Agility – ‘is the combination of speed and coordination. It allows you to efficiently change direction and body position at speed’- Advanced Physical Education & Sport For A-Level Honeybourne, Hill and Moors. An example of this in volleyball is when you play a shot over the net you must turn quickly and get back into your defensive position.
Below I have inserted normative tables below for each of the fitness tests above. The reason for this is these normative tables are for 16 – 19 year olds all over the UK and will let me compare myself to these. All tables below are taken from ‘www.brianmac.demon.co.uk’
The Illinois Course
The Hexagonal Obstacle Test
Periodisation Template
Periodisation
‘Periodisation is the concept of dividing the training programme into periods or block. It is therefore a way of organising an individual’s exercise and training. Each block or period is designed to prepare a specific component of performance.’ - Advanced Physical Education & Sport For A-Level Honeybourne, Hill and Moors. Periods consist of Micro cycles, Meso cycles and Macro cycles.
- The macro cycles refers to the number of weeks in the period or block identified by the athlete, which is commonly 6 or 12 months.
- The meso cycle is a set number of weeks allocated to achieve a short-term goal, commonly 6 – 8 weeks.
- The micro cycle is usually the training regime for one week, and is repeated for the length of the meso cycle.
I feel that for my personal exercise programme that Periodisation is relevant. The reason for this is because the Periodisation allows me to fit my exercise programme into the meso cycle. I can also use micro cycles for the week-to-week training and this will benefit my objective to increase my leg power and agility.
My PEP fits into the last half of the meso cycle, for the months October and November. This will allow me to build up to the competition in December.
I have produced a template to show the phases of Periodisation and this can be found on the next page.
The only other commitment I have is rugby. I play this every Monday, Wednesday and Saturday. My training programme will then focus on Tuesdays and Thursdays in the school gym and on a Sunday in David Lloyd leisure centre.
Principles Of Training
Specificity – any training must be suitable, or specific, to the physical activity or sport you are training for. An example of this for volleyball would be working on your aerobic breathing system rather than your anaerobic system as you will use the aerobic system in the game and there is no point training to build your anaerobic system when it will not even be used. So in order to follow this principle I have made sure that all the exercises in my program are specific to my sport.
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Overload – this is making the body work harder in order to improve its performance. In order to improve your training capacity you must increase your workload and your body will respond by adapting to the increase. An example of this in volleyball would be using a heavier ball in order to practice your setting. The ball being heavier makes you put in more effort in order to get it to the height you need. If the volleyball is heavier than normal the body will adapt in order to be able to cope with the new demand of the weight of the ball.
The F.I.T.T. Principle
According to www.sport-fitness-advisor.com/fitt-principle.html the FITT principle is ‘Think of The FITT principle as a set of rules that must be adhered to if you're going to benefit from any form of fitness training program.’
So what does FITT mean?
F – Frequency – this is how often the program or exercise will be carried out. I will carry out my program 3 times per week. On a Monday night, Wednesday night and a Friday morning. The reason for this is that I have a rugby match each Saturday morning and volleyball skills training is on a Tuesday and Thursday afternoon.
I – Intensity – ‘It defines the amount of effort that should be invested in a training program or any one session’ says www.sport-fitness-advisor.com/fitt-principle.html. There are a number of ways I can determine my intensity including:
- Borg’s Scale
- Heart Rate Monitor
- Times
I will discuss all these later and will decide which one I will use later also.
T – Time – according to http://www.workoutsforyou.com/article_fitt.htm time is ‘simply how long each individual session should last. This will vary based on the intensity and type.’ With my PEP the time will vary between sessions as weights sessions may take longer or agility sessions may take longer due to just setting up the grids and equipment. Overall each session will vary in time depending on availability of equipment to. For example if someone was using the bench press I would have to wait for them to finish and this would affect my time.
