In my personal exercise programme I am going to use fartlek training to improve my cardio vascular. My aim is to be efficient and able to work the whole body for long periods of time. By stressing both the aerobic and anaerobic respiratory systems this is attainable. Fartlek training combine continuous and interval and uses the elements that are important for my requirements. Farlek training is flexible which is essential for me due to time constraints. It allows me to train for as long as I want at any speed. Continuous training improve the VO² max and therefore the efficiency of the oxygen uptake. For aerobic training I will train three times a week between 60-75% of my maximum heart rate, for fartlek I will have to work at the upper end of this, which will be calculated in the programme design. An example of the type of training I will do is- running to a lamp post, jogging to the nest, side stepping to the next, sprinting to the next and walking to the one after that. I could continue this along a street and vary the distance and intensity. This will increase my cardio vascular fitness by working my aerobic system. I will design a programme to do for 5 weeks. I want to improve my cardio vascular fitness and so the affect of this training I want for my body are the following:
- Thicker and stronger muscular walls in the heart
- Increased stroke volume- the amount of blood pumped out in each contraction, can be double that of an untrained person.
- Larger, more elastic arteries, lower blood pressure
- Cope better with lactic acid
- Increased capillarisation
- Quality and quantity of blood increased
- Stronger tendons and more flexible ligaments
Safety considerations
Warm up
A warm up is essential to alert the body that exercise is immanent. It must raise the temperature of the muscles this will facilitate enzyme activity which ensures readily available energy due to break down of glycogen. The raised temperature will also increase the elasticity of the muscles fibres and therefore speed the force of contractions. It is vital to stretch the muscles, move the joints and increase the range of movement; this decreases the risk of injury by increasing the amount of synovial fluid produced in the joints. It prepares the mind for physical work ahead by increasing the speed of nerve impulses conduction. Adrenaline is released, this increases the heart rate, dilates the capillaries which increase the speed of oxygen and blood delivery in muscles.
Warm up exercises
- Side step for 20 meters one way
- Side step for 20 meters the other way
- Stride hard for 2 mins and jog for 1 min recovery (repeat 4 times)
- Make large circumduction movements at the shoulder forward for 5 circles backward and forward for each arm.
All these warm up exercises warm the muscles which I will be training in the programme. This is both upper and lower body. This will help when I work the muscles, then will be warm and flexible and therefore the progression will attainable.
Cool down
A cool down is essential to aid the body return to normal. When a hard physical training session ends, an increased supply of blood is maintained in the muscles. This is necessary to get rid of any oxygen debt that might have developed. However, the blood should be returned to general circulation as soon as possible, this prevents blood pooling. If blood pooling occurs it can contribute to feeling faint or dizzy. The exercise should decrease in intensity to aid venous return. A cool down is also necessary to prevent muscle soreness, which is a result of damage to muscle fibres and connective tissue.
I will repeat all the stretches done in the warm up and complete the following sequence.
- Stride hard for 2 mins and jog for 1 min recovery (repeat 4 times)
Stretches
Head circles
Make quarter circles with your head. Start with your ear near your shoulder one side, rotate round to the front and then to the other side ending with your opposite ear on the opposite shoulder. Roll your head back to the center and then continue the momentum through to the opposite shoulder and repeat 5 times.
Arm circles
With one arm at a time, make a backwards arm circle with your palm facing outwards. Repeat ten times with each arm. Then, make forwards arm circles and again repeat 10 times.
Hip stretch
Stand up, take a half step backwards with your right foot. Bend your left knee and shift your weight back to your right. While keeping your right leg straight bend forward. Hold the stretch for 10 seconds and switch sides.
Quadriceps stretch
Stand and bend your knee behind you so that you can grasp your foot, holding your ankle against your bottom. Stand up straight, push your knee back gently. Hold for 10 seconds then switch legs.
