My cool down exercise will be as follows:
- Firstly, start doing a fast walk then develop it into a slow jog. Jog for 2 minutes and in it that time, flick the heals up like in the warm up, then the knees as in the warm up.
- Put your hands together and reach up as high as you can, take deep breaths for 25 seconds.
- Lay on floor and Stretch your Hamstring. Hold for 20 seconds
- Sitting upright, place one leg straight and put your opposite knee across it. Face the opposite way. Hold for 20 seconds then swap legs
- Do all the stretches as in the warm-up but hold for 15-30 seconds longer
General Training Safety Issues
As well as warming up and cooling down, there are a number of other things we have to take into consideration if we are to have a lesser risk free training regime.
When training, we have to put our bodies under a certain amount of stress in order to increase our physical capabilities. As I am doing weight training, I have to be careful not to lift far to heavy weights that I cant handle. If I do lift heavy loads are inappropriate then a state of over-training/burnout or injury could happen.
I have to wear the appropriate kit while training. If I turn up to training in a woolly jumper, jeans and boots, I’m going to get very hot and exhausted, very soon. It is likely that an item of my ‘baggy’ clothing could get caught in the exercise machines that I am using. The appropriate kit for my type of training would be short sleeved t-shirt (or long sleeved tight t-shirt), shorts, and suitable trainers.
One of the main things I have to remember is to drink lots of water/fluid to prevent dehydration. It has been proven that a 2% loss of sweat affects your performance; 4% loss of body fluid means the capacity of muscular work declines; 5% Heat Exhaustion; 7% Hallucinations and at 10% Circulatory collapse and heat stroke. This just shows how important it is to keep drinking fluids. Whilst training, I will always take an isotonic drink with me. Aswell as stopping me from dehydrating, it will replace salt that I lose through sweating.
When applying for your local gym they will give you a screening test. This is basically a questionnaire that asks you about past illnesses/diseases, any disabilities you have, exercise background, weather you smoke or drink, what your diet is like etc etc. This will give the gym vital information which will in turn provide the most suitable training programme for you.. For example, if you have high blood pressure, they will make sure you don’t go on the treadmill for too long.
Specific Training issues/Techniques
It is important that you have the right exercise selection (what screening is useful for). If you have the wrong one, you could be doing yourself serious damage or you could not be getting any benefits from the training at all. It is also important to stick to rota week in and week out for the whole of your P.E.P period. This will ensure you will not be over-working yourself and make sure you are working yourself hard enough to see the benefits.
When training, outline checks need to be performed on equipment, facilities, conditions etc.
You need to check that all equipment is safe to use and that you are using it in the appropriate manner. For example, checking that the machine is set at the right weight when machine weight lifting and making sure the benches are safe and level before using them.
When lifting free weights, I will have a spotter with me to guide me and assist me when lifting heavy weights. After altering the weights on the end of the bar, I will use a clip. This will make sure that all the weights are secure and there is no chance of them falling of the end.
One of the techniques is to make sure that you are not ‘swinging into the movement’. this will take the workload off of the muscles therefore you are not training them as expected.
You have to make sure that the facilities that you are using are fine aswell. For example, air conditioning units are on/windows are open so its not to hot.
Make sure that your not going to slip up on the surface that you are running on by checking it before for spillages etc (if indoors), making sure the weather conditions are fine (No point going jogging if there is heavy rain, thunder and lightening). Make sure your safety comes first.
Personal Factors
Many personal factors have to be taken into consideration before training. They can include age, gender, height, weight, illness, mental capability,
injury etc. For example a 21-year-old isn’t going to have the same training as a 81 year old lady or an injured person isn’t going to do overload training as they would just injure themselves even more.
From a local gyms, I have got a couple of screening tests and have filled them in.
These have shown to me that I have quite a healthy lifestyle. I don’t smoke, I make sure I get the right amount of nutrients each day and I do rgular exercise. Although, it has shown me that I could also improve my lifestyle. I could possibly eat more protein rich foods and drink the required amount of water each day. (6 glasses)
Section 3 - Suitability/Purpose of Exercise
Training Methods
There are 4 different training methods each with their own pro’s and con’s.
Continuous Training - Continuous training involves comparatively easy work performed for a relatively long period of time. Jogging at the same slow speed for 25-30minutes is one example of continuous training. It can be tested by doing a bleep test.