T – Type – ‘The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve your outcomes’ according to www.sport-fitness-advisor.com/fitt-principle.html. There are two types of exercise. They are:
Cardio Respiratory Training
Using the FITT principle the best type of exercise to improve the cardiovascular system should be continuous training and making use of large muscle groups. Examples include running, cycling, circuit training, Fartlek training, interval training etc.
Resistance Training
The best form of exercise to stress the neuromuscular system is weight training. But to take things a step further, heavier weights and lower repetitions are recommended for increasing muscle mass and size. Lower weights and higher repetitions are recommended to improve muscle tone and endurance without as much associated size.
I will be using resistance training for my weight training and also some cardio respiratory training for my agility training.
The SMART PRINCIPLE
The SMART principle is a simple, yet often-misused motivational technique which can provide some structure for your training and competition programme. Goals give a focus, and the key to effective goal-setting is the S.M.A.R.T principle.
S – Specific – Specifity is important as it will set you your result to achieve. For example instead of sayin I want to be able to lift a 70kg squat some day a specific goal would be for example I intend to be able to do a 70kg squat in the next 4 weeks. For my PEP I have been specific in the different weights and times I hope to achiveve in my training sessions in order to reach my goal of better leg power and agility.
M – Measurable – This is how you can measure your goal. For example simply saying you want to lift a 70kg squat for your max rep is insufficient. So you must record your results and keep them for future reference. This is why I have built in a fitness testing day into my program so that I can see my improvements and monitor them to meet my goal. You can see above that I will be measuring through fitness tests on the following days:
- 1 week before starting the PEP
- 3 weeks after starting the PEP
- 6 weeks after starting the PEP
- 9 weeks after starting the PEP
- 1 week after finishing the PEP
This will allow me to see throughout my PEP how well I am doing in achieving my goal and if there are any improvements or declines in certain tests and areas.
A – Adjustable - If, for instance, you become injured during a competitive season, you should be able to lower your goals accordingly. On the other hand, you may make such rapid progress that you can raise them. Ultimately this means that they must conform to the first two criteria: being specific and measurable. With my goals of improving my leg power and agility it allows me to be adjustable as weights can be increased or decreased and times for completing agility courses can be increased or decreased incase of injury or rapid progress.
R – Realistic – An example of an unrealistic goal would be I want to be able to squat 200kg by the end of week 2 when on week 1 your squat max rep may only be 50kg. You must also recognise that your room for improvement shrinks as you get near your full potential, the well-known Law of Diminishing Returns. Also goals should be difficult enough so that you're not struck down by acute boredom because you've achieved them too easily. I think with the Adjustable principle above my PEP will not suffer from unrealism as if a goal is too easy or hard it can always be adjusted.
T – Time - If you don't give yourself a specific time frame in which the goal must be achieved, then the urgency for attainment is reduced. I have given myself goals in which I have 9 weeks to improve my Leg Power and agility. If however I am to pick up and injury these will have to put back. For example if I am to say I want to be able to Squat 80kg by the end of the 9 weeks this is setting myself a time period rather than just sayin I want to be able to squat 80kg and not giving yourself a time in which to complete that goal.
How Often Will I Perform My PEP Per Week?
I have established my training program so that it will be preformed on three days, Monday, Wednesday and a Friday. My program is flexible and if for example I have a rugby match on a Wednesday I can go to David Lloyd Leisure Centre the next day and use the facilities there to complete my program.
As I have other activities such as rugby which may affect my program I feel that three times a week is sufficient to meet the reqired improvements in Leg Power and Agililty. In order for my improvement to maximal I will be putting all my effort into each exercise in order to get the most out of it. By this what I mean is if the program says 3sets of 10 reps of 50kg Squats I will do all thirty reps and sets as this is the only way I will be able to get maximal improvements in the areas of fitness I have chosen.
How Will I Determine Intensity?
There are a number of different ways in which I could determine the intensity of my PEP. I have listed them below and will discuss each one and then make my decision on how I will determine my PEP’s intensity.
