I believe the tests were not very reliable. This is because the only tests that can be repeated quickly were the Illinois agility run and the sit and reach test. As they were quick and simple and did not require a lot of equipment. Also, it does not make a significant difference to the result if the athlete Is or is not motivated. Therefore they are likely to produce similar result. An injury to the athlete would be the only thing to produce vastly different results.
On the other hand, I believe that the bleep test and the US Navy muscle endurance test were not reliable. This is because they are not easily repeatable as they take up a lot of time, require lots of motivation and the athlete is likely to be in pain after the first test. Even if the testing was done weeks apart, a lack of motivation on the day could mean a significant difference to the results.
Validity: the test is testing what it says it is testing. For example, a speed test is testing speed.
Unlike reliability, I feel that all the tests were valid. As the Illinois agility run tests speed and agility, the US Navy muscle endurance test tests the endurance and strength of the muscles, the sit and reach test tests the athletes flexibility and the bleep test tests the athletes stamina.
General aim of my exercise programme.
The purpose of my exercise programme is to improve my strength. The sport that I have chosen, golf (Handicap: 5), requires a great amount of strength in order to keep up with the very long golf courses. So my main aim is to improve my explosive strength, which will help me play the golf courses at a higher standard. As golf requires a large amount of force over a small period of time, I have chosen exercises that will help me improve my explosive strength, and therefore help me in hitting the ball further distances. Which (if my direction is right) will make it easier to play the holes as I will be closer to the green, which will increase the chances of me hitting the ball nearer to the hole. With an improved level of strength I feel it will allow me to concentrate more on the technical aspects of the swing in order to shape the ball the right way when required to in competitive situations.
My target is too improve my strength significantly, which will hopefully be shown in my re-tests after I have finished my exercise programme. So that it will help me to hit the ball further and therefore concentrate more on the technical aspects of the swing. Meaning a higher standard of play.
2. Safety considerations
Warm up and cool down:
The warm up helps prepare the body for the physical exertion to come. It gently raises your pulse rate, which increases your blood circulation to the working muscles, which means that oxygen is being delivered in readiness. The warmer muscles enable the athlete to perform better as the muscles are more pliable. Therefore it helps to prevent injury. Also, whilst warming up oxygen is being delivered to the muscle cells, which will help reduce the oxygen deficit when starting your activity for real. More benefits to the muscle when warm include:
- Oxygen dissociates haemoglobin more readily as muscle temperature increases.
- The activity of the enzymes responsible for cellular respiration increases, making energy more readily available.
- The conduction of nerve impulses is quicker, improving contraction speed and resulting in faster reaction times.
- Blood vessels within the muscle dilate, further increasing blood flow.
- An increase in muscle temperature allows greater stretch in the muscles and connective tissue, increasing flexibility.
The cool down is a period of light exercise at the end of intense exercise in order to return the body to its pre-exercise or resting state. The cool down allows muscles to return to their normal temperature slowly because a sudden drop in temperature could cause muscle damage. So stiff, sore muscles would be avoided the next day if a good cool down was performed. The cool down helps get rid of waste products such as lactic acid and carbon dioxide, reducing you overall recovery time. A cool down also prevents blood pooling – if muscle action drops dramatically, the amount of blood returning back to the heart drops dramatically. A lack of blood to the heart can cause the athlete to feel dizzy and light headed. The main purpose of a cool down is to allow the athlete to physically and mentally relax – aiding recovery and helping prevent injury.
Warm up exercises:
When warming up, it is important to warm every muscle and make sure sufficient oxygen has reached every muscle that will be put under stress during the exercise. To do this, I will start the warm up with a light jog around the sports hall or gym. Then once the blood is flowing, moving from the lower body to the upper body, I will perform dynamic stretches the 4 main leg muscles (one for calf, quadriceps, hamstring and groin), one for the abdominal muscles, the 2 main arm stretches (one for triceps and deltoid.), a back stretch and a neck stretch. Each for the recommended 7-10 seconds. So my warm up will only involve 2 of the 3 phases given in a warm up outline, as no skill is required.
