A.S Personal exercise program for netball

AS and A Level Physical Education (Sport & Coaching)

PEP

Purpose/Aim of the PEP

Outline of personal profile

Name: Zoë Michelle Wiles
Age: 16
Height: 5ft 5
Weight: 52KG
Gender: Female
Sport selected for PEP: Netball

I am involved in a few different sports, maybe not directly in the present day but at some point in my life. My enthusiasm for sport has always derived from my uncle who was a major sport player. He ran the Basingstoke Squash Club and was a member of the rugby club and along with many other sports was a great lover of golf and fishing. For all my life I knew him as being the swimming teacher and he was my inspiration. I didn’t learn to swim until the age of about 6 or 7 which was a complete contrast to my fellow swimmers who had been swimming since they were 6 months old. I used to be very competitive within swimming, competing up and down the country, travelling to the Isle of Wight, Crystal Palace, London, all over the nation but due to injury am now unable to compete to the same standard at which I used to compete. My passion for swimming will never die and as I cannot physically compete anymore, I try to encourage the future world class athletes by teaching children of all ages to swim with my swimming club, Basingstoke Bluefins. As this is a very active job, it helps to keep me healthy. I still like to try to keep my fitness levels up by also going to the gym which helps with comforting my mind with the mass consumption of food I seem to indulge in. I will use my gym membership with the Sports Centre instead of using the college gym as I prefer training in the gym in town as I am used to the machines and know other members who train in there. During Secondary School, I used to be a member of an athletics team and used to run the 200m and have run in the Hampshire schools competition. I also used to play rugby for the school which I thoroughly enjoyed. I have chosen to focus on improving my performance by carrying out a personal exercise programme which is sport specific to netball. My main fitness aims of the PEP are to improve my performance within my netball skills and during matches. I want to be able to improve my shoulder and chest passes by making them longer and more powerful so to help gain possession of the ball for my team. The PEP will allow me to train under a specific plan that will engage me in exercises which will inevitably improve my sport. I now only participate in sport for recreational purposes but used to play netball with the school and took part in Hampshire tournaments. I was introduced to netball in junior school where I played for the school. I have been playing netball since the age of approximately 10 and once used to play for the Netball team Storm which training based in Odiham. For many years I played the position Goal Defence and thoroughly enjoyed it. Although our school didn’t always achieve highly in Netball, we won a satisfactory amount of games.

Health related components analysed

Skill related components analysed

Aims related to skill and fitness

Skill

Fitness

Safety Considerations

Warm-up benefits

A warm up is a very important part of the training routine. It allows temperature within the body to increase. The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be improved and this means that the probability of overstretching a muscle and causing injury is far less. A warm up increases body temperature. This improves muscle elasticity which also reduces the risk of strains and pulls whilst training or during a game. It also increases blood temperature. The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscle which allows them to continue working which predominately enhances endurance and performance. The range of motion is effected by the warm up. The range of motion around a joint becomes increased. The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. It helps the body to prepare for the future training or game that is to come. By making the stretches in the warm up sport specific, it allows the body to review the skills needed for the game or training it is about to undergo.

Cool down benefits

A cool down is also an essential part of the training regime. It reduces the heart rate which allows the heart rate to return to its resting rate. Decrease in Body/Blood temperature reduces the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. A Cool Down also aids in getting rid of waste products produced while exercising so the body doesn’t overload - and muscle soreness that involves eccentric muscle contractions is minimised.

Warm up routine

5 minutes pulse raiser to get blood pumping round the body and muscles.

5 minutes static stretches to gain maximum movement from muscles starting from head finish at the feet.

5 minutes jogging doing light joint movement I.E. open the gate-close the gate to stretch hip flexor and hip joint. These joint movements should be performed carefully and to the correct skill. It may not be suitable to perform these exercises as a considerable amount of space will be required.

Cool down routine

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles, including 5 to 10 minutes - decrease body temperature, remove waste products from the working muscles and to increase range of movement also including 5-10 minutes of dynamic stretches for example lunges open and close the gate and scraping the wall.

Discussion of general training safety issues

Safety issues when training are very important. Encouraging safe practices allow training sessions to become more successful. Before starting to use the equipment, you must make sure it is safe to use by checking everything is in the right position. If using other facilities, they must also be checked that they are safe to use and that you know how to use them properly. If you have long hair, it should be tied back appropriately so not to get it caught in the machines. It is vital when training to keep intake of fluid up as when you train you lose water and salt through sweat. This will enable you to keep the training consistent. It is vital to wear trainers in the gym environment which have grip and also are comfortable to train in. Trainers will also prevent your feet from injury and have better support for when training. Always wipe machines down after use.

Discussion of specific training issues / techniques

Safe practices when using the gym equipment are important so injury to yourself and others is prevented. When lifting equipment from the floor, make sure your knees are slightly bent and make sure your back is kept straight. This prevents injury to the spine. When using specific machines, don’t lock (fully extend) your knees/elbows as this can cause damage to the joint. Don’t lift anything too heavy as attempting to lift anything over 1rep max could cause strain/damage to certain joints. Always ensure that after using the equipment that is left in a safe, reasonable way for the next person to use. Place free weights back on the rack and make sure the weighted machines are left in the right position and that the pins are kept with the machine. Certain training methods require the use of different equipment and weights, make sure they are all safe to use and that they are used correctly.

Discussion of personal factors

Personal factors also need certain safety requirements. Older trainees need to be more careful when lifting weights. Women, in particular develop osteoporosis more than men which make them prone to fracture. Men are physically stronger than women and so women have to take more care when training. Injuries require higher safety considerations as training could cause more damage to the muscle/joint and elongate the recovery time. Certain medical conditions need extra safety conditions too as specific exercises won’t be available to everyone. Blood pressure should be checked before engaging in any strenuous physical activity.

Suitability / Purpose of Exercise

Discussion of various training methods

Plyometrics – plyometric exercises utilize the elastic forces that are generated while a muscle undergoes pre-stretch during the eccentric phase. This is followed by a rapid concentric contraction of the same muscles.

