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Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific sport and position, which will improve individuals fitness. To develop two aspects of my fitness to improve my performance in Netball

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Personal Training Program Planning Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific sport and position, which will improve individuals fitness. To develop two aspects of my fitness to improve my performance in Netball. The two aspects I will be training are Muscular Endurance and Flexibility. I have decide to train these two aspects out of all the Health and Skill related Fitness principles as I believe improving them will have a positive impact on my performance in Netball. These two aspects will not be too difficult to train, as they do not require a large amount of specialised equipment, as I will be able to find them all at Fitness First. Personal Profile: Name: Priti Tapariya Age: 17 Gender: Female Height: 5'7 Weight: 11 stone Health Problems: None Activity: Netball Goal Shooter Facilities: Fitness First Gym, Kingsbury My name is Priti Tapariya and I am 17 years old. The sport I have chosen to do a personal exercise program is Netball. My height is 5'7 and my weight is 11 stone. The game of Netball requires many different aspects of fitness, which I will outline below. I will be able to train for Netball once a week. I have no current health problems which could affect my Netballing game. I enjoy playing this sport as it is a team game and is enjoyable to play. It also has different aspects which can help you keep fit and healthy. Sport and Position: Netball Goal Shooter Health related Components: Agility, Balance, Co-ordination, Flexibility, Power, Reaction Time, Speed, and Stamina. Agility: the ability to change directions of the body at speed, in one complete action. I will need to be able to do this, as I will be defending the ball from the keeper; as well as dodging the goalkeeper, to get free. This will enable me to receive the ball; I will need to be able to move my body into the right positions so I am able to shoot accurately and in one complete action. ...read more.


I was feeling pain in my arms; biceps, triceps and in my pectorals. I found it hard to move freely and I was unable to do day-to-day basics, for example, lifting my school bag. I was in pain for a couple of days, during my free time, I would gently stretch the muscles that were in pain to try and gently release the tension. As I was stretching the muscles on a day-to-day basis, I could feel that they were in less pain and I was able to continue doing everyday basics. For the next training session, I will be decreasing the weights on the Pectoral Fly, as I was experiences a great amount of discomfort for several days due to a too high weight. Due to this, I will be reducing the weights from 30kg to 15kg. I will not be changing any other weights as they are not too heavy and I do not want to rush into trying to carry heavier weights than my body can handle. Evaluation: * Warm up: 5 minutes cardio vascular on the bike Mobilising joints and fully stretching * Main Work out: I will be using the following machines and will start at the weights stated below, but as I progress through the weeks, I will increase the weights as and when I feel comfortable. * 5 minutes on the stepping machine on level six to start. * 20 minutes stretching, supported with a partner for extra support, pressure and help. * Cool Down: 5 minutes cardio vascular to gently cool down the muscles and get rid of lactic acid, fully stretching and mobilising joints. Machine Week 2 Leg Press 70kg Arm Curl 30kg Hip Abductor 30kg Hip adductor 40kg Pectoral Fly 15kg Shoulder Press 20kg Seated Leg curl 45kg Seated Quad curl 30kg Abdominal 15kg After my second training session, I felt comfortable, and did not feel pain. ...read more.


This could be because I have not had any matches and have not been able to see if I have improved my performance. If I was to do the Personal Exercise Programme in the summer season, I would be able to see a noticeable progression immediately, as I would be training as it is the Netball season. Secondly, I would change one of the factors that I am training. I would not train Flexibility again, as I was unable to improve it, and show that it is a factor that you are able to improve and measure easily. I would change that factor and train Power. Power is a large part of Netball. I need power for when I am passing the ball to players within my team, as well as when I am shooting. I need to know how much power to put into my shot to score. I would be able to train power at the gym as I will have all the equipment I will require. I can also test power easily with the Wingate cycle test, before and after the Personal Exercise Programme. Finally, I would change the frequency in which I visited the gym. During the Personal Exercise Programme, I only used the gym facilities once a week. If I were to do the Personal Exercise Programme, again I would train 3-4 times a week. I would also increase the time I spent at the gym. I spent 1 hour 30 minutes at the gym during this Personal Exercise Programme, but if I were to do it, again I would spend 2-3 hours. By increasing the frequency, I would be able to increase the weight more efficiently as I am used to the weight I would be using, and would be able to adapt to the weights quicker. Overall, I was pleased with the outcome of the Personal Exercise Programme, and enjoyed it, as I become more motivated and determined to fully complete the session to the best of my ability. ...read more.

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