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To plan and structure a suitable training programme for a sport of my choice, taking into account the aspects and components of fitness principles I intend improve.

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To plan and structure a suitable training programme for a sport of my choice, taking into account the aspects and components of fitness principles I intend improve. We have to take into account its relevance to the activity, as well as the ability to select exercises that will aim to do this. This is the capacity to carry out everyday activities without excessive fatigue and with enough energy in reserve for emergencies. It is also the capacity of the heart, blood vessels, lungs and muscles to function at optimal capacity. Fitness can be split into 2 categories: 1. Physical fitness 2. Mental fitness Physical fitness is the capacity of the individual to meet the varied physical or physiological demands made by a sporting activity, without reducing them to a physically fatigued state. Physical fitness can be split into five components: 1. Strength: The greatest amount of force that muscles can produce in a single maximum effort. 2. Endurance: (staying power) The capacity to sustain movement or effort over a period of time. 3. Speed: The maximum rate of which a person is able to move his/her body over a specific distance. It is measured as the time taken to complete a particular task. 4. Body composition: The concept describing the relative percentage of muscle, fat and bone on our bodies. Body composition analysis is a suitable tool for the assessment of a person's state of fitness. 5. Flexibility: The range of movement possible at a joint or the ability to stretch a muscle or ligament so the joint moves freely. Motor fitness is the ability of a person to perform successfully at a particular game or activity. Motor fitness can be split into six components: 1. Speed: Ability to move all or part of our bodies as quickly as possible. 2. Power: Ability to contract muscles with speed and force on one explosive act. ...read more.


The adrenaline buzz experienced by a student as he walks in the gym with a good attitude can be what drives him to improve his fitness. Excitement releases adrenaline into the bloodstream, causing the breathing and heart rate to speed up which transports more oxygen to the body, and this can improve their performance. Adrenaline in the bloodstream also causes the body to become tense and the person can become nervous and anxious. In order to improve your fitness it is important that you need motivation and a positive attitude. I am going to do 2 training sessions of Fartlek training and 2 fitness tests, this will all be in the time period of 4 weeks. My Training session will be the following: You should test your heart rate (HR) before you start your exercise programme. This way you will know how much you have improved it by when you test it again at the end. For cardiovascular fitness the test is the bleep test and then you have to find out your recovery rate. For the recovery rate you must check your resting pulse rate. As soon as you finish the bleep test record your heart rate for that minute. Record how long it takes for your heart rate to return to normal. My resting heart rate was 64 bpm. After doing my bleep test here are my results: Minutes After Bleep test Pulse Rate 1 144 2 108 3 100 4 82 5 75 6 72 Minutes after Bleep test Pulse Rate 1 140 2 101 3 87 4 75 5 70 Conclusion In general my training programme was successful because it tested each area and principle of fitness that I wanted it to. I think that, my training programme not only tested my fitness and my football skills, it also improved them. Although it was successful, there were some tests such as the Bleep Test on which I had to rely on earlier results because of the lack of equipment to do it at home. ...read more.


As the weeks go by you would be able to see and feel differences in the state of your fitness. You would improve your skills with the motor fitness training methods and would improve the state of your body with the physical fitness training. The program that I have created is no different from any others in the terms stated above. As the weeks go by you would be improving the strength mostly in the leg muscles, such as the quadriceps and hamstrings, and your explosive strength would be greatly improved with events such as vertical jumping and standing broad jumping. This would allow you to go on to be able to do more of the activities mentioned for longer periods of time each week as your body would be getting strong enough to cope with a steady rate of exercise. Undergoing this program would allow you to carry out the activities with greater ease of movement because your flexibility would be getting better from exercise such as the sit and reach station. In this program endurance is covered in a number of different activities and great improvements in this would lead to better performances in other activities such as sprinting. Motor skills and actual on the ball skills would be improving with the motor fitness activities such as balancing or juggling the ball. At the end of and during this program you would notice a great change in your body. You would be feeling stronger, physically and mentally, your body would be able to cope with harder workloads with every activity done and your muscles would be strong. Your health and fitness will have improved greatly and the skills for the sport you are training for (football in this case) will be getting better. The end result from such a program is a healthier life with an improvement in fitness and skills but a program like this would have to maintained and expanded upon in order to stay healthy and to keep the body and muscles in good shape. ...read more.

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