-Muscular endurance deteriorates when muscles are not used
-Skill levels stay high, while performances can lower.
- Repetitions: These are the number of times a training activity is repeated. High repetitions=improving muscular endurance. Low repetitions=improvements of static strength.
- Sets: The number of times a training activity is taken during a training session.
I carried out three fitness tests before I started my circuit and then repeated them at the end of the nine weeks, so that I could tell if I had improved by the time I had completed the training.
- THE BEEP TEST: This was to test my endurance. A straight course was marked out by cones, that was 20 metres long. A tape played a series of ‘beeps’ at regular intervals. These beeps increased with each level, every minute and the time between the beeps decreased. The point of the test was to run the 20m distance before the beep sounded, if you didn’t make it you had to leave the test and that level was marked down. The longer you could run for, the higher your endurance.
- THE GRIP TEST: I had to use a dynamometer to measure my strength. It was a small contraption that I had to hold down by my side, squeeze as hard as I could with one hand.
- THE STANDING BROAD JUMP: This measured the power in my legs. I had to stand with my feet together behind a line, bend my legs, jump forward and land two footed. I measured how far I jumped from the start line to the back of my feet with a tape measure.
I recorded all my results so that I could see if I had improved after my circuit training.
Beep Test – Before = Level 7 After = Level 7.8
Grip Test – Before = 31 After = 38
Jump - Before = 1.49m After = 1.50m
My Circuit:
- Medicine Ball
- Shuttle Run With Hockey Stick And Ball
- Press Ups
- Sit Ups
- Skipping Ropes
- 20 meter Sprint
- Bench press
- Shooting At A Goal
A diagram of my circuit is on the next page.
For safety and fitness reasons I made sure that my exercises were spread out and varied through my circuit. This meant that those exercises that were directed at the same muscle groups were not undertaken at the same time. These exercises had to spread out like this otherwise the muscle groups would not have time to recover after each one.
All exercises had to be completed to their optimum limits or they would have no affect on my fitness. I also had to allow myself time to rest and recover after the circuit so that I my muscles didn’t get fatigued.
Another important aspect of safety was a correct warm up and cool down.
A warm up is light exercise to allow your body and muscles time to warm up and to get your heart rate going before an exercise.
- Start your warm up with a light, slow run or jog. Then try different types of running, sprints, knees up, side step etc. This will get you blood flowing faster and warm up your joints.
- Stretching is an important part of a warm up, it warms and stretches your muscles so that they will not pull or snap during the physical activity. For hockey you must stretch your quads, hamstring, calves, abs, gluts, triceps and biceps. Hold each stretch for at least ten seconds. DO NOT BOUNCE.
- Finally do some exercises related to the activity you are taking part in. For example Indian dribbling, shooting, passing. This will prepare you for a game.
A cool down is just helping you to relax and recover after intense exercise. It will also prevent your muscles getting cold straight away.
- Just do some light jogging this will relax all your muscles
- Then some simple stretches. DO NOT BOUNCE.
Whilst completing my circuit I recorded all my results to monitor my progress throughout the duration of seven weeks. I did 30 seconds of activity and 30 seconds of rest. I did the circuit twice in one week. I definitely began to feel the improvement and started to find each section of the circuit becoming easier.
KEY
Injured = I
My evaluation is that a circuit dedicated to a certain sport will improve your performance in that activity. This shows in my results, as you can see as I did the circuit I seemed to get fitter and started scoring more goals in the practice shots. I also improved my endurance, arm strength and leg power, shown in my before and after tests.
I enjoyed taking part in this circuit and it was very interesting to see how I personally improved during the seven weeks. I think the circuit was laid out quite well and spent just enough time on each activity.
From the original circuit I changed the shuttle runs to shuttle runs with a stick and ball and I changed basket ball shots into hockey shots.
At the end of the programme I felt altogether fitter and I was proud of my improvements and I will try to keep my level of fitness up.
