Age
Fitness level
Gender
Like the warm up, there is no set time for a cool down. By keeping blood circulating, it doesn’t have a chance to pool or collect in areas of the circulatory system.
Types of training
For my personal exercise programme I used two different types of training, these were:
Fartlek Training
Interval Training
I used Fartlek training as this was an effective way to improve my agility. I did this by making the individual stations that are needed to change pace were at sharp turning angles. This would help me to improve my agility as I would need to change direction and vary my pace according quickly.
Set up
I used interval training as this was an effective way to improve my speed. I did this by using a pyramid effect. This is when you have 3 distances that you run but you decrease the amount of reps you do as the distance increases.
Set up
The first set of cones are at 15m, the second set are at 30m and the last set are at 40m.
Principles of training
Principles of training are the rules that are followed when undertaking a physical activity. When the principles are applied improvements in cardiovascular fitness, strength, endurance and skill are expected. The training needs to systematic so that the individual can improve fitness. The main principles are:
Progressive overload – involves the body work at a greater rate than normal and then generally increasing the stress on the body as it adapts to the exercise training levels.
Specifity – requires knowledge and understanding about the game and to make training adapted to that.
Rest and recovery – For training to be effective there should be a balance between rest and recovery. Damage and injury can result if recovery phases are not planned. Rest and recovery give time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Recovery allows muscles to become stronger as they increase in muscle proteins, increase in energy stores and enzymes to increase the lactic acid threshold.
F – Frequency, how many times you train a week.
I – Intensity, how intense the work out is on the body.
T – Time, how long you train for.
T – Type, what type of training you do.
Diet
A healthy, balanced diet is essential when an athlete is in training. Eating the the correct quantities and combinations of food will keep the body’s systems functioning properly and aid an athlete in improving performance. In general, a balanced diet is important but by changing the amounts of each nutrient eaten, a diet can be adapted to have specific results for a sportsperson training for a specific event.
By adapting a diet a diet over the following periods the athlete can get the best results:
A week before the event
The day before the event
During the event
After the event
During my personal exercise programme my diet was balanced. But the night before a training session I would a high carbohydrate dinner such as pasta. This was to give me a higher store of glycogen in my body so I could reduce my fatigue levels while I was training.
Actual P.E.P
Week by week Breakdown
Week 1
Week one was the first week of my personal exercise programme. On the Monday I took both my fitness tests and recorded both of the results. For this week I took an estimate of the distances and the amount of reps that I had to do for my interval and Fartlek training as I would need to be able to add more reps over the 6 week period. This is so I could show that I was progressively overloading my body so it could adapt and improve. For my interval training I used 3 distances, these were 15m, 30m and 40m. I then used the pyramid effect (explained in the ‘types of training section) to sprint 5x on the 15m, 3x on the 30m and 1x on the 40m. For my Fartlek training, I used a 30m distance and ran the circuit 3 times. This was then repeated 3 times for throughout the entire session. I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Week 2
In the second week for my interval training I used the same distances as the previous week but increased the amount of reps. For the 15m I increased the amount of reps from 5x to 8x, I increased the reps for the 30m from 3x to 5x and I increased the reps for the 40m from 1x to 3x. For the Fartlek training I increased the amount of times to complete the circuit from 3x to 5x but kept the amount of times the entire thing was repeated as 3x. These training sessions were then repeated throughout the week when scheduled on the personal exercise programme on page 4. I did this is so I could show that I was progressively overloading my body so it could adapt and improve. I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Week 3
In the third week for my interval training I used the same distances as the previous weeks but increased the amount of reps from 8x to 10x for the 15m, 5x to 6x for the 30m and from 3x to 4x for the 40m. For the Fartlek training I increased the amount of times to complete the circuit from 5x to 6x but kept the amount of times the entire thing was repeated as 3x. These sessions were then completed when they were scheduled on my personal exercise programme timetable (shown on page 4) I increased a variable each on both of my types of training so I could show that I was progressively overloading my body so it could adapt and improve. I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Week 4
In the fourth week for my interval training I used the same distances as the previous weeks but increased the amount of reps from 10x to 11x for the 15m, from 6x to 7x for the 30m and from 4x to 5x for the 40m. For the Fartlek training I increased the amount of times to complete the circuit from 6x to 7x but kept the amount of times the entire thing was repeated as 3x. These sessions were then completed when they were scheduled on my personal exercise programme timetable (shown on page 4). I did this to ensure that I was pushing my body to the limit so it could adapt to it and so I could improve my performance. I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Week 5
In the fifth week, for my interval training I used the same distances as the previous weeks but increased the amount of reps from 11x to 12x on the 15m, from x7 to x8 on the 30m but kept the last distance at x7. I kept the last distance the same as the previous week as I realized that it was becoming unrealistic, as this was not need for my sport. For the Fartlek training I increased the amount of times to complete the circuit from 7x to 8x but kept the amount of times the entire thing was repeated as 3x. These sessions were then completed when they were scheduled on my personal exercise programme timetable (shown on page 4). I did this to ensure that I was pushing my body to the limit so it could adapt to it and so I could improve my performance. I used two rest days in the week so my body could recover and so training could be effective. Also this prevents damage and injury. It also gives time for the restoration of:
Energy producing enzymes in the muscle fibres
stores of carbohydrates in the muscles
Hormonal balance and immune system.
Week 6
As this was the final week of my personal exercise programme, I needed to conduct the same fitness tests that I did at the beginning of the six week period to see if I have improved or not. For my two methods of training I followed the same amount of reps as my previous week so I could be fully fit for the fitness tests.
Fitness Test Results
Test results before at the beginning of the 6-week period:
30 metre Sprint (fastest time) – 4.69s
Illinois Agility Test (fastest time) – 17.09s
Test results at the end of the 6 week period:
30 metre Sprint (fastest time) – 4.41s
Illinois Agility Test (fastest time) -16.68
Conclusion of results
From looking at the results from at the beginning and the end of the 6 week period, there has been a significant improvement in the results. This shows that the training methods used were correct and that they were used efficiently throughout the 6 week period.
30 m
What pace the colors of the arrows represent:
30%
100%
50%
75%
15m
40m
30m