Circuit Training – Circuit training consists of various Cardio vascular exercises such as shuttle runs, squat thrusts, burpees and press ups. They are performed one after another usually with little or even no rest and usually last for 2 minutes each activity. Circuit training requires max output.

Resistance Machines – Many machines use a stack of weight as a means of resistance. By the use of cams, cables, gears and pulleys, the resistance from the weight stack can be controlled by one specific movement. Still other machines may require giant springs or rubber bands to provide resistance, which may be less capable of gradual increases in resistance. Some rather large multi-station weight machines allow a variety of exercises for a full body workout. The likelihood of injury is less because most of the machines guide your motions so controlling the weight is much easier. Machines also help maintain good form and posture and protect the lower back. The number one factor in any strength-training program is safety! Machines are not usually as intimidating as free weights. It is much easier to insert a pin in a stack than to put weights on a barbell. Little skill is required and machines are highly suitable for special populations, including the elderly. Machines allow you to focus on a single muscle group through a full range of motion for effective training. Machines can be designed to provide resistance to body movements that are difficult to train with free weights (e.g., multi-hip machines). However, each machine has only a limited number of functions. Each maneuver takes place on only one plane and therefore is not very life-like or sport specific. Machines are very hard to store. Unlike free weights, you cannot put machines in the closet or under the bed. Machines are designed for the average size person. Seat height can often be adjusted, but usually little can be done for differences in arm and leg lengths of the taller or shorter than average person.

Free weights – For many people, dumbbells and barbells are used to provide a great workout. Free weights, together with a bench and a rack, offer a great variety of exercises. But as with machines, free weights have advantages and disadvantages. Lifting free weights works more than one muscle group at a time. They allow movement in three dimensions, which require other muscle groups to work to help stabilize the body. Because movements can be done in more than one plane, real life or sport specific activities can be simulated. Most movements that can be done on elaborate machines can be done with a basic set of free weights. While machines limit the number of exercises that can be done, virtually any muscle can be worked with free weights, however, safety isn’t as high on free weights as on resistance machines. Injury can occur from improper form or by dropping weights on yourself. A training partner is needed to help prevent the risk of injury – A spotter. Free weights do require some skill and coordination to use at first. See a qualified instructor to ensure proper technique.

Justification for selected training methods

For the personal exercise program, I have chosen to use resistance machines as they are safer to use than the free weights due to the overall strength of my muscles. The equipment available in the gym means that resistance machines will give me a wide range of exercises available to me and so can make my program as sport specific as possible. Free weights utilise the muscles more than resistance machines do but it allows control and assistance of the stack if needed when working through the repetitions. With relevance to my aims, resistance training will allow my program to be very sport similar as the machines I could use imitate actions within my sport such as the chest press imitates the chest pass and so ultimately will help to improve the strength in my pass which will allow the passes I make to become more direct to the player and will be able to travel a much further distance. This form of training will hopefully improve my skill development as the fitness component of power is of a medium to heavy load and so will put a considerable amount of stress upon the muscles being used. Resistance machines will allow me to alter the amount of weight whenever it is necessary which will allow maximum output to be made following the 80%-90% power F.I.T.T Formula. Resistance machines are easy to use and will be much more useful in the time periods that will be available.

Outline of specific training methods and techniques

Application of Theory

Discussion of principles of training

Personal application of each linked to stated aims

Intensities of workload calculated

The F.I.T.T formula varies depending upon the principle of fitness. It is broken down into 4 sections:

F – Frequency: Increasing the amount of times you perform a certain exercise or activity on a periodical basis.

I – Intensity: Increasing the intensity causes the body to work harder during exercise therefore having greater benefits depending upon the training goal. For specific sports e.g. Ballet, it may be required to decrease ...

This is a preview of the whole essay

Application of Theory

Discussion of principles of training

Personal application of each linked to stated aims

Intensities of workload calculated

The F.I.T.T formula varies depending upon the principle of fitness. It is broken down into 4 sections:

F – Frequency: Increasing the amount of times you perform a certain exercise or activity on a periodical basis.

T – Time: This works by increasing or decreasing the amount of time you train for depending upon your individual needs. Due to outside commitments, it may not be possible for 100% dedication towards the PEP.

T – Type: The type of training performed varies for the sport you are aiming to improve e.g. for football, fitness levels must be of a high standard therefore interval training would be preferred because the game consists of stopping and starting containing short bursts of speed and change in direction and pace at any time during the game. However, resistance training is not interval training and so doesn’t wholly benefit the sport.

I will be using the F.I.T.T formula for the component of Power. 2 or 3 training sessions per week is a good number and is based upon the F.I.T.T formula for any training purpose. Power consists of a medium to heavy load which is stated at 80%-90% of the 1 repetition max. As the weight is quite intense, the amount of repetitions should range from 4 with the maximum being 8 and the number of sets per exercise should range between 3 with the maximum being 6.The exercise speed should be fast and explosive to gain maximum potential. Recovery is essential with all training and for power, a recommendation of between 2-5 minutes is necessary.

Justification of workload intensities

The intensities I have chosen to use are based upon the F.I.T.T formula for power. The load is of medium to heavy weight which will help to physically improve the power within my muscles. In my PEP I have decided to work at 80%-90% of my one repetition max this is because if I am training on improving my muscular power then I should be lifting to almost overload .power is the amount of force u can exert from your muscles in one movement so in order to do this I should be lifting heavy weights to put as much resistance on my muscles as possible by doing so when I stop doing weights and start doing my sport there will be no resistance but my muscles would be used to it being there so when I throw a pass or sprint my muscle will work harder and exert more force because there is no resistance.

Discussion of other relevant factors

When training, it is important to structure a training prgramme depending on the time of the training year. The training programme should be seen as a yearly session which is divided up throughout the year into different sections which allow different intensities of training to take place. By seperating the training, it allows optimal performance. This periodisation is a long term training programme designed specifically in each sport for each athlete.

The periodised year has 3 sections:

The preperation period

The competition period

The transition period

The preparation period is the off season/pre season aspects. The off season still consists of a light aerobic endurance training along with flexibility and a little strength (depending on the components of fitness your specific sport relies upon). Most of the strength work is carried out in the preparation period. High intensities, weights and speeds are performed and gradually evolves into competition skill training which all helps for the upcoming competiton period.