Pro’s
- Helps develop aerobic fitness
- Helps develop muscular endurance
- Little or no equipment needed
- Can be at your own pace
Con’s
- As so much distance is covered, there is a high danger of injury, particularly to the muscles and joints.
- Can be very boring, therefore lack of motivation and then tendency to slack
Interval Training - Interval Training involves alternating short and fast bursts of intensive exercise. So, for example, it could include jogging for one minute, sprinting for ten seconds, jogging for one minute, sprinting for 10 seconds and so on. After the sudden burst (sprint for 10 seconds), the athlete get chance to recover in the rest period (jog for one minute). This is particularly good for specificity training as it is very much like a football match situation. In a match you are not always sprinting but then you are not always jogging either.
Pros
- Interval training works both the aerobic and the anaerobic system
- Intensity can be changed to suit any performer. (recovery time can be changed, burst time, set amount of time etc)
- Specific to conditions of my sport
- Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out
Con’s
- Again can be very boring and tendency to slack creeps in
- Can be very hard
Circuit Training - Circuit training is a combination of strength and endurance training. It consists of around 6 - 8 stations, doing as many
Reps (repetitions) as you can in 30 seconds, with no rest in between.
The different stations can include:
- Star Jumps
- Press ups
- Sit ups/Crunches
- Skipping
- Squats
- Step ups
- Dumbbells
- And many more
Example of a Circuit Training Programme
- 5 minute warm up (jogging, Stretching)
- Spending 30 seconds on each station in 1 area
- 2 minute rest period (walking)
- Spending 30 seconds on each station in a different area (containing different stations, so for example one area could be strength training the other could be endurance training.)
- 2 minute rest period
- Continuous jogging for the amount of time it takes to complete one area
- Warm Down
The warm down is essential because during exercise, when the body cant get oxygen to the muscles, the body produces lactic acid as a substitute. Lactic acid is a poison which tires out the muscles. Warming down will ensure that all the muscles have oxygen and get rid of all the lactic acid.
Pro’s
- You can exercise many different muscles in one session
- You can build up strength and endurance at the same time
- You can go to gym or make a personal circuit
- You can make the routine as easy or as hard as you like.
- Doesn’t get boring as you are doing a variety of things
Con’s
- Easy to slack
- Quite a lot of equipment is needed
- Hard to keep track of time if doing it on your own
Weight Training - Weight training can be for any person, regardless of age, gender, height and weight. Different people have different Somatotype so…different people require different training. The training routine for strength and endurance is based on your 1 rep max. This is the maximum amount of weight you can lift, once. There are different training types for the basis of weight training. They are strength training and muscular endurance training. Strength increases your muscle mass, therefore making you strong whereas endurance training is to train your muscles to last longer during exercise.
The recommended routine for strength is 6 - 8 reps and 2 - 3 sets at 70%-80% of your 1 rep max. Over the weeks you would increase the repetitions, sets or both, to keep progressing in strength.
The recommended routine for endurance training is 15-20 erps, 2-3 sets at 40% - 60% of your 1 rep max.
As you can see strength is more short bursts of heavy weights and endurance is longer sets of lighter weights.
When weight training, there are to different ways to consider, Free weights or machine weights.
Free Weights - Basically, its using dumbbells and power weights. If the person using them has not had the proper training, they can easily injure themselves
Machine Weights - This weight training using gym equipment. These are what modern day gyms, such as roko, are full up with. They offer to train many different muscles. It is not as easy to injure yourself as the weights are mechanically held up for you.
Justification of Selected Training Method
To achieve my goals, I am going to use weight training. Using mainly machine weights, I will be lifting about 80% of my one rep max. Muscle will only strengthen when forced to operate beyond it normal/comfortable limit. When lifting heavy loads, the fibres in your muscle tear/rip. The body then repairs it stronger than before. This how you gain muscle mass. The point where exercising is demanding enough to have an effect on the body is called the ‘threshold of training’.
This type of training will increase my strength therefore making my all round game far better.
Muscle growth is due to one or more of the following adaptions:
- Increased contractile proteins
- Increased number of and size of micro fibrils per muscle fibre
- Increased amounts of connective, tendinous and ligamentous tissues
- Increased enzymes and nutrients.
I will also be aiming to improve my cardio-vascular endurance. It is important that, when doing cardio-vascular training, you train at 70 to 80% of your maximum heart rate (220 - age) . This will make sure that you are improving your selected targets
Selected training Methods and Techniques
Most of the weights I will be lifting will involve manly upper body muscles.