Cool down exercises:
My cool down exercises and structure will be similar to my warm up. However, I will perform more static stretches rather than dynamic because I feel they will help me increase my flexibility. So like the warm up, I will move from the lower to upper body performing all the stretches for all the important muscles
Training.
When training, I must make sure that a good level of motivation is maintained and my sessions have a variety of exercises. Forms of training include circuit, fartlek, interval and continuous.
The general training safety issues must be considered when training to mainly prevent injury. The issues that must be considered are:
- Eating correctly: a balanced diet will mean that I will be able to cope better with a high level of training.
- Hydration: during the training, I must make sure I keep well hydrated in order to have enough energy to make the training productive and perform all the required activities.
- Clothing: I must wear appropriate clothing when training so that the best results are possible – light, thin clothing will make the activities easier to perform and lower my body temperature.
- Jewellery: I must not wear any jewellery when training, as it will distract me and could easily get caught in the apparatus – causing injury.
- Facilities: I must check the facilities I am using are safe before I use them as faulty equipment could easily cause a serious injury to myself, or damage other equipment.
Principles of training.
The principles of training must also be considered when thinking of a training plan or whilst training. Specificity, progression, overload, reversibility and tedium are all important to make sure the training is safe (will explain further in ‘application of theory’).
Specific training issues.
To make sure my method of training is safe, I will:
- Have a straight back when lifting weights.
- Apply chalk (100% magnesium carbonate) or wear gloves for extra grip on the weights or bar.
- Limit overload
- Wear correct footwear
Personal factors:
Age – at 16, my bones and muscles are still growing therefore I must not damage them seriously when training.
Gender – as a male, even though I am not fully-grown, I still believe that my bones and muscles are bigger and stronger than girls. Therefore I will be able to train harder, and be able to lift heavier weights – maybe improving my results more than the girls do.
Injuries – I have no injuries at present; therefore will be able to train well and productively.
Medication – I am currently on no sort of medication; therefore will be able to train well and productively.
3. Suitability of exercises.
Types of training:
There are many different types of training, including continuous, fartlek, circuit, interval and weight.
Continuous:
This type of training is done for a long period of time, with low intensity. It uses all the large muscle groups performing exercise at a steady rate. Jogging or swimming are normally activities used as examples for continuous training. When planning my exercise programme, I could lift weights with a small mass but perform many repetitions. Continuous training would be a good form of training to include in my exercise programme. However, I would need to be very motivated as the constant repetitions could increase tedium.
Fartlek:
This type of training involves various speeds and intensities. The usual fartlek training stresses the aerobic and anaerobic energy systems. However, I think I could use the idea behind fartlek training and use it in my weight training, by lifting different weights with a different number of repetitions. I feel this would be good as I can easily adapt the sessions to suit my needs. On the other hand, the continuous changing of weights could take up a lot of the session.
Circuit:
This involves performing different exercises, working different muscles in a series of stations set out in a circuit. This type of training would improve strength, endurance and agility, with exercises such as sit-ups, press-ups, skipping and shuttle runs. There is also a set amount of time given at each station, which can be varied to change the intensity of the training. This would be very useful for me when trying to improve my strength as it gives a different way of improving my strength, therefore reducing tedium. However, I would need a wide range of equipment in order to circuit train, which may not be available.
Interval:
This type of training can be used to develop both aerobic and anaerobic capacity. Periods of work are split up by intervals or periods of recovery. The 4 main variables that can be manipulated to ensure specificity are:
- The duration or distance of the interval
- The intensity of the interval
- The duration of the recovery period
- The number of work/recovery intervals
I could use the interval training idea when planning my exercise programme when lifting weights. For example I could lift a heavier weight for a short amount of time, with a short recovery period, or lift a lighter amount of weight for a longer time, with quicker repetitions and then have a longer recovery period.