Calf stretch
Place one foot forward with the knee. Keep your other leg back with you knee straight and heel down. Keeping your back straight, move your hips forward until you feel a stretch. Hold for 10 seconds, relax and repeat with other leg.
Achilles stretch
From the calf stretch position, bend your back knee so that the angle changes to stretch the Achilles tendon. Keep your hell down and hold for 10 seconds, repeat with the other leg.
Leg extensions
Bring one leg forward and bend it at the knee. Swing the leg forward and extend and then backwards and extend. Repeat 5 times on each leg. Be cautious of hyper-extending the lower back.
Cross over leg swing
Face forward, swing one leg in front of your body, gradually swing higher. Swing about 5 times with each leg.
Safety
There are several safety issues and aspects to consider when undergoing my programme. Participating in exercise is enjoyable but done in the wrong conditions or with the wrong equipment or with the wrong training it can be very dangerous.
I will carry out most of my programme in a gym and so before I start I will attend the gym for an induction to learn how to use the equipment and machines. This will mean when I begin my programme I will be able to use the gym safely and properly.
The safety considerations are as followed:
- No looses articles, close fitting clothing and comfortable sturdy trainers.
- I stretch my knee before exercise taking care not to hyper-extend and do not over exert. Treat any new injury as a major injury, and never experience pain.
- Tie hair back to avoid entanglement
- Increase rest when increasing training
- Drink lots of water to avoid dehydration.
- Ensure there are no hazards on the training surface.
- Check all equipment prior to use
- Allow lots of warm up and cool down time.
- Be hygienic and shower immediately after cool down.
Training techniques
Treadmill
I will use the treadmill for jogging and running when I am at the gym. I wil start the treadmill slowly and progress up to the desired level. This will let my body adapt. When I increase the intensity I can increase the speed but when I use the treadmill I can also increase the gradient. In the sessions I will use the treadmill at a specific speed and gradient to satisfy that session’s aim.
Exercise bike
I will use the exercise bike for cycling when I attend the gym. I will increase the resistance to increase the intensity. I will cycle a set distance when I use the bike in my sessions. I can adjust the back rest so it is comfortable, this is also necessary for safety so the back is straight. This will work the leg muscles for as long as necessary. This will work my anaerobic system and aids improve my cardio vascular fitness for hockey.
Step machine
The step machine will be used to train the legs for endurance in the gym. I will increase the resistance of the step machine when uit is required in the session.
Stepper
This machine works in a similar way to the step machine. I can increase the resistance on the foot peddles. In my session I will use the stepper at a required resistance for a certain length of time to meet my aim.
Rower
I will use the rower to work the upper part of the body. I will ensure I keep my back straight and maintain good posture throughout. This is a safety consideration. In my session I will alter the resistance and time I will row for to increase the intensity. I will remain in control throughout the exercise to prevent hyper extension. I will secure my feet with the strap for stability an to ensure the correct exercise.
These are a few of the machines I will use at the gym. I will ensure that they have a heart rate monitor (except the rower). This will allow me to work in the threshold which is required to meet my aim.
Training method and techniques
I will be training 3 times a week for 5 weeks. I will be at the gym twice a week but due to the type of training I am doing it can fit into my lifestyle due to its flexibility. When I am at the gym I will rotate round the equipment to put the desired pressure and stress on the muscles.
Sequence 1
- 10 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 5minutes and then down to around 60% for 5 and repeat twice.
- I will then row 400 km at steady comfortable pace
- I will then use the stepper on medium hardness for 10 minutes
- 15 minutes on the treadmill
- speed 7
- gradient 30º
- I will raise my heart rate to 65% of maximum and continue to train at this level
Sequence 2
- 15 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my heart rate to 70% of the maximum for 10 minutes and the down to around 60% for 5.