Some of the machines I will be using include: Assisted Chins, Chest Press,
Cross Chest pulley, Shoulder Press Treadmill etc. I will be using every
machine at least once every week, during 3 sessions. I will also be using
Dumbbells.
I will be running on a treadmill for approx. 20 mins each session. I will use a heart rate monitor to measure my heart rate. I will be working at 70-80% of my heart rate.
Machines and Muscles involved
List of the machines I will be using and the muscles they work:
-
Assisted Chins - Biceps Brachii
Brachiordialis
Latisimuss Dorsi
-
Assisted Dips - Triceps Brachii
Anterior Deltoid
Pectorals Major
-
Chest Press - Pectorals Major
Serratus Anterior
Anterior Deltoid
Triceps
-
Seated Lever Row - Latisimuss Dorsi
Posterior Deltoid
Trapezius
Rhomboids
Triceps
-
Cross Chest Pulley - Pectorals Major
Anterior Deltoid Serratus Anterior Latisimuss Dorsi
Press - Triceps Brachii
Anconeus
Forearms
-
Cable Arm Curl - Bicep Brachii Brachialis Brachio Radialis
-
LAT Pull Down - Latisimuss Dorsi Teres Major Pectorals Major
-
Shoulder Press - Middle Deltoid Anterior Deltoid Upper Trapezius Serratus Anterior Triceps Anconeus
-
Treadmill - All leg muscles, cardiovascular endurance and muscular endurance.
Impact on Skill and Performance
Whenever you look at a footballers body composition, it is always very
muscular. This is because football is a very strength related game, no matter
what position you play in.
Strength training/improving my strength will make my chances of coming out of a tackle with the ball far more higher than it is now. It will add to my aerial ability and dribbling skills, as I would be able to ‘shrug’ of any opponents trying to tackle me.
Aswell as improving my physical aspect to the game, it will give me a
psychological boost because I know that I am more physically prepared.
Most footballers Bleep test levels are at least 15 - 20. They have to work at a maxiimum constant rate all through out the match otherwise one mistake, could lead to a goal. Improving for C.V will help with the last 15 minutes of the game. I will be able to maintain a constant work rate through out the game and I will have the edge over my oppenants in the last quarter of the game.
Section 4 ~ Application of Theory
Training Methods
There are several different principles of training each to suit a different type of performer or different type of training. The ‘FITT’ components are also significant principles affecting fitness development.
-
Specificity - This principles is to suit the environment of the game/sport, for example a goalkeeper will do a lot of reaction time work in training, because that’s what he will be doing in a match. The actions should copy the actions used in a match.
-
Progression - Exercising at the same degree of difficulty will only maintain current fitness levels. To improve fitness you need to gradually increase the level of difficulty over time.
-
Overload - Muscle strength can be improved by making the muscles work harder than normal. This is normally done by weight training. When lifting heavy loads, the fibres in your muscle tear/rip. The body then repairs it stronger than before. This how you gain muscle mass. The point where exercising is demanding enough to have an effect on the body is called the ‘threshold of training’.
-
Reversibility - Just as the body will increase in strength, tone and skill with exercise, it loses them with out it. It takes a lot longer to gain fitness than lose it.
There is a combination of 4 targets (frequency, intensity, type, time) that need to be achieved to meet the minimum level of fitness. Training is adapted by changing any one or more of the FITT combinations.
-
Frequency - Frequency is the number of times exercise is undertaken per week. The more times a person exercises the more often their body is put under stress. The recommended number of times per week you should exercise is 3. This gives your body time to recover. (In Weight training, then recovery period is especially important as this is the time your body rebuilds the damaged fibres.)
-
Intensity - This is the level of difficulty of the exercise. Working in a target zone of 60-80% of the maximum Heart rate is the level where fitness will usually increase. The intensity can easily be changed to suit the performer by how many reps, sets etc etc you do.
-
Type - This refers to the kind of exercise. It can be exercise to suit the general fitness of the player or, if training for a specific event, training should reflect the activity. As long as the activity lasts for 20 minutes whilst maintaining 60-80% of the maximum heart rate, fitness will usually improve.
-
Time - This is how long you do it for. Keeping your pulse at 60-80% of its maximum for 20 minutes is the target. Warming-up is not included in the 20 minutes.