The competiton period should be maintaining the standard of training that occurred during the preparation period. The competiton period is the longest of the year and can last up to 9 months depending on the sport. The training in this period mainly should focus on the competitive side of the sport for example, swimmers have to focus on their starts, tumble turns, dives and stroke. Tapering – the decrease of volume of training by a third 2-3 weeks before competiton – allows the athlete to be fully recovered from the hard training in the preparation period.

The transition period is a time of rest and recuperation. It bridges this period and the preparation period together to begin the new training year. Light exercise should take place forexample swimming which isn’t weight bearing and so holds no pressureto the body. It gives the body and mind a well earned break.

The usual periodisation training programme lasts a year but some athletes programme can last longer for example when training for certain events like the olympic games or the world cup. These different training programmes all have individual identifications. The macro cycle lasts 2-6 weeks focussing on specific training areas and these are also broken down into phases called meso-cycles. These are divided into weekly training sessions known as micro-cycles.

My PEP training programme will begin on the week comencing the 30th of October. I have decided to complete my PEP for my chosen sport of netball. I have chosen netball as i want to improve my overall performance. This would be situated in the competition period when training should be focussing on competitive aspects of my game. My PEP training programme doesn’t fit into the training year correctly as we will begin training in late October and finish in December. It would be ideal to begin training in July when the preparation period is well under way. This would aid the sport training and so would be able to get good results for the fitness tests.

PEP Outline

Main Activity Programme –Week 1….Session…1 and 2 ……..

Main Activity Programme –Week 2….Session…3 and 4 ……..

Main Activity Programme –Week 3….Session…5 and 6 ……..

Main Activity Programme –Week 4….Session…7and 8 ……..

Main Activity Programme –Week 5….Session…9 and 10 ……..

On going Evaluation

Discussion of workload intensities / recovery

As a whole, my session went generally well. The atmosphere in the gym was quite relaxing as there were only few members training. I took a positive outlook towards the whole training and managed to complete all exercises and weights with ease but found pull ups with no assisted weights fairly difficult due to lack of previous exercise and so only managed to do 3 reps on my last set. I found the intensity of the leg press a little too much as I couldn’t manage 4 reps on my last set which was also probably due to lack of training recently in the gym. The abdominal crunch intensity felt quite at ease as I completed both sets and all 4 reps simply and adequately. The F.I.T.T Formula suggests that for the fitness component power, 2 minutes rest is required. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

The resistance training is a suitable method for the dimension of power in the training method as it directly works the muscle involved and also has specificity. The exercises will work on the specific muscle groups to improve my overall strength and power which will improve my performance. Resistance training is a safer method of training as it suits my body strength more. Free weights are more beneficial to training as they utilise the muscles but unlike resistance machines, don’t have the assistance if necessary. Resistance machines allow the weight to be controlled in one movement as they are fixed within the machine unlike free weights that have to be placed into the correct position. Resistance machines allow me to focus on a specific muscle group at any one given time so that ultimate training is undergone. A benefit of using resistance machines is their usability as if the weight load is too heavy or too light, it is simply adjusted by the pin(s). Resistance machines allow exercises to be performed that can imitate certain skills within my sport. The chest press uses similar muscles as the chest pass does and so working on this specific machine will help to improve one of my weaknesses. The exercises aren’t wholly suitable for the principle of specificity as they are not 100% exact to the skills performed in a sport training session or game. The resistance machines provide body resistance against more difficult exercises unlike fee weights which helps with body positioning so the exercises can be performed correctly and so will be more effective.

Modifications with justification for next session

As I have only just begun my program, I will not make any changes to the work load or repetitions so my body gets used to the training and so it can adjust to the load being stressed on it. If I stay at the same work load for a couple of weeks my body will soon adjust and become bored of the workload when I say bored I mean my body would have got used to it so then when I feel as if my body or myself at that is feeling no visible or physical benefit from the work load then it will be time to progress and change it from it current 4 reps 2 sets to 6 reps 2 sets maybe. This increase in weight will allow my muscles to work harder and this will help with the improvement of my performance.

Effects of training on performance

The training sessions so far have made no visible effects on my performance. The reason behind this is the fact that to be able to have noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so.

Evaluation 2

Discussion of workload intensities / recovery

My session went really well. There was a nice early morning atmosphere in the gym and I felt ready to train after my recovery from Tuesday’s session. I completed all my exercises and weights with ease pull ups still a bit hard but managed to complete 4 reps in my last set, more than last session. In this session, I also found leg press a lot easier and almost completed 4 reps on my last set. The abdominal crunch intensity at 15Kg I found was particularly easy and so the load needs to be increased to have progression which will work the specific muscle groups of the trunk. I will increase this to 20Kg and see the results of the different weight. There was a little difficulty on my last rep of the seated hamstring curl as I had a light training session on Thursday night. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

To make progression with my program, I will increase the reps next week from 4 to 6. This will mean the muscles will have to undergo more stress but with the same weight. The only exercises I am going to change are the weights of the abdominal crunch (from 15Kg to 20Kg) and the leg press (from 90Kg to 80Kg). I will make these changes as the completion of the abdominal crunch was rather easy and not enough tension was present. I will decrease the weight load of the leg press as the intensity was too high and found it difficult when completing the final sets.