- I will then cycle on a medium hardness level for 2 minutes
- I will use the step machine on a hard setting for 5 minutes continuously
Sequence 3
- I will use the stepper on a hard setting for 10 minutes
- I will then jog on the spot for 5 minutes
- Sprint on the spot for 2 minutes
- 15 minutes on the treadmill
- speed 7
- gradient 30º
- I will raise my heart rate to 65% of maximum and continue to train at this level
I will change and vary my basic sequences throughout the programme to ensure progression and provide overload. I can increase the distance that I can row. Increase the gradient and speed of the treadmill. Increase how hard I will use the stepper and cycle machine and do more sit-up in a greater time. Throughout my programme I will refer back to these sequences and modify as necessary
Application of theory
Programme design
I have to design a programme which is specific to gaining my aim. To do this I will consider the F.I.T.T regime, this represents frequency, intensity, time and type. These are all things that must be considered when designing a programme.
-
Frequency- I will perform my programme three times a week because I’m using speed play. Due to this being partially anaerobic, the body needs time to rest and only exercising three times a week will allow ample time for rest and to allow the muscles to repair from high intensity work. If I train often it will put my heart under repeated pressure and stress and it will therefore perform more efficiently after the programme due to exercising.
-
Intensity- to calculate how intense I will train, I need to determine my training zones. This will be calculated at the end of this section and will train at 60-75% of my maximal heart rate. This is aerobic and beginning of anaerobic training. If I work my body hard and increase how hard each session, the heart and circulatory system will increase in efficiency due to increased stress.
-
Time- I will train at 60-75% of my maximal heart rate for a minimum of 5minutes. I will raise my heart rate and then drop it again throughout the session. This will ensure varied strain on my heart and body.
-
Type- as discussed earlier I will use fartlek training, which is a combination of aerobic and anaerobic. This will meet my aim because stressing the aerobic and anaerobic system will increase the efficiency of the heart as a pump and therefore increase the oxygen supply efficiency to allow me to play hockey efficiently.
I will also use the S.P.O.R.T principle when designing my programme. This will allow for maximum improvement. This represents specificity, progression, overload and tedium.
-
Specificity- being sport specific in order to meet the overall aim. If I am aiming to improver cardio vascular fitness then I must train cardio vascular fitness and not digress when it is unnecessary. I will use farlek training throughout the programme mainly training the aerobic respiratory system.
-
Progression- work upwards. Start small and not too intense to get the body
used to the increased exercise and then progress up. This will allow me to see the affects that the training is having and that I am meeting my aim.
-
Overload- after each session increase the intensity and overload the body
greater than has been done previously. Be aware not to overload the body beyond its capability, this will cause injury which would severely affect the outcome of the programme. I must overload the body to allow progression in my programme; this will allow me to meet my overall aim.
-
Reversibility- it is easy for the muscles to atrophy within 3 weeks of no
exercise. So the programme must be kept too to prevent undoing the work that has been done. This is also why it is essential to exercise a few times a week and in my case three times a week.
-
Tedium- the programme must be interesting, stimulating and enjoyable. This is because if the programme is planned all the same, then it will become tedious and boring. If the programme is varied and fun then I will be motivated to perform.
Training thresholds
Maximum heart rate => 220 -17 = 203 beats per minute
70 80 90 100 110 120 130 140 150 160 170 180 190 200 210
^ ^ ^
60% 80% Max h.r.= 203bpm
75% => 203/100 X 75= 152.25
60% => 203/100 X 60= 121.8
162.4- 121.8bpm is my aerobic threshold.
This is needed to meet my aims because if I am not putting my heart under the required stress then I will not gain the required affect. For the heart to increase in size and become more efficient it is necessary to train the heart and raise it to a high heart rate. This is when the heart is working hard and will therefore get used to this strain and the result will be a lower heart rate because the heart can cope with the pressure.
I will record my heart rate by either wearing a heart rate monitor or ensuring that the machine I am using has hand grips that monitor my heart rate. This will ensure that I am working at the required rate for the sessions aim.
