Warm up
A warm up is a light exercise to get you ready for the main activity.
- Light jogging-perform a light jog around the sports hall for a period of 2 minutes. This warms up the muscles to make them more flexible and lowers the risk of injury.
- Stretching-this increases the range of movement at the joints, it helps to prevent muscles or ligaments getting strained in any way. Each stretch must be held for 6 seconds then 10 seconds with out bouncing.
Cool-down
- Lightly jog around the sports hall for 2 minutes, this helps to keep your circulation going so more oxygen reaches your muscles and it gets rid of lactic acid, which is built up during the activity to go faster.
- Complete the same exercises that were performed in the warm up. This will loosen your muscles and there is will be less chance that you will get stiffness, after exercise muscles often get tight and painful.
Appropriateness of chosen exercise
Exercises
I have chosen 8 different exercises in order to develop the different aspects of fitness needed when playing football.
Passing against a wall in-between cones (sports specific) – This exercise will develop my passing skills and my accuracy of my passing. It will work on the calf muscles (gastronemous) mainly as you’re always on your toes ready to receive the ball. This will also improve my eye co-ordination.
Dribbling the ball through cones (sports specific) – this will help improve my ball control and my speed/agility as ill be making sudden and quick movements. The muscles that this activity will have most impact on are my calf muscles, quadriceps, hamstring; my muscular endurance in my legs will be improved. Due to this my aerobic fitness will be developed.
Kick ups (sports specific)- This will work on my muscular endurance in the quads, hamstrings, calf muscles as I’m always putting pressure on one leg at different times. My ball control will improve to as well as my eye co-ordination. My cardio-respiratory fitness will improve too.
Shuttle runs: These will develop the muscular endurance in my legs, as well as my stamina. My speed and agility will also be developed, as I will be changing the speed at which I am running, alternating between sprint and jog. My cardio-respiratory fitness will also be improved. (2 laps jogging, 2 laps sprinting, 1 lap jogging, 2 laps sprinting, 1 laps jogging, 3 laps sprinting, 1 lap jogging) to make it harder I can increase the amount of sprinting laps and laps all together.
Triceps dips – This will improve my muscular endurance in my arms. My triceps and deltoids will be working in this exercise, this will improve my strength on the ball in football.
Press ups – Press ups work on my muscular endurance in the biceps, triceps, and deltoid muscles. This will improve my strength in football and develop my fore arms and my muscular appearance.
Step ups – Step ups work on the muscular endurance in the quads, hamstrings, and calf muscles, as well as my cardio-respiratory fitness.
Squats – These will work upon the muscular endurance in all three muscles required in my legs, as well as on my anaerobic fitness due to the exercises being quick. I will make these harder as the sessions go along, by adding a star jump in between each of the squats. This will mean that the muscle endurance in my arms will also be used. As well as my cardio-respiratory fitness.
Equipment needed:
- Mat
- Bench
- 8 cones
- Stop watch
- Measuring tape
- Paper to record results/pen
- Football
My circuit
When planning my circuit/order of exercises
- Gaps between arm and leg exercises if possible
- All equipment is set out properly
- The rite equipment is put out
- Everything has a nice continuous flow to it.
Appropriate application
My fitness program: I have decided on the most appropriate order for my fitness training regime that won’t exercise the same muscle groups next to each other as much as possible. However, this was not possible in a couple of cases as more of my exercises are for muscle endurance in my legs, than with any other type of exercise.
It is important that you design the training program for the correct age category as younger people are not yet fully developed and could injure bones, joints, muscles, ligaments and tendons.
I will have 6 sessions in order to carry out my fitness-training program regime, each of which will be an hour long. Before the training starts you must start with a warm up, a warm up is a light exercise to get you ready for the main activity.
Light jogging-perform a light jog around the sports hall for a period of 2 minutes. This warms up the muscles to make them more flexible and lowers the risk of injury.
- Stretching-this increases the range of movement at the joints, it helps to prevent muscles or ligaments getting strained in any way. Each stretch must be held for 6 seconds then 10 seconds with out bouncing.
- There should also be a cool down at the end of the session. Lightly jog around the sports hall for 2 minutes, this helps to keep your circulation going so more oxygen reaches your muscles and it gets rid of lactic acid, which is built up during the activity to go faster.
- Complete the same exercises that were performed in the warm up. This will loosen your muscles and there is will be less chance that you will get stiffness, after exercise muscles often get tight and painful.
- The cool down is important as it means that the lactic acid that has built up in the muscles will be released. If it is not done, then the lactic acid will stay there and cause you pain as all your muscles and joints will become sore and tight. In the warm up and cool down I will have to exercise all the muscles that I will be using in my training circuit so I will not injure myself at anytime.
In these sessions I will need to increase the intensity as sessions go on. It is important to start at the rite intensity designed for you. If the intensity is to demanding your muscles may get strained. If the intensity feels to easy then you must change it to challenge your self but not to demanding so it is unmanageable. You can overload in a circuit by increasing the number of reps, performing the same amount of reps but in a quicker time, or by completing the circuit more times. I will also have to make sure my exercises are in good order so I do not injure my muscles by doing 2 muscle endurance exercises for your legs its better if you spread them out legs, arms so on, this all comes down to safety. This is important as if they are the muscles may become too tired, or strain easily. You may find this could happen in your circuit if the exercises are too intense or it was designed for an older age group. Three of my exercises are principles of specificity as they are specified to the sport football and they exercise a specific part of your body. I’ll make each exercise harder in some way as the sessions go on to demand more from my self and gain more from my circuit. The principle of overload is to work your body harder than usual and ill be doing that on each and everyone of my exercises. Even thou I want to push my self harder if I do to much there is a chance that I may injure my self so the principle of progression is to gradually build up my exercise so it gives my body chance to adapt to it. The fitter ill get the harder it will be to gain.
session