The order of my exercises will be arm, leg and stomach muscle because I think that this is the appropriate order because through this order my muscles will be able to take equal rest one by one while other will work. So in this way this order will prvent tiredness, injuries and cramp in my muscles. I will use correct techniques e.g. during use of medicine ball, I will keep the ball in front which will save me hurting on my head if it falls or arching my back.
For warm up to prepare for exercise I will do jogging and stretching to make myself mentally and physically prepared. It will also develop my sport techniques. This will happen by increasing my heart rate, the amount of breaths and increasing the amount of blood flow to my muscles.
After doing exercise I will do jogging and stretching again to warm down myself. I will do this to make sure that my blood doesn’t pool in my skeletal system and to remove lactic acid. If I don’t warm down my muscles could be stiff.
For doing any exercise our clothes must be appropriate. They shouldn’t be so tight because our body must be able to breathe and cool down. Tight clothes make difficult for our body to respire.
Our clothes shouldn’t be very loose because they could cause the player to stuck with something e.g. equipment. With the loose clothes cannot use his/her full ability of flexibility.
The shoe laces on our trainers must be tight otherwise the player may trip over if they are loose. The shoes must not be slippery otherwise player might slip.
Appropriateness of chosen exercise
Specificity means just work on the areas we need. (Fountain and Goodwin, 2002. Pg 81). In my training session three exercises which are specific to my targets and my sport ‘rounders’ are press ups, squat Thrusts and shuttles.
Press ups are very useful for my arm muscles. I need strong arm muscles so by doing this I will be able to hit the ball harder. During fielding I will be able to throw the ball further. Press ups are very similar action to the action when we hit the ball harder in the rounders.
Squat thrusts are very useful for my arm and leg muscles because they make my muscles more powerful. By doing this my leg and arm muscles can able to work for longer without getting tired and can become used to it. So I will be able to play rounders for long time without getting tired. They are very similar to rounders while we running.
Shuttles are very important for my sport because by doing this I can improve my running speed. Shuttles are also very similar to my sport because in shuttles I have to run to the line and then return back towards the line where I started and in rounders I have to run base to base. So during playing rounders I will be able to run fast from base to base to get a score.
Appropriate Application
Specificity:
This means to work on the areas you need for a specific sport. So my training programme develops my arm and leg muscles which are very important for rounders. With strong muscles in my legs I will be able to run faster & for longer without getting tired. With help of strong arm muscles I will be able to hit the ball & throw the ball further.
Progression:
This means starting slowly and building up. My training programme is progressive because in every training session, my arm & leg muscles are improving by increasing timing and decreasing the rest time after every two training sessions.
Overload:
This means to do more than normally we do. My training programme is progressive, which causes overloading. So through overloading I am using the F.I.T principal which means frequency, intensity and timing. Frequency means how often we work, to improve frequency I did 2 sessions a week, before that I never did any session. Intensity means how hard we work, to improve intensity I worked harder in every session to Improve my score. Timing means for how long we work. As we can see in the table at right side that my timing for my training programme is increasing after every two sessions and decreasing the rest timing after every two training sessions as well. So in this way my intensity of my training programme is also increasing because after every two sessions I have to work harder. (Less rest = more work)
Reversibility:
This means to lose adaptations if we stop doing our training. So if I stop during my training programme to do the training sessions e.g. during half term, I will lose fitness which I got from the training sessions. So in this case I will lose my strength and speed and my muscles will lose tone and size which is known as ‘Atrophy’. After half term I would need to start again from the beginning to achieve the same goal which I achieved before half term. It will be very difficult to get to the same fitness level.
Tedium:
It means to get bored. If I carry the same training session without any changes, I may get bored from doing it. If I don’t have the same level of motivation I will not be able to stay on the same level of fitness because of boredom; I might be not able to work as hard.
Performing Table
How did I take the heart rate?
First of all I find my carotid artery in my neck by using my first two fingers. When I found it, I start counting the beats for 30 seconds and then I multiply the number of beats by 2 to find out the number of beats per minute.
How did I take the recovery rate?
In the same way again I I find my carotid artery in my neck. When I found it, I start counting the beats for 30 seconds and then I multiply the number of beats by 2. I keep counting until my heart rate gets to normal and my heart rate matches to the heart rate which I took before the session.