Effects of training on performance

Evaluation 3

Discussion of workload intensities / recovery

Generally, I believe my session went fairly well. The gym was reasonably empty and so there was a nice relaxing atmosphere to train in. The exercises and weight load feel like they are becoming easier as the sets are gradually becoming quicker and not as difficult as in the first session. Pull ups went well completed 1 set and managed to do 5 reps on the last set which is an improvement from last week. Related to the F.I.T.T formula, the intensity is an aggregating factor of the training and for power is based upon a percentage of 80-90% the 1 rep max. The exercise speed must be rapid and explosive with a minimum rest of 2 minutes in between each set. The intensity should cause tension just before pain. The change of the leg press to 80Kg made the work load lighter and I managed to complete both sets of 6 reps. By making the intensity of the leg press lighter, it meant that my training on the machine became more consistent as I was able to complete more reps and the amount of sets required for the fitness component power. The increased repetitions meant that on the lat pull down, I found the last reps of each set more difficult than when only doing 4 repetitions. To make progression with my training and the program, it was important to increase the reps to ensure that the amount of work had been increased. As increasing the weight was too difficult for the training, it was essential then that I changed the number of repetitions. Most of the increased reps I managed to increase with some tension towards the end. The abdominal crunch intensity of 20Kg began well and found the exercises particularly easy. As I was working through the repetitions, I began to feel some tension. The beginning of my second set was slightly harder than the beginning of the first and began to feel tension much earlier through the set. The intensity still feels a little too easy but will continue to work at 20Kg with my next session and if the results continue to be similar then I will increase the weight load to 25Kg if I feel it is appropriate. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

At the start of this program, I felt my body was getting no benefit from my previous sessions so I changed the reps and set from 4 repetitions 2 sets to 6 repetitions 2sets.I have done this so I can start to progress in my PEP, by progressing now it shall set my standard and I will start to feel more benefits more often. The change in reps meant that a little more tension was present while training. So I can progress even further, I will increase the reps again for my next session from 6 repetitions to 8 repetitions but keeping the set variable of 2 sets the same.

Effects of training on performance

Evaluation 4

Discussion of workload intensities / recovery

This morning’s session went well. The gym was a little busier than Tuesday’s session and I felt slightly tired due to a late night. I am starting to progress my exercises now. Dips and pull ups are becoming much easier as I am adapting to the work load. I was able to complete all sets on leg press at 80Kg again which shows that the work intensity is more suitable than the 90Kg in my first session. As I am able to complete all repetitions and sets with slight tension towards the end, it means an improvement in strength in my Quads, Hamstrings, and Gluteus Maximus is taking place. I decided not to alter the work load intensity of 20Kg of the abdominal crunch from last session however; once again the reps seemed easier than the last session. Only the minimalist amount of tension was present on the last set. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete. The intensities of the weights are at a good level. The leg press, abdominal crunch and chest press are all at suitable appropriate weights for my muscles.

Discussion of training methods / exercise suitability

Modifications with justification for next session

For my next session I will increase the amount of repetitions to 8 reps per set and see how the increase goes. During my session today I felt a little more at ease with the exercises performed and feel a slight benefit from my training. I have felt a definite progression and I feel if I keep progressing almost every two sessions then my body will progress a considerable amount because it is working hard and the stresses being placed upon the muscles are causing them to lift and have heavier amounts placed upon them.

Effects of training on performance

The training sessions so far have made only small visible effects on my performance. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. During my sport training sessions, my muscles have felt slight ease in the skills having to be performed. This could be due to the training in the gym and the amount of stress being placed on the specific muscles.

Evaluation 5

Discussion of workload intensities / recovery

The session today was a mediocre training session. The gym wasn’t overly busy but my mental attitude towards the training wasn’t of the right outlook and so my performance of the exercises wasn’t of the best standard that it should have been. The increase of repetitions from 6 reps to 8 reps relates to the maximum number of repetitions advised by the F.I.T.T formula. The increases each session have allowed the principle of progression to be enhanced. The effect on my body due to the increase in repetitions hasn’t had huge amounts of effect. Obviously I have found the more repetitions to cause more tension but over the past two weeks, my muscles have been working harder than ever before and seem to be coping with the training that is being undergone. The workload has been kept constant as it appears to be at a reasonable, appropriate weight to my 1 Repetition Max with some being at the lower end of the range (80%) and some being at the higher end of the range (90%). The one exercise that I feel a slight ease on is the abdominal crunch. So that I could progress with this I will add the 2.5Kg assisted pin weight so that the overall weight is 22.5Kg. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

As I have rapidly increased the number of repetitions, I will not make any changes for my next session. This will allow adaptation to be included and it will help my body to undergo 8 repetitions 2 sets once more so that if any difficulties crop up then adjustments can be made after the next session to make the next training session more appropriate and therefore more effective in the long run. The increase from last session felt still rather at ease with tension in the last two reps and so to make sure this is an ok amount, the repetition of session will allow the confirmation of the theory. On the abdominal crunch, I will add the 2.5Kg pin weight to the workload so that the overall weight will be 22.5Kg as I have found 20Kg to be too easy.

Effects of training on performance

Once again, the training sessions so far have made only small visible effects on my performance. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. During my sport training sessions, my muscles have felt slight ease in the skills having to be performed. This could be due to the training in the gym and the amount of stress being placed on the specific muscles. When completing skills I have felt less fatigued then in previous training sessions.

Evaluation 6

Discussion of workload intensities / recovery

The session today went quite well. The gym was rather empty and so had no difficulty in the availability of machine use. My mindset today was inspirational and I was pleased to be training. By keeping the session the same as last time, I was able to get straight into training. I was bursting with energy and was mentally prepared to train. The exercises this morning were full of oomph and I completed, once again, the full 8 repetitions of both sets. The Pull ups/Dips had a slight higher tension than the previous session but this may be due to my sport skill training the day before. The increase of the workload on the abdominal crunch from 20Kg up to 22.5Kg with the pin weight added has made the exercises more difficult than in the previous session. I felt more tension in the last 3 repetitions of the last set. This increase has made change to my bodies reaction to the workload so progression has occurred. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

For my next session I have decided to increase the number of sets up to three. This is a big leap from 8 reps 2 sets to the new 8 reps 3 sets. I have chosen to do this so I am working to the principle of overload. I feel that I could complete this as after my last set in this training session, I feel like I could continue with another set. Hopefully I will be able to complete this yet I know it will be somewhat more difficult than the intensity of the training that is currently being performed.

Effects of training on performance

The training sessions are still having the same effects on my performance and so far have made only small visible effects. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. During my sport training sessions, my muscles have felt slight ease in the skills having to be performed. This could be due to the training in the gym and the amount of stress being placed on the specific muscles. When completing skills I have felt less fatigued then in previous training sessions.