Training Diary
Week No: 1
Session no: 1
Aim of session:
The aim of this session is to get the body comfortable with working in the anaerobic threshold. In this session I must become comfortable with the equipment at the gym. Use one of the sequences and asses how the time management goes. This initial session is just to see how my body copes with the increases is pressure. I can also see how comfortable I feel in the clothing and trainers and therefore make any alterations necessary to my programme.
Content of session:
Sequence 1
- 10 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 5minutes and then down to around 60% for 5 and repeat twice.
- I will then row 400 km at steady comfortable pace
- I will then use the stepper on medium hardness for 10 minutes
- 15 minutes on the treadmill
- speed 7
- gradient 30º
- I will raise my heart rate to 65% of maximum and continue to train at this level
Evaluation
I completed my full warm –up and cool down successfully and the exercises designed went well. The overall session went well but certain aspects I struggled with. I found it difficult to work at 70% of my maximum heart rate for 5 minutes and could only manage 3minutes. Due to my training method this did not change my programme because I just repeated the increases heart rate for an extra few minutes at the end. I found it comfortable doing the row and the section on the stepper. I feel comfortable now with the equipment at the gym and next time I will not need any assistance. The clothes I wore were suitable for exercise and so I can continue with my programme. I feel that I have met my aim for this session.
Considerations for next session
I will repeat the same session again to see how I cope a second time. I will spend longer on my cool down because the next day my muscles felt stiff. If by the next session this has not eased I will take it easier than usual.
Training Diary
Week No: 1
Session no: 2
Aim of session:
In this session I want to become comfortable and able to work at 70% of my maximum heart rate. I will also increase the length of my warm up and see how I feel after the session.
Content of session:
Sequence 1
- 10 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 5minutes and then down to around 60% for 5 and repeat twice.
- I will then row 400 km at steady comfortable pace
- I will then use the stepper on medium hardness for 10 minutes
- 15 minutes on the treadmill
- speed 7
- gradient 30º
- I will raise my heart rate to 65% of maximum and continue to train at this level
Evaluation
This session went well. I felt noticeably more comfortable in this session working at the required heart rate. I therefore think I met the aim of this session. The stepper section was strenuous but I had the motivation to continue. If the stepper was on a lower setting than medium I may have coped better. Due to overload I had to push myself more than I had done in the previous session and therefore reap the benefits.
Considerations for next session
In the next session I will use my lengthened cool down because I feel I definitely felt the benefits. I can now move on to a different sequence because I feel comfortable with working at this heart rate. The next session must be done late on in the evening; I must take this into consideration during the session because I will be quite tired to start with. I will change the type of exercise I am doing in the next session. Referring back to the training principle it is necessary to vary exercise to prevent them becoming tedious. If I get bored of what I am doing I will loose motivation.
Training Diary
Week No: 1
Session no: 3
Aim of session:
The aim of this session is to see how I manage training at home and how easy it is to push my heart rate up when I am in control and not a machine.
Content of session:
I will wear a heart rate monitor and run along a 2mile road. I will begin walking and when I get to a lamp post run to the next one. When I reach that lamp post I will begin to jog until I get to the next lamp post, I will then walk and start the sequence again, I will side step to the next lamp post and sprint the one after that, I will do this to the end of the road and back again.
Evaluation
I feel this session went moderately well. I think I lacked motivation towards the end, this could have been due to tiredness. However, adjustment must be made when carrying the programme out of the gym. I will be doing this type of training once a week but I will vary the intensity because I can see it could possible get tedious because it is repetitive. I used the heart rate monitor and I programme in my target hear rate. I reach my target heart rate on several occasions and therefore I feel I met the aim of this session. Fartlek training seems to be working because it fit around my lifestyle. The intensity and time of the exercise can be widely varied and this is a benefit to me because sometimes I have lots of time and other time I have limited time- this is why this type of exercise and training is good for me to meet my aim.
