My Fitness Training Programme.

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James Stewart 10SM

Physical Education G.C.S.E. Coursework

My Fitness Training Programme

Plan

S-P-O-R-T.

Specificity

Every exercise has a specific effect on your body. For example a biceps curl with a heavy weight will strengthen your arm muscles. One with a lightweight will improve their endurance, but neither will affect your leg muscles at all.

This means that you must first decide what you want to improve, and then chose the right exercises. To improve in a sport you must exercise the right muscles and joints that you use in sport, and at the speed you use them. A training programme must be designed to suit the person doing it.

Progression

In order to avoid muscle tears and other injuries, you should build up an exercise gradually or progressively. This gives your body time to adapt to the increased demand on your muscles. The fitter you get, the harder it is to gain improvement, as you are getting closer to your full potential. Your fitness will stay at a constant level if you keep exercising at that level.

Overload

To improve fitness of a certain area of your body you need to overload it, this means that it will have to work harder than usual. Over time, your body will adapt to this increased demand by getting fitter.

Your body can be overloaded in 3 different ways:

  • By increasing the frequency of the exercise, in other words how often you do it.
  • By increasing the intensity of the exercise, in other words how hard you work. For example running faster.
  • By increasing the time that you spend doing the exercise. This could also be linked to frequency

Repetition

In order to increase your fitness it is necessary to repeat all exercises, so that your body can then adapt to that level of fitness. You will then be able to push your body harder to the next level and then you will have to again repeat it so your body can then adapt again.

Training

Before designing my fitness-training programme I will need to consider the principles of training. These will allow me to design the circuit so that it acts upon the areas that I want to improve, and at a safe rate that will make sure that as many injuries are prevented as possible.

My Programme

If I want to maximize my fitness throughout the next six weeks it will have to be carefully planned so it will be my personal programme, that is suited to the needs of my body. My programme is not based on a single sport but however it will come in handy with my Golf and my paper round. It is important to design a fitness-training programme for the correct age group as younger people are not yet fully developed and could injure bones, joints, muscles, ligaments and tendons.

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  • Age 15 years old
  • My current level of Health. I have had no major injury or recovering for illness for the past year.
  • My current level of Fitness. I have an average level of general fitness.

I am generally fit to cope with the following demands of everyday life:

  • I am a paperboy. My round consists of carrying 40-50 papers at a time whilst on my round. I deliver to over 300 houses.
  • I get a lift to school
  • In each week I do 1hr 40 mins worth of P.E. and Games
  • I ...

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