Evaluation 7

Discussion of workload intensities / recovery

This morning’s session went alright. The increase of sets (previously from 2 sets up to the new amount of 3 sets) produced much more tension in the 3rd set than I had imagined. I managed to complete 3 sets on predominately all the exercises but on the leg press I only managed to complete 2 full sets and approximately 6 full repetitions of the last set with the last 2 repetitions producing much tension. The 80Kg weight is still an appropriate weight but the last 2 repetitions were not completed properly. This may be due to the change of program and my body has to adapt to the progression in the program. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

As I have only just changed the number of sets in my training program I will not make any adjustments to my next session. I will keep my training to 3 sets of 8 repetitions so that adaptation can take place. This will allow my body to adjust to the new amount of sets and also the stress of the weight that the extra set creates. By keeping the next session with the same variables, it will mean that the workload of this present session will become memorable to my body in the next session. The rest in between these two sessions will effect the next training session as my muscles will have gone through recovery and so the muscle fibres will repair making them stronger.

Effects of training on performance

The training sessions are still having the same effects on my performance and so far have made only small visible effects. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. During my sport training sessions, my muscles have felt slight ease in the skills having to be performed but my last training session was more stressful on my muscles due to the high work amount during the gym session. The increase in sets has meant that my muscles are having to work harder and so are a little more fatigued in my sport training than usual but my body will eventually get used to this amount of training.

Evaluation 8

Discussion of workload intensities / recovery

This morning’s session was effective. The gym was a little more busy than usual but there was still a good amount of availability for the use of machinery. Like my previous session, I kept the repetitions to 8 per set and the number of sets to 3. A difference from my last session occurred and I felt the weights easier to lift. On the leg press I managed to complete all repetitions during the last set with tension in the last few reps. The Abductor seemed to require much more energy than first thought but this may be due to the amount of Cardio Vascular training during last nights sport training session and the skills training that was undergone. Since I’ve begun the PEP, I have felt better in myself as a person. Each week I know I must go and train in the gym as there is no missing a training session or reversibility could start to set in and I would lose my mind focus. It has become a part of my routine as each Tuesday and Friday morning I know I must get up and go and work out before college. So that I can remember important points of the session, I have taken little notes straight after so that I can refer to them when writing up these evaluations. During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

My past two previous sessions on 3 sets with 8 repetitions have been successful but to keep the principle of progression onboard, I will increase the number of sets to the maximum specified by the F.I.T.T formula for my next training session. The increase to 4 sets of 8 repetitions will mean that a huge stress will be placed upon the working muscle groups and will be a test of my overall consistency and power. These exercises will require a lot of focus within the last set. I will increase the number of sets again as I have two sessions remaining of my PEP and want to push my body as far as it can and work up to overload.

Effects of training on performance

The training sessions are still having the same effects on my performance and so far have made only small visible effects. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. The increase in sets has meant that my muscles are working much more than before and my power has risen but in my game it is difficult to tell if I have made any improvements or not.

Evaluation 9

Discussion of workload intensities / recovery

My last ever Tuesday morning session was of a mediocre standard. My chosen increase in repetitions up to the maximum the F.I.T.T formula recommends effected my training entirely. Exercises that I found the hardest where the seated hamstring curl and the Bicep and Tricep curl as the last set I only managed to complete approximately 5 repetitions which I believed was quite an achievement through the sudden maximal increase. The 40Kg weight of the seated hamstring curl had quite a bit of tension during the last few reps of the 3rd set and had a lot of tension through about the third repetition of the last set. Both the Bicep and Tricep curl were hard to complete. Tension began, like the seated hamstring curl through the 3rd set. The Tricep curl began to have tension on the 4th repetition of the last set and managed to complete 6 repetitions yet the Bicep curl became harder and felt tension on the 3rd repetition and struggling completed 5 repetitions.

During my recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

For my last session I have decided to continue with this same session as it was only a few exercises that I didn’t manage to fully complete. I will aim to put all my energy and motivation into my last session so that I can aim to complete all repetitions of every set. If I complete all the repetitions I would have made excellent progress over the past 3 weeks. The last session will be my goal to make sure I try to push my body to the max so that I can try to improve my overall power through the imitation of movements during a game through the use of resistance machines. The past sessions I have progressed and adapted and worked to overload. My last session will have to be my body working the hardest it has worked in the past 5 weeks.

Effects of training on performance

The training sessions are still having the same effects on my performance and so far have made only small visible effects. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. The big increase in sets to the maximum the F.I.T.T formula recommends has meant that my muscles are working much more than before and my power has risen but in my game it is difficult to tell if I have made any improvements or not.

Evaluation 10

Discussion of workload intensities / recovery

My last ever PEP training session! It went really well. I put all my liveliness and energy into this session. The gym wasn’t busy but it wasn’t quiet either which gave a part buzz but part relaxation atmosphere to the training. In my previous session, I found the hardest exercises to be the seated hamstring curl and the Bicep and Tricep curl. I knew during this session they would too be reasonably difficult as the Wednesday morning after my session on Tuesday I felt some pain in my muscles. I focussed the majority of my energy on those 3 particular exercises. I managed to complete all the repetitions on the seated hamstring curl and on the Tricep curl. My last ever set was of the bicep curl and I disappointingly only managed to complete 6 repetitions but I thought I made a great effort on all the other exercises. By the time I had reached that last set I was very tired as I had used all my energy to try to fulfil my aim of completing all the repetitions and I made a good effort. During my well needed recovery, I changed machines to keep myself occupied and so that the training time length was kept as simple and time consumption was kept to a minimum. This allowed the previous working muscle group to recover between the next set and for me to begin working on the next muscle group to get my training session complete.

Discussion of training methods / exercise suitability

Modifications with justification for next session

My last session was an end to an era and if I wanted to continue with the training program I would aim to adjust the amount of weight that I would lift. Over a long period of time, I would increase the weight gradually and focus more on making the exercises more specific. I could use free weights within my training as they utilise the muscles better than resistance machines and therefore train more muscles to become stronger and there would be more relation from the gym training with the sport training during the game. I could change the PEP to a different principle of training so that it could improve a different part of my sport for example I could adjust my program so that it aimed to improve my muscular endurance and I would base the resistance machines and free weight exercises upon the equipment available and the specificity of the exercises relating to my chosen sport.

