenge for me because there was some stations that I found harder than others so I chose the ones that I would struggle with this gave me motivation to try hard, I think I was working about 85%+, in this session it worked all of the major muscle groups so the warm-up and cool-down had to be detailed and you had to make sure that all muscle were stretched. I found the hardest part of this session was that you had to keep stopping and starting it was ok at first but then the time that we had between stations felt as if it was shorter and at times it felt like you need longer
Session 3.
The next session was plyometrics this was the hardest session it involved a lot of bounding over small hurdles and markers these are the sort of exercises I am not very good at and I tried to take on to much where we got the choice of how many sets we would do I chose maximum on all and it was to much for me and I developed a groin injury in this session but I stuck it out till the end of the session up until I got hurt I was working at 90% of my maximum heart beat
Session 4.
This session was another fartlek session; we had a choice to either do 5, 6 or 7 laps of a set out course. I chose 7 laps to test my aerobic fitness this amount of laps was rite for me it gave me a challenge, the course was set out with ten 50 meter gaps with a cone on the end of each length to represent the start and finish in the gap we had to perform a certain exercise either sprint, run, jog or walk, the exercises were already set and at the end of each cone our teacher told us which exercise was next by the last few laps, the routine was memorised.
Overall this was a helpful session because it helped develop my stamina and speed levels
Session 5
This session was another circuit training session this session was 60 mins long the session was built up of 15 stations all put together to work different muscle groups and to improve your all around fitness, at each station we had to spend 1.30 min after a full rotation of the circuit we had a 30 second break to regain energy before we started off again, this was helpful because I couldn’t of went through the whole course without the small break, we went round the circuit twice this was a test for me it was quit hard because I am stronger in some areas than I am in others and when I am tired I find it harder to concentrate my energy on an activity I am not really that good at.
The names of the activities where placed on the floor next to the mats or benches where we performed the activity so that we remembered what we were doing without any confusion
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