Circuit Training Personal Programme
Resistance training log book
Name - Mary Regis
Gender - Female
Age - 14 years old
Weight - 7 stone 11 pounds
Height - 5 foot 5 inches
Current exercise levels - Dancing (Jazz, Ballet, Character and pointe) three times a week, outside of school, and netball once a week, after school.
I intend to improve my overall components of fitness. This includes: cardiovascular endurance, muscular endurance, flexibility, balance, coordination, speed, power and agility. My current exercise levels are dance and netball. I think that improving my overall fitness would be greatly beneficial to both sports.
For both netball and dance I need to have the ability to: sustain exercise for an extended period of time (cardiovascular endurance), use a muscle or group of muscles and keep them working over a long period of time without tiring (muscular endurance), plus the ability to use two or more body parts at the same time (co-ordination).
In dance I need the range of movement at a joint to be good (flexibility) and the ability to keep my body stable whether still or moving (balance).
Unlike dance, in netball I need the rate at which I can complete a task or travel over a distance to be good (speed), the ability to produce a large force in a short amount of time – a combination of speed and strength (power) and the ability to change direction quickly and under control (agility).
As all the components of fitness are important to both my sports, I felt it would be a good idea to try and improve them. I feel all of these are important fitness components for the success in my main sports, so therefore I am going to design a circuit that will enhance these fitness components.
I am including a warm up because it helps to...
- increase the speed of contraction and relaxation of warmed muscles
- reduce muscle stiffness
- increase movement because of lowered viscous resistance within warmed muscles
- oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
- facilitate the nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
- increase the blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
- get the heart rate get to a workable rate for beginning exercise
- mentally focus your mind
This is a preview of the whole essay
My warm up will include:-
- 5 to 10 minutes jogging - to increase body temperature
- 10 to 15 minutes of dynamic stretching exercises (e.g. Joint Rotations, Neck Mobility, Shoulder Circles, Arm Swings, Side Bends, Hip circles and twists, Half Squat, Leg Swings, Lunges, Ankle Bounce...) - reduce muscle stiffness
- 10 to 15 minutes of drills: Lower Leg drills (e.g. Double foot hops, Astride jumps, Compass jumps, Rat-a-tats...), Leg drills (e.g. walking on toes, walking on heels,bum kicks with high knee, skip with high knees, jog with high knees, skips for height, side strides...)
- 4 to 8 easy run outs over 30 to 60 meters
- 5 to 10 minutes of static stretching exercises (e.g. chest stretch, biceps stretch, upper back stretch, shoulder stretch, shoulder and triceps stretch, side bends, abdominal and lower back muscles, hamstring stretch, calf stretch, hip and thigh stretch, adductor stretch, groin stretch, front of trunk stretch, iliotibial band stretch, quadriceps stretch...)
I will include a cool down because it aids the dissipation of waste products – including lactic acid. A cool down also reduces the chance of dizziness or fainting caused by the pooling of venous blood at the extremities. It reduces the level of adrenaline in the blood and allows the heart rate to return to its resting rate.
My cool down will include:
- 5 to 10 minutes jogging/walking – to decrease my body temperature and to remove waste products from my working muscles
- 5 to 10 minutes of static stretching exercises (e.g. chest Stretch, biceps stretch, upper back stretch, shoulder stretch, shoulder and triceps stretch, side bends, abdominal and lower back muscles, hamstring stretch, calf stretch, hip and thigh stretch, adductor stretch, groin stretch, front of trunk stretch, iliotibial band stretch, quadriceps stretch...)
I included static stretches because they are very appropriate to a cool down, as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. I hold these stretches for approximately 10 seconds each.
Other areas where I will prepare is safety within the circuit – checking the equipment I use is fit for purpose and the surface is not wet.
The circuit will be time based for activity followed by a timed rest.
Week 6 - The direction of the circuit was changed from clockwise to anti-clockwise. This was so that the less impact stations were both at the beginning and end.
Ten week programme.
From the results you can see that I have improved in all of the test. I am very happy with this. At the end of my training programme I found I had better stamina, flexibility and better agility. This has been a great result and has really helped me in both my sports, especially dance.
Doing circuit training has also lowered my blood pressure. I am very pleased with 119/75 because it's very close to the 'normal blood pressure'. This is where a person is said to be healthy and at least risk of getting heart disease. Currently normal blood pressure is thought to be below 120/80mmHg.
I would definitely continue with circuit training.
I think that my circuit has been effective because my weight and heart rate have both decreased. My initial aim was to improve all of my components of fitness as I consider all of these to be key to both of all of my sports . At the beginning of my 10 week training programme I tested my stamina (with the cooper run), cardiovascular endurance (with the Multi-stage fitness test), flexibility (with the sit and reach test) and my strength (with the grip dynamometer). I did not overexert myself in the first week of my programme as I understood that I would need to use the principle of 'progression' to gradually work my way into training. During this time I continued with my usual commitments. The activities I chose were specific to trying to improve the overall components of fitness. Over the 10 week period I challenged myself by making simple adjustments to make my circuit to make it more complex. I gradually increased the amount of time on an activity and decreased the time off the activities. I also changed one of the activities, so I used and worked more muscles. I also increased the distance between each activity. After about 3 weeks, with session per week, I saw that my body had progressed and I was able to keep going for a longer period of time. After this, I increased the intensity of the sessions by adding more circuits with less rest time between each circuit. This relates to the FITT principles.
I am very happy with the training programme I have produced as it has proven to work with my testing. I did have to adapt my circuit by drinking more water and using an I-pod to motivate me.
If I had to redo these 10 weeks than I would properly change a couple of things within my circuit. For example, I would use different exercises with every other set as this would use different muscles and keep me more motivated.