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Training Programme

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Training Programme Fitness is the ability to meet the demands of the environment. There is a minimum level of fitness, which needs to be maintained: * We need sufficient energy in the form of food and oxygen to enable the body to work effectively. * We need muscles which are strong enough to support us and enable us to move ourselves and the things about us. * We need to be able to move out joints through their full range of movement and so use our body in the way it was designed to be used. * We need to be able to act skilfully, work efficiently and use the minimum of effort. * We need to be able to react and move quickly and so protect ourselves in potentially dangerous situations. * We need to develop sufficient determination and motivation to see things through even if they become difficult. Fitness is a blend of a number of physical qualities. We all need these qualities to a greater or lesser extent. It is divided into two sections: health related and general, and skills-related or specific. Health related or general This is the ability of your body to cope with the day-to-day demands of life. This includes, strength, flexibility, endurance/stamina, body composition, speed. Skills related or specific This is to be very good at sport you need specific fitness. This includes a number of physical qualities power, reaction time, co-ordination, agility, speed and balance. Training is a programme of exercise to help you reach your fitness goals. The reason for training is to improve your ability to take part in physical activity. This improvement can only take part in physical activity. This improvement can only come about through a change and you may be trying to make a physical change. Training has certain principles, which apply no matter what type you undertake. It is important to know what they are and the effects they will have. ...read more.


This method would also reduce tedium during the training programme. Warm up As I mentioned above, before every activity there should be a five-minute warm up. This is essential because the warm up would increase the blood flow to the muscles, stretch the muscles and concentrate the mind on the training. Our warm up should include: * A period of moderate exercise using the entire body, for example, light jogging. * A period of gentle stretching. We should work on the joints most likely to be emphasized during our central training session. The main muscles that need to be stretched are: 1.Hamstrings 2.Quadriceps 3.Gastrocnemiuis 4.Triceps 5.Deltoids 6.Trapezium * In your stretching include all four types of stretching: - static, passive, active and PNF stretching. * Practising the various techniques and skills to be used in our training session. For example, a football player would perform some free kicks, throw-ins, etc. Warm down As I also mentioned above, before every activity there should be a five-minute warm down. This is essential because the warn down helps replace the oxygen debt in your muscles and also gets rid of the extra blood in your veins. Safety points * Always prepare the body for exercise * Always wind the body down after exercise * Always have your hair tied back * Always take off any jewellery * Always use instructions when using apparatus and equipment * Never overload the body * When using the weights room you should always make sure that the load is not too heavy as you can badly injure yourself. * Weight training is not suitable for people under 16, as your frame is still immature and you can be injured easily. I am going to do two tests at the beginning of the programme so that I can repeat them at the end of the 6 weeks and see the improvement made. Tests Cooper Run When a whistle sounds, run around a track as many times as you can in 12 minutes. ...read more.


My accuracy is good and I found that I was able to be even more accurate in my shooting and heading. The 'football assault course' was just a way to reduce tedium but also to see if I could combine all of my football skills together. The key to the course was speed but also to fulfil each section as best as possible. How did I find the training programme? Evaluation of monitor I found the training programme to be very intense and tiring, but very effective as my training programme tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. The positive aspect was that I recovered quicker as I went on in the training programme. If I was given another chance to perform he training programme again, I would have included more tests and exercises such as wall-sits, combination tests and dynamometer. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this programme I would make it last 12 weeks so improvements could be seen more easily. Once the training programme becomes too easy I would have to make it harder (overload) to affect reversibility. If the training programme is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must train regularly to prevent reversibility. Reversibility is when the affects of training decrease and the benefits are lost. I thought the programme was interesting. Because I used the weights room as well it made it much easier and not so boring. It was good as there was more variety and more things to improve on. My health improved in both mental and physical. I felt good about myself while training as I was aiming myself to achieve results. I felt motivated as it was not boring which helped me to enjoy it more. Sophie Parsons 11X Training Programme ...read more.

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