Effects of training on performance

Overall, the training had little effect on my performance in my sport. The reason behind this is the fact that to be able to have huge noticeable effects it requires time and the 5 training weeks are not enough to make a huge amount of improvement on performance. If I wanted the effects of my training to show I suggest that the program was put too 10 to 12 weeks long because when training whatever training you are doing you need to progress and if u are starting from a very low standard of fitness and your body is not used to physical activity it may take a long time to feel or notice visible effects on your performance. To achieve quicker visible effects I would have to put more hours in also more rest at the same time and device a dietary plan that would give me plenty of energy for during training and plenty of protein and zinc for recovery to fuse muscle fibres quicker so by doing that I would be able to achieve more in training over shorter periods of time but it would take a lot of discipline and self motivation to do so. In the future, it would be better to lengthen the training time so that maximum effect can be noted. Regular fitness tests would need to be carried out so that the fitness levels could be monitored and kept watch on closely. This would allow results to be produced and it would be noticeable whether the training has an effect on performance.

Summative Evaluation

Test Results

Enter the results and briefly comment on whether they’ve improved or not.

Evaluation of testing methods

The retest results of the fitness components varied in degree of success. Overall, my pre-test results were of a higher standard than my post-test results due to many reasons. One condition that may have affected my post test results was the weather conditions. The pre-test tests were performed in September/October where the weather was of more reasonable conditions. The use of the sports hall was unavailable. This could have made the 30 meter sprint more reliable and effective. The cold wet Astroturf made the ground more slippery and so was more cautious during the sprints. Another factor that could have made the test more reliable would be to use electronic gating systems as this would give an instant more reliable result as the human response can effect the finishing time. For the grip dynamometer testing, my right hand pre-test and post-test results were the same however my left hand post-test result had deteriorated compared with the pre-test. My left hand result should technically be stronger as I am left handed and so dominate in that hand. Reasons for the deterioration in the left hand post result could have been due to tiredness or other physiological effects. The Back dynamometer result also deteriorated compared with the pre-test result. This may be due to back positioning and the degree of the angle. The length of chain was an important factor and could alter the reliability and so change the effectiveness of the results. For the sergeant jump my post-test result increased by 4 centimetres. The sergeant jump has a basic method of jumping up as high as possible and marking the board with chalk. The reliability of this method is that the board may have previous chalk marks of other students and so sometimes is unclear of the exact placement of your chalk marking. Issues that could bias the effectiveness of the test are reasons such as clothing and overall body weight. Depending on your body weight can affect the height you jump. A heavier person has to lift more body weight than a person of a much lighter weight and things such as bone densities can contribute to this. The standing broad jump post-test had an increase on the pre-test of 6 centimetres. The reliability of this test is based on the accuracy of the measurements taken. The use of a meter ruler isn’t the most reliable piece of equipment suitable for the measuring. Overall, the effectiveness of the tests highly depends upon their reliability but this can be affected in many ways. Environmental factors such as weather conditions can affect the overall results. The space in which the results are carried out can also have specific effects on the outcomes. These must all be kept the same when carrying out the tests for the second time or it could produce an unreliable set of results that will not correspond to the first set of tests. If the tests aren’t reliable then it does not give a true indication to whether improvement through the PEP has worked.

Discussion of effectiveness of PEP re. Fitness aims

My main fitness aims of the PEP were to improve my performance within my netball skills and during matches. I wanted to be able to improve my game to help gain possession of the ball for my team. The PEP has had little improvement upon my set fitness targets. This is because the PEP is aimed at the fitness component power and improvement is difficult to notice. The PEP was only 10 gym sessions long and this short period of time isn’t long enough to be able to record mass improvement. As the fitness tests show, improvement on specific tests wasn’t present. My overall game hasn’t seemed to have improved and no initial skills have been noticeably better. If I continue to carry on with the PEP then in a few months time I may be able to see considerable changes in the way in which I play but for the 5 weeks that I have been carrying out the PEP, I have not noticed any considerable changes and so didn’t really achieve any of my targets.

Discussion of effectiveness of PEP re. Skill aims

My main fitness aims of the PEP were to improve my performance within my netball skills and during matches. I wanted to be able to improve my shoulder and chest passes by making them longer and more powerful so to help gain possession of the ball for my team. Power is essential in netball as you need power to pass the ball further or to jump higher to catch the ball.

The PEP has aimed at improving my set skill targets but little improvement has been made over the 5 weeks. It is difficult to notice whether I have improved my aim to block the ball whilst defending. As the game is flowing, skills like this are taken for granted and just come naturally as so it’s my own perception and a guess at to how many passes I manage to block. I would say that I have won a couple more passes than before but then that depends on the teams we are playing and the quality of the team we are up against. Out of all the skill related targets, my chest pass has improved and been the most noticeable. Through the action and bursts from the chest press I have used the same action in my passes. They have now become bursts which have travelled direct to the player over a much greater distance. The improvement has recently become noticeable in my game as my passes are longer and more precise. The degree in which I have met my target for the shoulder pass hasn’t been as successful as the chest pass. During my game, I use the shoulder pass quite frequently but haven’t noticed any significant improvement to the skill. If the target was achieved, I would successfully be more able to pass a long, over head shoulder pass to a team member yet this target wasn’t fully completed. Interception of the ball is a difficult skill to analyse as whether the skill has undergone improvement or not. Various factors can affect the amount of passes intercepted such as the team you are playing and their abilities as individuals. The power in the blocks also depends upon the environmental issues and whether it’s just in training or specifically in a friendly or in a tournament. Overall, the skill aims set weren’t overly achievable in the 5 week time frame.