Weight:
Weight training is a way of improving strength using additional weights, either free weights or a multi-gym are used. This type of training would make up most of my sessions, as it is one of the best ways to improve my strength. I can change and create variety in my sessions to make sure they are productive and limit tedium. The main problem with weight training is that it does not allow the athlete to reproduce the same movement pattern that is performed during an activity.
After considering all the different types of training, and how they can be adapted to develop strength. And understanding that they would all be useful in helping me achieve my aim (increased strength) and therefore help me develop my skill (hitting golf ball further/straighter). I have chosen weight training for my exercise programme as I feel it will develop my strength the most and because it can be easily adapted, I will be motivated for each session.
Effects of my programme on my sport
Bench press:
A bench press is a very good way to improve strength. Therefore it will help me as I will hit the ball further, meaning in a higher standard of play.
Dumbbell bars:
Dumbbell bars are another way to improve strength. Therefore helping by enabling me to hit the ball further, meaning a higher standard of play.
Intense weight lifting could also improve my mental strength. As weight lifting, or any form of training, makes you stronger mentally as there is a continuous need to push yourself, or get better. This could improve my golf because golf requires a strong mind in order to stay in the present and take each shot as it comes. So if weight lifting can improve my mental strength, this could improve my golf.
4. Application of theory.
Principles of training.
When planning my exercise programme, the principles of training must be considered to help ensure that training is sensible, realistic and safe.
Specificity:
Every activity requires a specific mix of fitness components and the training must therefore reflect or be ‘specific’ to the contribution made by each component. For example, swimming requires a great amount of arm strength, so a large amount of his training would be dedicated to improving his arm strength. As I want to develop my arm strength, my training must be specific to improving my arm strength.
Progression:
Your body will improve only if it is put under stress, but the principle of progression underlines the fact that the amount of overload attempted should be ‘progressively’ made more difficult. For example, I could lift a certain amount of weight for a longer period of time, or lift a heavier amount of weight. However, the load should only be increased when some adaptations have occurred.
Overload:
When training, you will only improve your fitness if you ‘overload’ your body. Basically make your body work harder than normal by increasing the amount of work it has to perform. To ‘overload’ your body in training, you could increase the frequency of the activity (F), increase the intensity of the activity (I), or increase the duration of the activity (T) in order to improve your fitness (FIT). Similar to progression (apart from overload must happen in every session), I could achieve it by lifting a certain amount of weight for a longer period of time, or lift a heavier amount of weight.
Reversibility:
Fitness cannot be stored for future use and your level of fitness is constantly changing. Any adaptations that take place as a consequence of training will be reversed when you stop training. To avoid reversibility, I will separate my sessions far enough apart from each other making sure I have time to recover between each session. So I am fully fit for the next session, and therefore able to train productively and improve from the last session.
Tedium/variance:
It is recommended that a training programme should include a variety of training methods in order to prevent boredom. When planning my training programme, I will make sure tedium is avoided by varying the amount if weight I lift each week, and the length of time I lift a weight for. Also, I can use the different types of training and adapt them to strength training. For example, I could base my weight training on fartlek training. So I could vary the intensity of reps I perform on a regular basis, or change the amount of weight I am lifting on a regular basis.
Intensity
The amount of weight to be used should be based on a percentage of my maximum amount of weight I can lift at one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise.
The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass. One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial.
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM (Karvonnen). The relationship of percentage loads to number of repetitions (rounded up) to failure is as follows:
- 60% - 17 reps
- 65% - 14 reps
- 70% - 12 reps
- 75% - 10 reps
- 80% - 8 reps
- 85% - 6 reps
- 90% - 5 reps
- 95% - 3 reps
- 100% - 1 rep
I will start at 60% of my 1RM (17 reps) to provide a good, solid start to my training programme, and limit the chance of injury as a much heavier weight in my first session could put to much stress on muscles, meaning injury is very likely.
I will work towards 95 or 100% of my 1RM (1-3 reps) to have the best chance of quickly improving my strength.
