Awareness of safety aspects
Before I perform my circuit I need to:
- Check the floor for any harmful objects such as glass, pins etc.
- Check the floor for any spillages so I do not slip and get injured
- Wear trainers with appropriate grip
- Make sure nails are short so if any accident does happen it will not hurt the other person
- Make sure chin up bar is secured correctly in to place
- Make sure the path is clear when doing shuttle runs
When I order my circuit I will not work on one part of the body twice because if I do this it will make me tired and will slow my level of performance. For example I will not do press ups and straight after that chin ups instead I will rest them and do press ups and then running. I chose this because although you use your arms for running it is putting more pressure on the legs.
Before my exercise I will warm up which will consist of jogging lightly, side steps and stretching this will prepare me for the circuit as my body will be warm and less prone to injury. I will then repeat this at the end of the session to help spread the lactic acid so I do not wake up sore in the morning. It will also help me recover better.
I will also conduct my exercise in a proper and safe manner by looking out for others as well as myself by checking if equipment is set out correctly and looking out for any potential hazards. I have also decided to have a 30 second to 1 minute rest between each activity to rest and help recover from the previous activity. This will also allow my pulse rate to slow down.
Appropriateness of chosen exercises
I have chosen dribbling and shooting because I think theses are two important skills in football. I want to improve my dribbling and shooting because dribbling will also develop my agility. In addition, if I can dribble well it will allow me to cope when I am in a tricky situation and help me wrong foot and go past an opponent. I want to improve shooting so I can be more clinical when I am presented with a chance to score which will therefore increase my goals to game ratio. The main thing I want to increase is my stamina if my stamina increases it will enable me to have an extra edge in the dying minutes of a match which could be a vital factor in me lasting the full 90 minutes. My stamina will also allow me to run for longer and help me get around the court in badminton. This is for general health and not only for specific exercises. If I couple all of theses skills together I think I will become a better player. However, 5 sessions will not be enough and if the circuit is successful I will carry on doing this circuit at home. I think these exercises will help me achieve my targets because I know how to do these activities correctly already and I have seen professional footballers do them on television so if the professionals do this it must be correct as it is successful for the people who perform at the highest level.
Football is in the middle of its season and so extra must be taken that competitors do not get injured because at this time they are still playing. If they get injured it will ruin the momentum and disrupt the team.
My circuit is specific to football and is well balanced because it concentrates on all muscles especially the legs. Because it consists of skipping, dribbling, shooting, press ups, sit ups, squats, chin ups, shuttle runs. Also there is a balance between how much rest and exercise I do so I do not collapse out of exhaustion.
My training will progress each time because if the circuit is too easy the first time I will increase the number of sets and reps or increase the time limit for my chosen activity (e.g. dribbling from 1min to 1min 30secs). This will make me work harder each session. On the other hand if I find it too difficult I will decrease the number of sets and reps or the time limit.
Specificity- any training must be sustainable, or specific, to the physical activity or sport you are training for. Which will provide different results which will be depending on
– individuals will respond differently to the same methods
- each activity will have different, and specific, demands.
Progression- as your body adjusts to the increased demands which you are putting upon it, so that demand must be steadily increased.
Overload- this is making the body work harder in order to improve it. It can be done by:
- frequency (how many times you do it. Increase the number of times)
- intensity (working harder)
- duration (how long you do the activity for. Increase the duration)
Reversibility- This is when the training is decreased or stopped. It is the opposite to progression. This is normally when a player has sustained an injury.
Tedium-
I have tried to use this in my circuit firstly by putting in skills from my activity (football) then gradually increasing the amount of sets and reps I do. At the same time I will be working harder each time as I have increased the frequency and duration.
I should be working at 60 to 70% of my maximum ability. My maximum is 205 beats per minute. I hope to achieve a resting-recovery rate of at least 110 per minute.
I am aiming to use aerobic thresholds because as my activities are for a fairly short period of time I need to work hard and then have a rest. In other words I will be working in short bursts so I can do as many as I can in a time limit or do my sets and reps in the quickest amount of time.