Tedium - One of the main reasons people stop or don’t enjoy doing exercise is because of boredom. To prevent me from lack of motivation I will be doing my circuit with a partner, taking it in turns to use each machine. We can talk, encourage, spot and just generally help each other. I will also alter my circuit from time to time for example, instead of going on one machine for two sets…go on each machine for one set, and repeat the course.
Personal Application of Theory
I decided to do 3 gym sessions a week. I choose to have a gap day after every session. Muscular hypertrophy happens fibres rip/tear, and they grow back stronger than before. This period after my sessions will give the fibres in the muscles to grow back.
I will be doing two 1hour sessions and one 2hour sessions a week. In an hour session, I will have time to complete 2 sets o every machine. In a 2hour session, I will be able to complete 3 sets on every machine and also be able to do free weights as well.
When I feel I can lift 10 reps comfortably, I will move the weight up to keep progressing.
Intensities of Workload
To make progress I have to make sure I am training in the right training zone/intensity etc.
To improve my cardiovascular endurance, I have to work at 70-80% of maximum heart rate.
Maximum heart rate = 220 - age (16)
Maximum Heart Rate = 204
70% of 204 = 142
80% of 204 = 163
I will be working at 142-163 beats per minute.
My weight training will work on the same basis
Justification of Intensities
I choose to work at 70 - 80% with Strength training and Cardiovascular training. Training in this zone will help me improve my aims.
Zones for cardio-vascular Training
50 - 60% = Weight Loss
60 - 70% = CV Maintenance
70 - 80% = CV Develop
80 - 90% = Anaerobic
Zones for Weight Training
50 - 60 % = Weight Loss
60 - 70% = Muscle Toning/Muscular Endurance
70 - 80% = Muscular development
80 - 90% = Muscular Hypertrophy
70 - 80% work rate will ensure that I will increase my strength and my cardiovascular endurance therefore meet my aims. It is important that I get my work intensities right otherwise I will be training something other than what I want to for example if I was training at only 60% and doing 20 reps instead of 6-10 I would be training fro muscular endurance instead.
Discussion of other Relevant Factors
I will be using my shared college gym for my p.e.p. It is a free gym but it is quite small, limited amount of machines and My accessibility to the gym equipment is limited. My college timetable determines what spare time I have and the number/time of other classes using the gym determines when the gym is available. I have worked out 3 sessions a week that fit in to my timetable. The time available in the gym also effects what exercises I do.
Timetable:
Monday - Aim too do 2 sets of 6-10 reps on each machine and 30 mins on the treadmill.
Wednesday - Aim for 3 sets on each machine
Friday - Aim to do 2 sets on each machine, free weights and 30 mins on treadmill
Section 5,6,7,8
Friday 4/11/05
Gym
Today was the start of my six week P.E.P. . As today was my first session, I didn’t no what it was going to be like. I didn’t no if it was going to be difficult or easy, didn’t know how long on each machine it would take me, didn’t no my one rep max etc. I aimed to do 6-10 reps and 2 sets on each machine I went on. I found out my one rep max for each machine and worked out how much weight I have to lift for the ‘strength’ training that I am doing.
This is what I aimed to do and what I did do:
I also did 15 minutes on the treadmill at a rate of 13.
I managed to lift the weights that I aimed for on all of the machines. I
Managed to do 10 reps on all of them but I might I have to change the
weight on some, for example Chest Press, because I feel I could lift a heavy
load to my target reps.
I went round all of the machines with a partner. So, while I was lifting
weights, he was calculating and counting the number of reps I did and the
weight. This way, after we did each station/machine, we had chance to
recover while the other person did their weights.
I wasn’t able to complete all the sets that I had hope because of time. Next
Session, I will try and get there as soon as possible so I have the full amount
of time to do my workout.
Next session, I will evaluate all of the weights that I am lifting and make
Sure that it is not to easy or not to difficult to complete.
Overall, I think this was a good start to my 6 week period. I used all the
machines that I planned to use and met my targets on most of them. I did my
warm up and cool down successfully and drunk plenty of water throughout
the session. After the session, I felt tired and worn out which is a sign that I
worked hard!
Sunday 6/11/05
Football Match
This week, we had a football match against a team called Vosper
Thorneycroft, who we had lost to the previous week. We started off well,
and playing some good football but a lot of the time we had to play long
ball. This was because of the conditions. It was very wet and the pitch was
awfully waterlogged. This prevented the ball from moving normally on the
grass. Therefore, it was very hard to judge where the ball was going to go
and how fast. They scored 3 goals in the first half and during half time,
everyone’s head was down and were ashamed by our abysmal performance.