Other factors to my training programme
Injuries:
During my training programme, I had no injuries that meant I could not train fully or productively. I may have had some stiffness however, from an activity the day before I trained. Which could have meant I did not train to the level I had hoped for.
Periodisation:
Golf is good when considering training programmes and periodisation as it can be played all year round. Therefore periodisation is not as important to golf compared with a sport like football, where the season is not all year round. However, as it is winter, my level of playing, and practicing has dropped slightly due to other factors such as the weather. So it could be argued that my level of fitness is not as good in the winter compared with the summer – maybe affecting the level I am able to train to. So it had to be considered when planning my training programme.
Matches:
Thankfully, I do not play rugby or competitive football. This meant that no matches affected my training programme, as I was never to injured to not train. However, as I have said before I may have been stiff from a games activity the day before, which could have affected the level I trained.
Recovery:
I made sure my sessions were far enough apart from each other to allow plenty of recovery between them. Allowing me to train fully to the level I wanted to in the next session.
5. Performing – manner of implementation.
Session 1
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training.
Exercises
Bench press – 80 lbs, 30 reps.
Bicep curls – 6 kilos, 35 reps.
Bench press – 100 lbs, 20 reps.
Bicep curls – 7 kilos, 30 reps.
I will allow myself to recover for 2 minutes between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Ongoing evaluation of session
Warm up: I thought the warm up went well as it prepared all the major muscles well for the exercises to come.
Weights: As it was the first session, I didn’t push myself to hard so there was always another level to be reached in the next session. I feel the exercises provided a reasonable test of endurance for all the major arm muscles.
I think my rest intervals were too long however, as it was a quick and easy transfer from each exercise. I will lower my rest intervals to 1 minute in the next session.
The exercises went well, and therefore I will stick to my plan of increasing the weight lifted in each exercise.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
As this was only the first session, I have not yet noticed any affects on my golf.
Session 2
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training (with idea of fartlek training used)
Exercises
Bench press: 100lbs, 20 reps
Bicep curls: 8 kilos, 25 reps.
Bicep curls: 6 kilos, 35 reps.
Bench press: 120 lbs, 10 reps.
Bicep curls: 6 kilos, 35 reps.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
I will allow myself 1minute recovery time between each exercise.
Evaluation of session
Warm up: again, my warm up prepared all the major working muscles well for the exercises to come.
Weights: I think the variety of weights worked well as the intensity was varied and was suitable as this session was certainly much harder than the first.
I think the interval time of 1 minute in this session worked a lot better than the 2 minutes allowed in the previous session. As it gave me enough time to recover well and still be ready for the next exercise.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
I think my programme is now having small affects on my golf as the club is beginning to feel lighter in my hand and I feel as though I am generating more club-speed.
Session 3
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training (with idea of interval training used).
Exercises
Bicep curls: 8 kilos, 25 reps.
Bench press: 100 lbs, 20 reps.
Bicep curls: 9 kilos, 20 reps.
Bench press: 120 lbs 10 reps.
I will allow myself 1minute recovery time between exercises.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: the warm up prepared all of my muscles that were going to work properly.
Weights: I used slightly more challenging weights than in session 2, which was challenging but fair in order to overload my body. The idea of interval training worked very well, as the intervals were the correct length of time.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
I am now starting to feel generally stronger and my training programme is having more positive effects on my golf.
Session 4
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training (with idea of circuit training used)
Exercises
Bicep curls: 9 kilos, 20 reps.
Bench press: 120 lbs, 10 reps.
Bicep curls: 8 kilos, 25 reps.
Bench press: 140 lbs, 8 reps.
Bicep curls: 10 kilos, 10 reps.
I will allow myself 1 minute to recover between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: my warm up prepared all the major working muscles well for the exercises to come.
Weights: the heavier weights proved a great challenge for me but increased overload. I was coping well however, as my intervals were long enough too allow me to recover well after each exercise.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
I feel my strength is continuously increasing producing longer golf shots and more positive benefits on my golf.
Session 5
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training (with idea of continuous training used).
Exercises
Bench press: 100 lbs, 20 reps.