Borg’s Scale
The Borg Perceived Exertion Scale gives you an idea of how hard your exercise feels. It is a list of values from 6 to 20 with comments beside them. You pick which comment best describes how you felt after performing the exercise. The picture shown below is the BORG Scale:
Scientists recommend that 12 – 14 on the scale means you are getting benefit from the exercise I will aim to work at 15 – 17 as this will allow me to get the best from each exercise.
Heart Rate Monitor
Using a heart rate monitor can help you make sure your exercise intensity is at a level in which you are working in your aerobic or anaerobic capacity depending on what system you want to work with during the exercise. I have listed some of the advantages of a heart rate monitor below:
- HRMs measure your heart rate in beats per minute so you can track your aerobic exercise level and keep it in a safe zone.
- HRMs are a perfect tool to maximize the benefits of your training program.
- HRMs enable you to accurately evaluate your performance so you can make the necessary adjustments to reach your goals.
- HRM allow immediate feedback, which gives you motivation and keeps you working at your optimum level.
I have included a chart below, which will allow me to see which zone I am working in with the HRM:
The picture below shows the heart rate monitor I would be using:
Times
Timings will come into affect with my agility exercises. I will be able to determine the intensity of the exercise by using normative tables for timings for the exercises and these will allow me to see if I am working intensely or not. The normative tables can be seen above.
I have decided to determine my exercise intensity by two methods. Using Borg’s Scale for weights exercises and Times for agility exercises. I feel that both these will allow me to see how intensely I am working and whether or not I need to increase the difficulty of the exercise to increase the intensity I am working at, as the exercise may be too easy for me to start of with.
Methods Of Training
Interval Training
‘In interval training, the exercise period is punctuated by a period of rest. Interval training is based on the idea that the variables of training are manipulated to provide stimulus for a range of body systems and energy systems to be stressed.’ Says Advanced PE for Edexcel. I am going to use interval training for my program as I feel it will allow me to get the best out of my program. For example I will have a minutes rest between each set of weights and also a 3mintue rest between each agility exercise. This will allow my body to rest and then put maximum effort into each exercise in order to get the best out of it and achieve my goals.
Plyometrics
This is for sports with the requirements of power, which is made up of strength and power and is used to enhance these components effectively. For Plyometrics to be effective the exercises have to be specific to the sports requirements.
I will not be using Plyometrics as I feel it is too advanced for my use and I will not make as much improvement with this training method as I would with Interval Training.
Continuous Training
Advanced PE for Edexcel says that continuous training is ‘any form of training in which the individual exercises at a constant intensity without breaks and in excess of 15 minute can be described as continuous training.’
I feel that this training method will not benefit me in achieving my goals, as I will not be able to put maximum effort into my exercises for a long period of time in excess of 15 minutes.
Varying of the method of training.
I do not feel I will have to vary the method of training as with interval training the breaks in between each exercise allow me to recuperate and this allows me to put my maximum effort and achieve the full benefit of each exercise.
Facilities / Equipment
The facilities and equipment I have availability to are listed below:
- Volleyball Court
- Volleyball net
- Volleyballs
- Weights Room (School)
- Weights Room (David Lloyd)
- Cones
- Copy of Borg Scale
- Standing Broad Jump Matt
- Stopwatches
- Ladders (both David Lloyd and School)
- Miniature Hurdles (Both David Lloyd and School)
I will require supervision for my weights exercise in the form of a spotter. The reason for this is should anything go wrong the spotter is there to help with the weight. I will also need supervision for exercises that I need timed. The supervisor will time me on the stopwatch provided.
I will get verification of performing the tasks for my PEP from my PE teachers who will be watching me to see if I am performing the exercises planned. I will also get verification from the personal trainers at David Lloyd leisure centre and will get them to sign a form saying that I have completed the exercises and that they have seen me do them. I have produced a letter on the next page, which the gym instructor will sign to say I have successfully completed my program each time.