However, with some strong words said at half time, the second half started
very well…..we ended up losing 6 -1.
I felt my performance slacked a bit but I put that down to the weather
Conditions rather than my own fault. My cardiovascular endurance was
pretty good but I was still tired at the 80th minute. I didn’t really feel any
effect of the previous Fridays Training.
Wednesday 9/11/05
Football Training
We started training by warming up followed by a high intensity continuous
running exercise. We had to jog until the coach said stop, then sprint back
to the base lane, then jog then sprint, about 5 or 6 times. After this we did a
6 a side ‘Two touch’ match followed by an 11 a side normal match. We then
did a warm down and stretches etc. Although the training was hard, I
thought I performed to high standard and made little mistakes.
The only thing I could improve for next week s my footware. We played on
a wet Astroturf pitch, and I kept slipping up. I will football boots next
session. Again, I felt little effect on my performance
Wednesday 9/11/05
Gym
Today was my second session. I knew what I had to do I my aims were the
Same as my first sessions aims (6-10 reps, 2 sets 70/80% of one rep max).
This is what I did do and what I aimed to do:
I also did 10 minutes on the treadmill at the rate of 10km/h, no gradient.
I managed to lift all the weights that I aimed for, apart from the cable arm
curl which I found very difficult. Apart from this, I reached my target on
every machine and did more sets than expected on sum. Like last week, I
had a one minute recovery period after each machine. There wasn’t much of
a difference compared to last week. I felt I timed the session very well,
unlike last week when I didn’t manage to do 2 sets on each machine. I
completed a full warm up and a full cool-down at the end.
Overall, I feel I’m progressing well and meeting my targets of my p.e.p
Next session, I will try and increase the weight on some of the machines as I
Am lifting 10 reps on almost every machine.
Thursday 10/11/05
5-a-side Football Match
Our kick off tonight was at 6 o’clock and because of college commitments, I
Got to the pitch 5 minutes before kick off. This prevented me from doing a
full warm up as I did not have time. During the first 5 minutes, I felt my legs
were stiff and I was more heavy footed than normal. However after this
period, I was mentally and physically prepared for the match. We went on to
Win our match 8-2 and I thought my performance was very good, scoring
three goals and setting up 2 others. I felt my cardiovascular endurance was
good and I didn’t really feel tired towards the end of the game. We have a
another match at next week and I will make sure that I will complete a full
warm-up before playing.
Friday 11/11/05
Gym
This session I increased the weights on almost all of the machines I used.
I can feel my strength increasing by quite a lot.
Here were my aims and what I did:
I think this session went really good. I increased the weight on most the
machines and coped very well with it. I added I the cross chest pulley to my
Exercises. Next session, if I have time, I will try and add some free weights to my exercises.
I went round with a partner and we took it in turns to go on each machine.
Whilst I was on the machine he was counting my reps and recovering
From his last exercise, and when he was on the machine..vice versa. Next
session I will again increase the weights on the machines so that I am really
struggling to get the last rep up. (This is because I am trying to overload my
muscles).
Football Training
16/11/05
I did not go training this session because of an injury I picked up during the
match on Sunday.
Gym
18/11/05
I felt this session went really well. I can feel my strength increasing.I.e My
1 rep max on the shoulder press used to be 3. Now I can do 6 reps on weight
4. I have gone up at least two weight levels on every machine. What I
should of done at the beginning of my p.e.p is, as well as the other tests,
measure the circumference of my upper and lower arm. This would of
determined whether my muscle mass has increased. I measure it today and
my upper arm was 11inch. I will again measure this at the end of my p.e.p
and see if there are any significant changes.
Here’s my targets and what I achieved:
Workload Intensities/ Recovery
I went round with a partner and we took it in turns to go on the machine.
This gave us chance to recover between sets and it also prevented boredom
as we can talk and help/encourage each other. I have increased my 1 rep
max on each machine
Training Method/Exercise suitability
As I am a defender, I have to be strong when challenging or shielding the
Ball from the opposition. The shoulder press increases the shoulder area
Muscles such as deltoids, Trapezius and triceps. This will make me less
likely to get muscled out of a challenge.