Bench press: 120 lbs, 10 reps.
Bench press: 100 lbs, 20 reps.
Bicep curls: 9 kilos, 20 reps.
Bicep curls: 10 kilos, 10 reps.
I will allow myself a recovery time of 1 minute between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: prepared all the important muscles that were going to be stressed well before the exercises.
Weights: the idea of continuous training meant that each exercise was slightly longer than the previous sessions, testing my muscle endurance further – which was successful. The lengths of the intervals were suitable for the intensity of the exercises as I was ready to perform the next exercise once the recovery period had ended.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
I have now felt a significant difference in my strength, bringing more and more positive effects to my golf.
Session 6
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training (with idea of fartlek training used).
Exercises
Bicep curls: 10 kilos, 10 reps.
Bench press: 100 lbs, 20 reps.
Bench press: 140 lbs, 8 reps.
Bicep curls: 10 kilos, 10 reps.
Bicep curls: 10 kilos, 10 reps.
Bicep curls: 8 kilos, 25 reps.
I will allow myself 1minute recovery time between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: prepared all major muscles well for exercises to come.
Weights: put more stress on the forearms with more bicep curls than normal, but idea of fartlek training meant that all major arm muscles were stressed more than they were in the previous session. And the lengths of my recovery periods allowed me to be ready and fully motivated for the next exercise.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
Feeling stronger after each session, and noticing the flight of my golf ball is higher meaning more club-head speed is being generated and as a result, the golf ball is travelling further.
Session 7
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training.
Exercises
Bench press: 120 lbs, 10 reps.
Bench press: 140 lbs, 8 reps.
Bench press: 160 lbs, 5 reps.
Bicep curls: 10 kilos, 10 reps.
Bicep curls: 10 kilos, 10 reps.
I will allow myself a recovery time of 1 minute between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: got all significant muscles ready for the exercises to come.
Weights: a much harder test in this session, making the body work much harder. Most focus on upper arm muscles (biceps, triceps). My intervals were good as they allowed me enough time to get set up for the next exercise.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
Coming to the end of my programme, my increase in strength is continuing to create positive impacts on my golf.
Session 8
Warm up: Jog around sports hall – 2 laps. Then perform static stretches – move from ankles, up to legs, arms, then back and finish with neck.
Type of training: weight training.
Exercises
Bench press: 120 lbs, 10 reps.
Bench press: 140 lbs 8 reps.
Bench press: 160 lbs, 5 reps.
Bicep curls: 10 kilos, 10 reps.
Bicep curls: 10 kilos, 10 reps.
Bench press: 160 lbs, 5 reps
Bench press: 160 lbs, 5 reps.
I will allow myself a time of 2 minutes between each exercise.
Cool down
To cool down, I will gently jog around the sports hall – slower than in warm up, and then perform static stretches making sure all the main muscle groups have returned to resting level, and therefore lowering the chance of injury or stiffness.
Evaluation of session
Warm up: got all significant muscles ready for the exercises to come.
Weights: my hardest session of the programme, yet fair progression from the last, with more weight to lift and more total exercises to help increase overload. I doubled my time allowed for rest periods due to the intensity of the session; a 1 minute recovery period could have meant I was not fully recovered from the last exercise when the session was near to its end.
I thought my cool down was a very good and suitable way of retuning my body back to resting level and it was successful, as I suffered no stiffness or injuries the next day.
Now my programme is complete, I feel as though my strength has improved significantly. I have noticed this because the distance I hit the golf ball has increased, with the club feeling lighter therefore I can create more swing speed. This has meant many positive impacts on the standard of golf I am playing, with my scores becoming lower and more consistent.
6. Summative evaluation
In conclusion, I feel I have achieved my aim as I feel I am now stronger than I was before the start of my exercise programme.
I have achieved my aims to a certain extent as I was hoping to improve on all four components of fitness. I improved on three of the four, with my flexibility the only one decreasing.