Graph for my 5 training sessions:
My graph shows that in the first session my score in all exercises are very higher than other 4 sessions. This is because in my first session I was very motivated and excited. So that’s why there is an anomaly for every exercise on my graph. So from the second session there is improvement in my score for most of the exercise.
Planning Evaluation
I wasn’t very fit according to the score of my pre-test.
This is because I never did that much work before which I did for this fitness test.
I think that I will not be able to manage the circuit. This is because I think that I will get very tired and will not be able to finish the circuit.
I think that the order of my exercise is correct. The order of my exercise will be stomach-legs-arms. I choose this order to prevent injury, cramp and over tiredness in my muscles.
I applied the principals of overload by working very hard. So to manage the overloading I used the F.I.T principal to increase frequency, intensity and timing.
I think that the exercises which I did were suitable for my chosen sport. This is because most of them will improve my skills which are very common and useful in ‘rounders’.
Performing Evaluation
My training programme was progressive, which causes overloading. So through overloading I used the F.I.T principal which means frequency, intensity and timing. Frequency means how often we work, to improve frequency I did 2 sessions a week, before that I never did any session. Intensity means how hard we work, to improve intensity I worked harder in every session to Improve my score. Timing means for how long I work. I increased timing after every two sessions and decreasing the rest timing after every two training sessions as well. So in this way my intensity of my training programme is also increasing because after every two sessions I have to work harder. (Less rest = more work)
All the exercises which I did in my circuit training were suitable to my chosen sport. For example press ups are very useful for my arm muscles. I need strong arm muscles so by doing this I build the skills to hit the ball harder. During fielding I will be able to throw the ball further.
Squat thrusts were very useful for my arm and leg muscles because they made my muscles more powerful. By doing this my leg and arm muscles can able to work for longer without getting tired and can become used to it. So I will be able to play rounders for long time without getting tired.
Shuttles were very important for my sport because by doing this I improved my running speed. Shuttles are also very similar to my sport because in shuttles I had to run to the line and then return back towards the line where I started and in rounders I have to run base to base. So during playing rounders I will be able to run fast from base to base to get a score.
I found all the exercise very easy and I managed them without any problem. However I found press ups very hard to do it so that’s why I did half press ups after a lot of hard work.
I think that the order of the exercise was alright which was stomach-legs-arms. This is because through this order my muscles were able to take equal rest one by one while others were working. However I think that it would be better if I do the shuttles in last because it makes the legs very tired and raises the heart rate very high.
I didn’t enjoy my sessions so much because every session made me very tired for the whole day. Sometimes I also felt a lot of pain in my arms and legs.
Monitoring Evaluation
I think that the exercises which I did in my training sessions were specific to my support. With those exercises I improved cardio-vascular endurance, flexibility, muscular endurance and muscular power.
I think that the order of the exercise was alright but to make more better I would like to do the shuttles in last because it makes the legs very tired and raises the heart rate very high.
I didn’t make any changes to my training program. This is because I wanted to keep every exercise same to do a fair investigation.
In my first session my score in all exercises are very higher than other 4 sessions. This is because in my first session I was very motivated and excited. So that’s why there is an anomaly for every exercise on my graph.
However I achieved a good improvement which I was expected. I improved cardio-vascular endurance, flexibility, muscular endurance and muscular power by doing the circuit training.
Final Evaluation
I achieved a very good improvement which I was expected. I improved cardio-vascular endurance, flexibility, muscular endurance and muscular power by doing the circuit training. However I haven’t improved my speed and agility according to my fitness test.
Programme was easy to manage accept of doing press ups in my training session. My partner recorded all my scores during every session.
I have improved cardio-vascular endurance by which I will be able to play rounders for longer without getting tired, flexibility which will help me to pick the ball from the ground quickly and throw it, muscular endurance and muscular power which will help me to throw the ball and hit the ball harder by doing the circuit training.
I didn’t enjoy my sessions so much because every session made me very tired for the whole day. Sometimes I also felt a lot of pain in my arms and legs.
If I am going to continue my programme than I would like to have some change after some time again and again to prevent tedium. I would like to do some thing else instead of press ups which are very hard for me to do. I will try to increase the timing for every exercise slowly slowly.
Bibliography
- P.E to 16- Goodwin and fountain 2002
- www.rice.edu