Modifications with Justification
Some sessions I am unable to complete two sets whereas some weeks I can
complete 3 or 4. This is because of either time or fatigue.
Affect of Training on Performance
We did not have a game this week because of weather conditions but during
my 5-a-side game on Thursday I could feel an increase in my strength when
challenging for the ball.
Gym
22/11/05
After last session, I decided to increase the weight on the ‘Seated lever
Row’ because at the current weight I can lift around 32 reps over 2 sets.
I also decided to increase the weight on the lat pull down Aswell.
Here’s what I did:
This session went will. I increased the weight significantly on the seated
lever row and was able to do it. I also lifted some free weights but only did
it as a tester. I explored the different options/exercises I could do with them.
I will use the free weights when I’m next doing my workout with a partner as
he can spot me and make sure I don’t injure myself.
I did this session alone and had a recovery break of 1 minute after every set.
I successfully completed a warm up and cool down.
Football Training
24/11/05
Started up with some light jogging to warm us up. We then did some
Stretches. After we were warmed up, the coach made us do some fartlek
training, jogging then sprinting then jogging etc.
We then did a training match. We started off with three touch football and
then two touch football. After 20 minutes or so, we were allowed as many
touches as we want. As we were playing with the men’s team, it was a lot
more physically harder, but I felt I coped well and one some strong
Challenges, on the floor Aswell as in the air.
I can feel my self getting physically stronger but it also making my
mentality a lot stronger.
Football Training
30/11/05
Firstly, we jogged round the pitch and doing some exercises such as flicking
up our heels, raising our knees, jogging backwards etc. We then did some
Sprinting exercises, followed by some dribbling exercise and some
headering the ball exercises.
We then played a match for the remainder of the session.
Again, I could feel myself being stronger when challenging for the ball and
a good majority of the time, I won the ball.
Gym 29/11/05
After last session, I decided to increase the weight on the ‘Assisted Dips’ because at the current weight I can lift around 2 sets of 10 reps fairly easily.
I also decided to increase the weight on the lat pull down Aswell.
Here’s what I did:
This session went will. I increased the weight on the assisted dips machine and felt I coped quite well. I also lifted some free weights, working on my pectorals, biceps and triceps.
I did this session alone and like usual, I had a recovery break of 1 minute after every set.
I successfully completed a warm up and cool down.
Section 9 - Summerative Evaluation
Discussion of effectiveness (Fitness and Health)
My p.e.p met my stated fitness/health aims and I felt it did affect my fitness and performance. Here are my test results of before and after my p.e.p.
As you can see, I improved on all my tests. More bleep test stood out the most. Previously I got level 10 and stated that I wanted to improve this. I went on the treadmill for 20 minutes almost every session and on my post-p.e.p bleep test, I improved by 2 levels…..which is a massive increase.
I felt the affects on my performance during football matches aswell. I felt I wasn’t as tired towards the end of the 90 minutes therefore I could work that bit harder during the game play.
My strength increased dramatically aswell. Previously, my hand grip dynamometer was 44 on the scale. Now it is 54. I feel a lot more confident, physically and mentally stronger going into challenges and tackles now.
Discussion of effectiveness (Skill)
Aswell as strength, I wanted to improve my power so that in a match situation, I would be able to beat an opponing player to the ball. The only power related test I did before my p.e.p was the standing long jump. Previously, my test score was 2.15meters. Now it is 2.29meters. I was quite surprised by this result because I wasn’t concentrating as much on power as I was on strength and cardiovascular endurance.
Evaluation of Testing Methods
The tests that I used to evaluate my components of fitness were useful and showed were I improved and were I need to improve but some of the tests are more valid and reliable than others.
Bleep test - This Is a accurate and valid test. It measures my cardiovascular endurance and I did it identically each time. Not many external factors could of effected this
BMI - This is and reliable test but not very valid. This test doesn’t take into consideration the percentage of fat and muscle. Muscle weighs more than fat so if a very muscular person worked out this test, he would come out as overweight. This is obviously very inaccurate! A better test would be the percentage of fat on the body
Press ups/ sit ups - This is an reliable test but its validity is questionable. It is only measuring arm and abdominal strength rather than whole body strength. A better test would be One rep max
Hand grip dynamometer - This is both a valid and reliable test. Virtually no factors could affect this apart from the persons bodily state at the moment in time.