Most importantly, I improved my strength. My US Navy test results show an improvement in my strength, but I was hoping to improve by more as I felt I worked hard during my exercise programme. It was disappointing to decrease in the number of burpees I did. However I am pleased that I improved on the number of press-ups and number of sit-ups. I think my performance was affected in the post US Navy test by house rugby matches the day before the test, this meant my muscles were feeling tighter than normal and therefore lowered my ability to perform – shown by my burpees result and my sit and reach test result which was done on the same day.
In comparison with the other boys in the group, I was tied 4th out of the 11 boys which did the pre bleep test, and tied 4th again out of the 9 boys which did the re bleep test.
I was 4th out of the 11 boys which did the pre Illinois agility run, and 8th out of the 10 boys which did the re Illinois agility run.
I was 9th out of the 11 boys which did the pre sit and reach test, and 8th out of the 8 boys which did the re sit and reach test.
I was tied 10th out of 11 boys in the press-up section of the pre US Navy test, I was tied 8th in the burpees section of the pre US Navy test, and was 5th on the sit-up section on the pre US Navy muscle endurance test.
On the re US Navy muscle endurance test, I was 6th out of the 8 boys on the press-up section of the test, I was 5th out of the 8 boys on the burpees section of the test, and 5th on the sit-up section.
My increase in strength has created positive impacts on my golf. My increased strength means I am now generating more club-head speed which creates more ball speed therefore the ball goes higher and further. This has meant that I am now closer to the hole after my tee shots, allowing me to use shorter clubs for my approach shots, which increases the chances of me hitting it nearer to the hole. This is therefore improving my standard of play.
Tests
I think that the tests used were suitable as they were valid, accurate and reliable. And I would use the same tests if I performed an exercise programme again.
I think the bleep test is valid, as it tests what it says it is testing - stamina. I think it is accurate, as it is a good test for someone’s stamina, and a good way to estimate your VO2 maximum. On the other hand, if the bleep test has one problem, it is reliability. This is because it takes so much out of the athlete he/she must be very motivated and prepared to take the test. If they are not, it can significantly affect the results. Also, when estimating VO2 maximum, a pulse rate must be found. If this is not found at the right time, the athlete is lying about his/her pulse, or is just incorrect with the rate then it can mean a different result to what it should be.
I think the Illinois agility test is valid, as it tests what it says it is testing – speed. I think it is accurate, as there are set requirements for the test and they are easy to stick to. I also think it is reliable, as it is quick and easy to do, with not a lot of motivation required. Therefore the test is repeatable and should produce similar results.
It think the US Navy test is valid, as it tests what it says it is testing – strength. I think the test is accurate, as the set requirements for the test are easy to stick to. I don’t think the test is that reliable however, as it is not easily repeatable because it drains the athlete and results are not always similar as factors such as motivation can affect the athlete’s performance.
I think the sit and reach test is valid, because it tests what it says it is testing. I think the test is accurate, as the requirements are easy to stick to. I also think the test is reliable, because it is very easily repeated and will normally produce similar results.
Training methods
I think my method of training was correct. After considering the principles of training, I feel my exercise programme was a good way to improve my strength. My exercises were specific to strength improvement, I was always progressing and overloading my body more than in the previous session, I spaced my sessions put enough so that I never missed a session due to injury or lack of motivation, and the variety of training ideas uses limited the tedium throughout the programme. I found no difficulties during my programme; the only difficulty was the actual training itself.
Modifications
The only thing I would change about the tests is the day of the sit and reach test. I feel that it was not fair doing it on the same day as the sit and reach test because the muscles have just worked very hard therefore they feel tight and are not in their best state. Also, due to the tiredness caused by the US Navy test, I had no motivation to push myself harder than normal.
I would not change anything about my training methods if I did another exercise programme. This is because I considered the principles of training, which meant I was always training productively and therefore always improving my strength. The only thing I would consider changing would be the amount of weight I lifted; maybe increase it slightly.
I am going to continue to train by visiting the gym, once during the week and once at weekends. To make sure I keep my new level of strength up, and eventually improve it.