Evaluation of selected training methods

Our chosen training methods for the component power were quite effective. The easiest and most available training method was resistance training and I used this method through the whole of my PEP. Resistance training allows the exercises being carried out to assist you. For power, it is recommended that 80% of the 1 repetition max is used and so makes the exercises safer if using resistance machines. It prevents injury and decreases the risk of performing the exercise incorrectly which could cause damage either to the machinery or yourself. The use of resistance machines allowed progression each week if necessary. This allowed effective training to become harder and more strenuous for the working muscle groups. The resistance training was fairly enjoyable as it gave a sense of satisfaction and got the endorphins flowing which felt good. The gym at peak times felt buzzing and was a good motivational atmosphere to train in. My warm up consisted of 5 minutes pulse raiser to get blood pumping round the body and muscles and 5 minutes static stretches to gain maximum movement from muscles starting from the head and finishing at the feet. Also my warm up consisted of 5 minutes jogging doing light joint movement I.E. open the gate-close the gate to stretch hip flexor and hip joint. Relating to the F.I.T.T formula, it was required that we trained twice weekly and each session roughly lasted an hour each. As 2 minutes rest was required, it meant changing muscle groups in between sets to complete the session within a reasonable timeframe. There was a wide range of equipment available for the use of the PEP and a good use of space. At busy times of the day, due to public use of the gym, it sometimes got fairly crowded and it wasn’t possible to use the desired machine and so had to divert to a different muscle group. My cool down consisted of 5 to 10 minutes jogging/walking to decrease body temperature and remove waste products from the working muscles and also consisted of and dynamic stretches. For the chosen component of fitness, I believe a longer time frame would be needed to benefit from the training and to gain a better range or results.

Modifications for future use – testing and training

Testing

The reliability of the pre and post fitness tests changed the effectiveness of the results. Many factors could have altered the reliability of the tests such as environmental, psychological and physiological elements. To keep the tests reliable, the same conditions must be used i.e. the space used. By keeping these factors the same, it prevents bias for a single set of results. Electronic equipment would decrease the risk of bias and of human error and perception. Other components of fitness could have been tested and so specific tests related to the chosen component would have been performed. A 1 repetition max test could have been carried out but it can be dangerous and injuries are most likely to be caused. If measuring Cardio Respiratory Endurance, certain tests such as the bleep test or the cooper test could be used to measure stamina. These tests are measured in levels and push the body and muscles to the limits and the results are given through a chart as to which level you exited on. I think the pre and post tests were carried out at reasonable times during the training period if we were training for months but as our PEP lasted a total of 5 weeks I think the tests should have been carried out more frequently so if any improvements occurred they could be noted each week and then it would be easier to analyse results.

Training

A warm up routine is very important in an exercise program. To make my warm up more effective I could include a broader spectrum of dynamic and static exercises. I would focus on dynamic stretching has huge benefits when exercising and is associated with improved sport performance and enhanced everyday mobility. Dynamic stretching incorporates movements that mimic a specific sport or exercise and so prepares the muscle groups for the training it will undergo. Another way to improve the warm up would be to do an upper body CV warm up. When doing a CV warm up on a treadmill or on a bike it only predominately uses the lower body which is only half useful if the training program includes upper body exercises. An ideal way to include the upper body would be to use a rowing machine. This allows the upper body to be mainly used and also partially the lower body. My cool down could be made more effective in a few certain ways. Along with the static stretches, I could add a few light dynamic stretches. This would allow blood temperature to decrease and increases the range of movement. A cool down is also important as it allows waste products to be removed from the working muscles. The main training sessions could be made more effective by increasing the amount of training days from 2 to 3 times a week. The more frequent training sessions would allow certain days to be specific to just 1 or 2 muscle groups. 1 day could be back and legs, another could be chest and biceps; another could be shoulders and abs. It is still important to stick to the F.I.T.T formula and have 48 hours rest between working each muscle group so the muscle fibres can grow and repair. A training partner would increase the motivational levels inside you as you would have someone there beside you also training. They could also help you with your training if using free weights as they could spot you if assistance is needed. Free weights could be used in the future. Free weights have no machine support and are a better way of training as it utilises more muscles. Free weights require more control and so more muscle strength is needed to lift the weights which is why most free weight areas have certain restrictions of age. This is to prevent injury.

Appraisal of PEP

Discussion of application of principles of training

Specificity

Specificity has been applied to the PEP to make training effective by having created an exercise programme that is sport specific to the chosen sport I play. By being sport specific it connects the training with skills involved in the game. Based upon power, the exercise movements were explosive and of a quick burst and slow recovery. This allows maximum output and so has greater effect on the muscles being used.

Overload

Overload isn’t initially applied within the PEP as the component of power is based on 80% of your 1 repetition max and so working to overload isn’t required. Overload should be used during the fitness tests to push your body to the maximum. Overload can be present if the weights set are too heavy or if the number of repetitions and sets is exceeded.

Progression

Progression is applied throughout the training programme as each week, the weight or the number of repetitions in each set is increased. This is so the muscles don’t become familiar with the set weight and so that they are forced to work harder which increases the ability to lift the bearing weight. Without progression, the body cannot improve its ability to train.

Reversibility

Reversibility is where the body’s lack of training causes the muscle to become weaker. Reversibility wasn’t present through the training programme as I completed all the training sessions, however if I hadn’t completed every session, then reversibility may have occurred but it mainly happens when training is missed over a much longer period of time e.g. 3-4 weeks.

Individuality

Individuality is applied to the PEP as the program is designed for my sport and so is sport specific. It is made to suit your own body and so is individual to the trainer.

Adaptation

Adaptation is present during the training program as your body changes physiologically. It adapts to the increase in weight which allows the body to progress.

Recovery

The F.I.T.T formula states that a recovery period of 48 hours is required after working a muscle group. This maximises training as the worked muscles have been strained and the muscle fibres need time to recuperate.

Variation

Variation in training methods isn’t applied in the PEP as I only used resistance training. This was mainly because of the chosen component of power and resistance machines were the main focussed source of training equipment. I could have used dumbbells for Tricep/bicep curl so that variation was applied.