I will not have to worry about the availability of devices to determine intensity, as I am using the Borg Scale and times and will record these after the exercise is complete.
To whom it may concern,
I _______________________ am one of the David Lloyd Leisure Centre gym instruction staff.
I have seen Garth Niblock complete his PEP session today and sign below as proof that he preformed it in the gym.
Signature: ____________________________
Printed Name: _________________________
Fitness Testing
TABLE FOR INTENSITY DURING SESSIONS
LINE GRAPH SHOING INTENSITY DURING SESSIONS
Training Diary
Week 1 11/10/2005 – 16/10/2005
Tuesday was the first day of my PEP and I felt that it was difficult. The weights were difficult but I feel that my technique was good and so this helped me although my muscles felt sore afterwards. Thursday was my first agility session of the PEP and I also thought it was quite difficult but the reason for this was because of a rugby match the day before and I was still tired from it. Weights were Sunday’s session but I wasn’t felling well so it felt very hard and my motivation was poor. David Lloyd gym was very busy so it took me longer than I expected to complete my session. My muscles were sore after the session and I was very tired. I feel this was due to feeling unwell.
Week 2 18/10/2005 – 23/10/2005
Tuesday session was done at David Lloyd’s gym and this was after a volleyball match. I felt determined and more motivated towards the exercises as I could see how my agility needed to improve from the way I played in the match. Then Thursday’s weights session felt hard but a little easier than normal. I think this is due to my body getting use to the demand of the PEP and I can feel the exercises are of benefit to me. My motivation was good for each exercise and boredom level is nil. Sunday was an agility session again and I felt it was difficult but my motivation to improve was very high and so my boredom levels will low.
Week 3 25/10/2005 – 30/10/2005
Tuesday was the second fitness testing session but the first since I had started my personal exercise problem. I completed all the tests with relative ease and recorded my results. I noticed that although my results were not a vast improvement on before I started the PEP I could still see a little improvement but I hope this will increase for the next session of fitness testing in three weeks. Thursday was a weights session, which I preformed at David Lloyd gym but I feel my motivation was poor towards the session and this is why I found it difficult. Sunday then was another agility session performed at David Lloyd in the dance studio. My motivation was very high and boredom levels were nil. I think this was due to the fact that I was well rested from the previous session.
Week 4 1/11/2005 – 6/11/2005
Evaluation
As you can see from my weekly training diary I have evaluated each session. I felt this let me see how motivation, boredom levels and other sports all had an effect on the difficulty of each training session.
I produced a graph which can be seen above showing my results based on the number which I picked from the Borg Scale to determine the difficulty of the session. I feel the graph is a good indication of the intensity of my program as it shows the varied levels of intensity but we can see that the difficulty ranged throughout the Personal Exercise Program. The graph shows that in the first few sessions I am finding the exercise difficult and I feel that this is because my body is adapting to the demand of the program. However the difficulty also depended on my motivation levels, boredom levels and also my health.
Halfway Point Evaluation
Week 6 was my halfway point. I from my fitness testing I can see that the program is improving the major component of fitness Leg Power and the minor component of fitness agility. I can also see the benefit and improvement myself in volleyball matches in which the exercises in the PEP are improving my game.
With my body now adjusting to the needs and demands of the PEP I can feel the difficulty decreasing and this is shown in the graph. However difficulty varied a lot depending on my health and also any other commitments such as rugby training and matches and we can see from my weekly session evaluation that this was a big factor in the difficulty of the session.
Original Aim of My PEP
My PEP original aim was based on improving a major and minor component of fitness, leg power and agility. I feel that my Personal Exercise Program was of benefit to me and I could see improvement in those areas. However from the fitness testing tables we can see that 1 week after stopping the Personal Exercise Program the improvement starts to decrease and also slip so in order for the improvement to be maintained or bettered I must continue with the program other wise my hard work during each session would not be worth its while.
How have I affected ‘Fit For Purpose’?
‘Fit for purpose’
