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Training Programme

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Training Programme Coursework I am undertaking this training programme to improve my agility for cricket. My profile: 14 Age Female Gender 170 Height (cm) A. Planning i) Purpose/aim of the programme How fit am I? Fitness is the ability to meet the demands of the environment. Fitness is relative to the demands made on the body. I think I do not have good general fitness however I think I am better at specific fitness - this is the ability of the body to carry out set tasks effectively and efficiently. It usually requires some sort of learning and so can be called skilled - related fitness. Score (including units) Component of Fitness Test Name Level 4.4 Cardio-vascular endurance Multi-stage fitness test (Bleep test) 35 Grip strength Hand dynamometer 21cm Hip/back flexibility Sit and Reach 26cm Shoulder flexibility Shoulder flexibility 40cm Explosive strength Vertical jump (Sergeant jump) 1.2m, 1.35m Explosive strength Broad jump 38cm Reaction time Ruler drop - Balance Stork stand or Bench balance 14.69secs Agility Illinois agility run - Speed 30 metre sprint 21 Co-ordination Alternate ball toss - Muscular endurance Abdominal curls By observing my fitness scores, it is fair to say that I do have strength within me. Strength is the ability to apply force against a resistance (exert force with muscles). For the "hand dynamometer", I used static strength. I know that I do have quite good strength as I was able to achieve a high score. For the "Sergeant jump" and the "Broad jump", I was able to use explosive strength very well and so with these tests and my overall strength I can conclude that I have good strength and so I will not have to improve it any further for any of my sports or activities. My test scores show that my endurance definitely needs to be improved. My "bleep test" results prove that I need to work on my muscular and cardio-vascular endurance. ...read more.


A warm up is necessary before doing any sort of physical activity so you can prepare the body for activity and lessen the chance of injury, to increase body temperature and to increase the range of movement. A warm down can be a shortened form of the warm up and it also allows the body to recover gently and prevents injury. In addition a warm down would remove waste products such as lactic acid more quickly due to an increase in blood flow, reducing the chance of soreness and injury. A warm down really helps you feel at ease after doing any sort of strenuous activity as it relaxes yourself physically and mentally. For my training programme, I am going to do a full warm up so I am relaxed and mentally prepared to participate and complete my course. I am going to firstly begin with jogging 2 laps around the sports hall without a break in between, then 20 star jumps - doing this properly by clapping by hands above my head - and finally 1 more lap around the sports hall, except this time I will sidestep. These are pulse raisers and I should do these to increase my heart rate and body temperature to increase blood flow and oxygen delivery to my muscles. Next I am going to need to do some stretches. I will be doing active and static stretches on all areas of my body to stretch for all the stations in my circuit. In this stretch, I am stretching my neck joints and the trapezius. I am now stretching my deltoid. The working muscles here are my triceps. I am stretching my quadriceps. In this stretch, I am stretching my gastrocnemius. By moving my hips, I am stretching the muscles within. My final stretch and I am stretching my hamstring. iii) Appropriateness of chosen exercise The plan of my circuit 1. ...read more.


Jogging - - - - Bench jump 15 - - - Reaction ball 20 - - - Agility run 20 secs 19.43 secs 184 - Resting Heart Rate: 114 Time Heart Rate After exercise 180 1 min after 172 2 min after 168 3 min after 163 4 min after 156 5 min after 149 6 min after 142 7 min after 137 8 min after 131 9 min after 124 10 min after 116 This week I also was not in school to do the training programme which meant that I, once again, could not complete some of my exercises. This week was quite bad because I have sprained my ankle again when I was running in school in a PE lesson. My ankle hurt a lot and that is why I have not done as well as I expected to this week. I am quite disappointed in my results this week however I have to take into consideration that I was not at the fittest point in time to perform well. My ball toss however has improved since last week and I think that is because I am doing well in my coordination skills anyway. Next week I am hoping that I will be much more stable and I am going to be well enough to be in school to complete my third week of training in school. Week three Exercise name Target no./time No. achieved Heart rate Modifications for next week Shuttle run 30 36 137 Increase number by 10 sets Ball toss 45 37 149 - Step ups 35 46 170 Increase by 10 reps Jogging - - - - Bench jump 15 27 168 Increase by 25 reps Reaction ball 20 19 191 - Agility run 20 secs 20.21 secs 184 - Resting Heart Rate: 70 Time Heart Rate After exercise 180 1 min after 167 2 min after 154 3 min after 149 4 min after 132 5 min after 111 6 min after 103 7 min after 91 8 min after 76 ?? ?? ?? ?? Shamini Rajan 10M ...read more.

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