Test results:
Before starting my training program we took out some tests the tests were: multi-stage fitness test (Bleep Test) for cardio-vascular endurance, overhead medicine throw for arm- upper body strength and standing long jump for leg strength. We carried these tests out because we want to see if we made any improvements in the six weeks training program or not. This means that we have to do these three tests again after 6 weeks. My aim would be to improve much as I can during the six weeks training program and get higher levels in all the three activities we did and will do again.
S.P.O.R.T and F.I.T.T
The six weeks program which I will do will de designed using the principles of S.P.O.R.T and F.I.T.T
Specificity: This principle will help me specify the equipments that will help me improve on my specific areas. The machines I will use during the six weeks program are:
* Upright bike
* Recumbent bike
* Treadmill
* Stepper
* Chest press
* Bicep curls
* Tricep curls
* Shoulder press
These instruments will help me increase my cardio-vascular endurance and strength.
Progression: This principle is very close to over load. The principle progression means increasing something for example, when I am in the gym riding the bike on L5 and then I would gradually increase the level (speed) and while I am using the weights I will again increase the amount of weight.
Overload, F.I.T.T: Another name for this principle is progression. This principle means that I have to make things a little harder for myself for example, if I am picking up 20kilograms and by following the principle I will increase it to 25kilograms because I want to make things harder for myself. Another example for this principle is: If I am running on the treadmill on speed 8 and too make it harder for myself I will increase the speed to 10.
Frequency: Frequency for this training program means how often I do the activities or how often I attend the gym, the answer is that I attend the gym three times in two weeks and to improve more in my specific areas I could do some of the activities at home or I could attend the gym in my own time.
Intensity: This principle is very important when you’re doing fitness training because this takes people of training because they don’t have the intensity to do the training. I will use this principle by making training a bit harder for my self for example, I am picking up 25kilograms for my shoulder press and in my next session I will increase the weight to 30kilograms or if I am doing bicep curls with 6kilograms and then I will increase it to 8kilograms, this is called intensity.
Time: The amount of time my each lesson will last is one hour.
Type: The kinds of training which will help me achieve the individual goals are continuous training and interval training. These two are the best training because they are the best for aerobic training. Fartlek is not for aerobic training because when you are doing aerobic training your heart rate must be in between 120 and 170. If your heart rate is lower then 120 then you are wasting your time and if it is above 170 you are doing anaerobic training. Fartlek training is for anaerobic training because when you do Fartlek training your heart rate goes over 170.
Safety
When you enter the gym you must follow all the gym rules which are:
* Don’t run around.
* Use the equipments properly.
* Don’t touch the machine while someone else is using it.
* Don’t chew in the gym.
* Don’t fight in the gym.
* Warm up before training and do a cool down after training.
* Stop training when you feel sudden pain.
* While using weights you should always start with the weight, which you are most comfortable with.
* Use the correct techniques while working on any kind of machine.
* Don’t use the instruments, which you don’t know how to use.
There are some safety rules, which are for specific machines; the rules are for the following machines:
For chest press and shoulder press the safety rules are:
· Keep your head and neck straight.
· Your back must be touching the seat.
These rules are to prevent back injuries.
Evaluation:
First training session on Tuesday 14th September 2004:
Today is my first training session and i am going to develop my cardio-vascular endurance using the method of interval training. Before I started my training program I did a warm up to prevent injury. Interval training means resting in between exercises or change in machines. The machines I used today to develop my cardio-vascular endurance were:
· Upright bike
· Recumbent bike
I used each of the two bikes for 12min with 1 minutes brake after I have used the first bike for example, I used the upright bike for 12 minutes and then took a brake for 1 minute and then started again with the recumbent bike. After my first training session I felt good and felt some pain in my thighs. After the training session I did a cool down this was once again to prevent injury.
Second training session on Wednesday 15th September 2004:
Today is my second training session and I am going to develop my upper body strength, by once again using the method of interval training and warming up before I started my training program. The instruments I used today were:
· Bicep Curls
· Tricep Curls
· Chest Press
· Shoulder Press
At the start of my session I didn’t know the technique about how to do the bicep curls, tricep curls, chest press and shoulder so I asked my teacher and my teacher taught me the technique about how to use the following machines.
Bicep curls:
There are two ways to do bicep curls:
1. Just hold the weight up and down and while you’re taking the weight up and it must touch your shoulder.
2. Sit side ways on the bench and pick the weight up and while the weight is in your hand your elbow must be touching your thighs and while the weight is moving up and down your elbow must not move and you should also turn your wrist, while all this is happening the weight must touch your shoulder.
Tricep Curls:
The technique my teacher taught me for tricep curls is that one of your feet (right or left) must be in front of the other and your elbow has to be near your hip height and must not move while you’re pulling the weight and taking it back to its position.
Chest Press:
The technique my teacher taught me for chest press is that your back should be straight and touching the seat and your head and neck should be still while you’re pushing the weight forward.
Shoulder press:
The technique my teacher taught me for shoulder press is that your back should touch the seat and keep your head still and breathe in and out after each shoulder press.
After finishing today program I did a cool down to prevent injury and I didn’t fell any kind of pain during the session but after an hour or two I felt pain in my muscles.