Evaluation of Selected training methods
My selected training method was overload training in the college gym. All the exercises and gym machines I used were suitable too my aims. The main limitation I came across was the machines I the college gym. There were few machines in the gym and all but one machine focused on upper body strength (shoulders, arms, pectorals and back). I would of also so liked to work on my abdominals and leg muscles aswell because these are the main muscles used in football. But, I made good use of what equipment I did have and what I was unable to train on the machine weights, I trained using free weights,
Modifications for future use
If I was to amend the p.e.p or do it again, I would make it longer. This would enable me to fully train my muscles to the expected targets. I would also break down my p.e.p. If I was training 3 days a week, each day I would be working a different part of my body I.e
Mondays - Chest and Back muscles ( Pectorals, abdominals, trapezius, Latisimuss dorsi)
Wednesdays - Arms ( biceps, triceps, deltoids)
Fridays - Legs ( gluteals, hamstrings, quadriceps, gastrocnemius )
This would make sure that all parts of my body are getting worked equally and that they have enough time to recover.
I would also change my diet to suit the kind of training im doing. As im doing overload training I would aim to eat lots of Proteins rich food such as meat, poultry, fish, beans, peas, soybeans, groundnuts, milk, cheese, yoghurt, eggs
Etc etc. Proteins are important for growth, tissue repair and replacement therefore assist in repairing my muscle fibres.
Section 10 - Appraisal of the Programme
Discussion of Application of principles of Training
I applied my principles of training correctly
Overload - Muscle strength can be improved by making the muscles work harder than normal. I did this by finding out my one rep max and working between 70 - 80% of that calculation. Over the weeks, my strength increased therefore so did my one rep max. So I had to keep monitoring my one rep max in order for me to progress.
Frequency - I went to gym 3 times a week. This enabled me to have a full workout and work all my aimed muscles. It also gave me a rest period in between so that my body could repair
Intensity - This is the level of difficulty of the exercise. I was working at 70-80% of my one rep max at all times so training was very difficult and I put my body under a lot of stress. This is needed in order to progress through overload training
Type - Refers to the kind of exercise. My strength training was aimed to improve my strength in a match situation. My cardiovascular endurance was aimed to improve my fitness throughout the match
Time - I had two one hour sessions and one two hour sessio0n in the week. Any more than two hours would be too much for me to handle. After the second hour I would be very tired and my fatigue would be a major factor in how well I train In the gym
Discussion of application of workload intensities
My workloads intensities were suitable to achieve my stated aims. I was always working at 70 - 80% of my one rep max. I redone my one rep max and recalculated 70 - 80% of it at the start of every week because as the weeks progress, so would my strength. I wouldn’t be improving if I kept working at 70 - 80% of my original one rep max throughout the 6 weeks.
When running on the treadmill, I ran for 20 minutes whilst maintaining 60 - 80 % maximum heart rate. This improved my fitness which was proved when I did my second bleep test
Discussion of other Theoretical Factors
I monitored my heart rate whilst doing C.V training by using a heart rate monitor. This ensured that I stayed in my intended zone and because of this, improved.
I used both free weights and fixed weights. This was due to the lack of machines in the gym and also that there wasn’t always some to spot when lifting free weights. Fixed weights are safer and ensures that technique is correct. Free weights provide quick, explosive strength and are for a bit more experienced gym users as you have to know all the right techniques/positions otherwise you run the risk of injury.
Most of the time, I went round the gym circuit with a partner. We encouraged each other and helped each other when needed. As we also had someone to talk to, we didn’t get bored. When I didn’t have my partner, I found it quite boring and found that I wasn’t as highly motivated.
Modifications for future use of principles
I felt I rushed through the overload exercises on the machines. I would of benefited more if I lifted the weights more slowly. This would of made it harder, but I would of Improved a lot more.
I could also do some outdoor running. This is more specific to my sport than running on the treadmill.
Modifications for future use of other factors
I would use more free weights. This would enable me to work on specific muscles rather than overall muscle groups. This would make my training more specific to my sport.
To prevent boredom, id always try to do the circuit with a friend to help and encourage each other.
Another solution to prevent music would be to listen to music. Although there was music playing in the gym, it wasn’t the most up beat of music. It would be better if I was listening to my music. This would also keep me motivated.
The main thing id do if I were to do my pep again is extend. In 6 weeks I could start to feel the effects of the training whereas if I did for double or triple the time, I know I would of definetly improved my strength. It would show both mentally and physically.