Discussion of application of workload intensities

In the first week, I had to decide what weight to begin lifting. The F.I.T.T formula states that for power, 80% - 90% of your 1 Repetition max is used however, it is rather unsafe to use a 1Rep max to find a correct weight. As I train in the gym from week to week, I had a rough idea of the weight load needed. I used a “trial and error” approach and from this got a list of weights that I could lift for the specific exercises that I had chosen. Throughout the five weeks, I only slightly changed the workload intensities of a few exercises. In the second week I changed the leg press weight from 90Kg to 80Kg as I was having difficulty completing the full amount of repetitions when the workload was set at 90Kg. This could have been caused from the “trial and error” process as I could have lifted 90Kg at 8 repetitions but only 1 set. During the week 3 I also decided to alter the workload intensity of the abdominal crunch. I kept finding the workload reasonably light to lift and the tension was only a slight strain on the last couple of repetitions during the last set. The machines in the gym have the availability to add 2.5Kg so that if you cannot lift the next full weight up but find the one lighter than it too easy to lift, then you have the option to add 2.5Kg so that it is in between the 2 weights and so is a more appropriate weight to lift for the training. Increasing the abdominal crunch weight from 20Kg to 22.5Kg made the workload a little more difficult and produced more tension on the last few repetitions. For all the other exercises, as I chose not to increase the workload, to include the principle of progression, I increased the number of repetitions per set. Chronologically I increased from 4 sets up to 6 sets and then to the maximum of 8 repetitions where it stayed at 8 reps for the rest of the program. After 2 sets of 8 repetitions I increased the number of sets so that progression was still in tact. From 2 sets of 8 I increased the load to 3 sets of 8 repetitions. This was a risky leap as I could have gone to 3 sets of 4 reps and built up from there but to include the principle of overload, I chose to keep the rest of the sessions at the maximum of 8 repetitions. In the final week, I chose to do the ultimate amount and increase the sets t the maximum recommended by the F.I.T.T formula by making it to 4 sets of 8 repetitions. The first session was difficult and only managed to complete a few number of repetitions. The last session I put all my energy into it and got a better result than the previous session. I could have improved the intensity if I used free weights as they utilise the muscles more it would have been a different class of training and would have allowed the variation to improve the effects of the training.

Discussion of other theoretical factors

The periodised year has 3 sections:

The preperation period

The competition period

The transition period

My PEP training programme began on the week comencing the 30th of October. The sport I chose to train for was Netball as i wanted to improve my overall performance. This would be situated in the competition period when training should be focussing on competitive aspects of my game. My PEP training programme doesn’t fit into the training year correctly as i began training in late October and finished in December. It would be ideal to begin training in July when the preparation period is well under way. This would have aided the sport training and so would be able to get good results for the fitness tests. The training programme didn’t fit into the training year correctly and so didn’t have maximal effect to my specific sport. It meant other training specifically for the component of power had to take place and so my usual training in the gym had to be altered. The programme didn’t have much effect on playing my sport as the skill and fitness aims weren’t fulfilled.

Modifications for future use of principles

Specificity

Specificity could be used in the future to mould the way you train. By making your training programme sport specific to the chosen sport, it allows exercises to become related within the sport and through the training. A way in which this could be improved is to train in your sport but use exercises e.g. lunges that you could do in the gym within your training session. By making your training programme sport specific it forces adaptation to happen as the workload is increased. In the future, it could be possible to vary the intensity of the training each day. One day could be of a high intensity working to overload and another day could be of a light intensity so not to work the muscles too hard.

Overload

Overload can be used to make the training program more effective as the body has to adjust and adapt to the training demands and so works the CV system and the muscular system. Overload in training is reached by either increasing the weight lifted, the amount of repetitions, or the amount of sets performed. Overload can also be effective through decreasing the rest time between each set.

Progression

To make improvements within the training, progression needs to occur. More stress needs to be put on the body so that a new overload is reached. To make the training programme more effective in the future, changes in progression can be made. Changes in the amount of weight, repetitions or amount of rest could make it more effective. More stress would need to be put on the body more frequently so that the muscles undergo more strain.

Reversibility

Reversibility isn’t good for any hard training athlete. To make training more effective, reversibility shouldn’t occur and to prevent this from happening, it is vital that the body and muscles continue to work and train each week. Progression would need to occur otherwise adaptation would stay at the same level and the body would become used to the training undergone. This has no benefits and so the muscles cannot grow.

Individuality

Individuality could make the training more effective in the future by making the training program modified for the athlete. Each athlete is different and responds to training in a different way for example older athletes generally need more recovery time than younger athletes. To improve the training program as a whole, certain factors could also be altered to tend to the athletes individual differences. Nutrition could be changed so that a healthy diet based on the type of training they have to undergo. This will aid the training program through the muscle growth during recovery.

Adaptation

Adaptation is an important principle of training. Adaptation could improve the training programme in the future by altering the routine by changing the weight load or the number of repetitions. The body adapts to the stresses of the exercises being performed and so the skills become easier. If the overload principle needs to be applied then the program must be varied for improvement.

Recovery

Recovery is needed to repair muscle fibres in the muscle tissue. Working to the F.I.T.T formula, 48 hours of rest is required for maximal output.

Variation

In the future, to make the training program more effective, variation within the sporting year can help to make improvements. Changing the type of training or activity will stop the athlete from losing interest and so not to overstress them. If the athlete has trained at one intensity for a period of time, a change of intensity can provide the body with time to recover and adapt to the demands of training. This relates to how the training year is sub-divided.

Modifications for future use of other factors

In the future, I could use the PEP training program to base my whole sport training. It could also be used for other athletes wishing to have a program but based upon their individual differences. Following the F.I.T.T formula, I could alter the program and use a different principle of training. To improve the effectiveness of the program I would increase the amount of times the fitness tests were carried out so that fitness levels could be monitored regularly and therefore averages could be taken. For these fitness tests to become more efficient, the training time would have to be increased as 5 weeks is a too short period to monitor any improvements that have taken place. To maximise training, I would include the use of free weights as they utilise training by using more muscles and the lack of resistance means that more stress is put upon the body. Motivation is a big contributor to the act of training. A training partner increases motivational levels and allows support, morally and physiologically by them being to spot your training if needed. It would be ideal to begin training in the preparation period giving maximal output before the new season begins.