7. Appraisal of PEP.
Application of the principles of training.
When planning my exercise programme, I used each of the principles of training so that I was training productively and therefore able to improve my strength.
The principle of specificity was important in my programme as my exercises had to be specific to improving my arm strength. I feel they were, as I believe my strength has increased. For example, bench presses are a good way to improve bicep and tricep strength, and bicep curls are a good way to increase forearm strength.
The principle of progression was essential to my programme, as without it, my strength would not have improved. It was important to make sure I was always working harder to increase my body’s overload. By assessing each session, I could plan how much harder I should work in the next.
I linked the principle of overload with progression so that I could progress steadily by continuously working harder and increasing the work my body had to do in each session. I don’t think I would have improved had I not pushed myself to the next level in the next session. I also found that increasing the intensity of the exercises made me more motivated.
The principle of reversibility was also important to my programme, as I didn’t want to miss a session due to injury or another factor that would have meant my fitness level to decrease. Therefore I made sure all my sessions were far enough apart to give me the chance to recover for the last and be fully prepared for the next.
I ensured that the principle of tedium was limited by a variety of training ideas in my programme. This was very successful as it gave me more motivation in the sessions and made me enjoy them more. For example, in session 4, I trained with the idea of circuit training in my exercises. And in session 5, I used the idea of continuous training in my exercises. This meant tedium was overcome and made me more focused to improve.
Application of workload intensities.
I found my workload intensities challenging and suitable for my level of strength.
Session 1:
As this was my first session, I lifted a relatively low but suitable intensity to help improve my strength but not get injured. I was working to about 60% of my 1RM (Karvonnen principle. pg. 12). Therefore I feel they were correct. However, because it was only the first session, I didn’t notice a difference in my performance in my sport (golf).
Session 2:
Workload was significantly harder than the first session therefore overload was increased meaning my body worked harder than in the last session showing progression allowing my strength to increase. I was working to about 65% of my 1RM (Karvonnen principle pg 12). I was then starting to notice a slight increase in my swing speed and generally felt stronger. Meaning my performance was improved slightly.
Session 3:
More challenging weights than in session 2, meaning progression and overload were increased. Therefore my strength was improved. Was working to about 70% of my 1RM (Karvonnen principle pg 12). Noticed more positive effects on my golf, club feeling lighter, swing speed increasing allowing me to concentrate more on the technical aspects of my swing. As a result, my golf is improving.
Session 4:
Significantly heavier weights than in session 3 meaning progression and overload were increased significantly also. I was working to about 70% of my 1RM (Karvonnen principle pg 12). This meant my level of strength was improved producing longer golf shots improving my overall performance.
Session 5:
Muscle endurance tested increasing overload. Worked to about 80 % of my 1RM (Karvonnen principle pg 12). Therefore muscle endurance improved meaning general strength improved and swing speed increased allowing me to concentrate further on the direction of the golf ball.
Session 6:
Concentrated more on forearms therefore overload and progression both increased. Was working to about 85% of my 1 RM (Karvonnen principle pg 12). Stronger forearms mean left hand more stable at impact allowing purer strike increasing the speed the ball comes off the clubface meaning it travels further. Therefore benefiting my performance.
Session 7:
Weights much more challenging in this session meaning progression and overload significantly increased. Was working to about 90% of my 1RM (Karvonnen principle pg 12). Meaning a significant improvement in my strength. Therefore creating even greater swing speed therefore increasing the distance the ball carries, improving my performance.
Session 8:
Hardest session of the programme, slightly increasing the workload from session 7. This meant progression and overload were increased. Was working to about 95 % of my 1 RM (Karvonnen principle pg 12). Also increased the frequency of the exercises, to help increase overload. Increased workload meant strength further improved bringing more positive impacts to my golf.
Overall, I feel that my workload intensities were correct in each session. Allowing progression and overload to be achieved in the next session. This meant my strength was improved, meaning longer golf shots allowing me to focus on other aspects of the swing to improve the direction of the ball – increasing the standard of my play.