Considerations for next session
In the next session I will be working in the gym so I will adopt alterations in the next home session. When I am running next time I will take a walkman, this will help motivate me and occupy my attention so the exercise does not become tedious.
Training Diary
Week No: 2
Session no: 1
Aim of session:
In order to progress I need to increase the intensity of the session. The aim of this session is therefore is to keep the heart rate around 70% for half the session. I need to try working close to my anaerobic threshold.
Content of session:
In this session I will mix the sequences together to try and raise the heart rate.
- 15 minutes on the treadmill
- speed 7
- gradient 30º
- I will raise my heart rate to 65% of maximum and continue to train at this level
- I will then use the stepper on medium hardness for 5 minutes
- I will try keep the heart rate at 70% throughout this exercise by increasing the resistance
- I will then row 400km at steady comfortable pace
Evaluation
I feel this session could have gone better. I think I am pushing my body too hard and that I am not yet ready to be working so close to the anaerobic threshold for long periods of time. I needed to take my inhaler several times during the session which I wanted to avoid and therefore I think working at a steady pace was proving beneficial and I could feel myself becoming increasingly comfortable working at 70% of my maximum heart rate but for no longer than 10minutes.
Considerations for next session
I can continue to work at 65% maximum beats per minute for 10 minutes but this was I would make no progress. I will try and work at 65% of my maximum heart rate for 15 minutes and do this twice during the session. This was I am not overloading the body too much but I can still progress.
Training Diary
Week No: 2
Session no: 2
Aim of session:
To work on breathing techniques, breathing in through the nose and out through the mouth.
Content of session:
- Run for ½ a mile and jog for ½ a mile.
- Jog for ½ a mile and sprint for a minute.
Evaluation
This session went alright. I listen to music will I ran and therefore felt comfortable doing the distance. I struggled in the second set of sit up but pushed myself to continue
Considerations for next session
Raise the intensity of the exercise to gain progression and be specific to the aim.
Training Diary
Week No: 2
Session no: 3
Aim of session:
The aim of this session is to work at 70% of my maximum heart rate for 15 minutes twice throughout the session.
Content of session:
- 20 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 10 minutes and the reduce heart rate to 60% for 10 minutes.
- I will then cycle on a medium hardness level for 10 minutes
- I will use the step machine on a hard setting for 5 minutes continuously raising the heart rate to 70% of my maximum heart rate.
Evaluation
This was one of the best sessions during the programme. It went very well I could definitely feel improvement, especially in my recovery. I recovered quicker after the 10 minutes of working at 70% maximum heart rate. I got cramp at first but it cleared really quickly. This shows that my oxygen uptake has increase because my body got rid of lactate produced by anaerobic respiration quicker than usual- this is due to the SPORT and FITT principles aiding me to meet my weekly aims. The aim of my programme is to improve my cardio vascular fitness; if I meet my aim, my body will use aerobic respiration for longer and so I will be able to train longer with a greater intensity.
Considerations for next session
Next session I think I will take it easy to give my body a rest, this will be of benefit because it will give muscles time to repair. I will still train to prevent reversibility but I will increase the intensity and decrease the time.
Training Diary
Week No: 3
Session no: 1
Aim of session:
Swim continuously for 30 minutes
Content of session:
Swim lengths of the swimming pool
Evaluation
This session went well. I am not a strong swimmer and very slow and therefore do not always enjoy it. In this session however I just swim at my own pace and completed length after length. I tried to ensure that if I need to stop I just treaded water until I felt ready to continue. I got a bit tired during the swim and so I don’t think I completely met my aim however, I still feel the session went well.
Considerations for next session
I can increase the intensity in the next session because my body is well rested. This will overload more body above this session and therefore to gain progression and meet my aim.
Training Diary
Week No: 3
Session no: 2
Aim of session:
The aim of this session is to cycle 6km.
Content of session:
I will cycle for 6 km. I will cycle in the Yorkshire dales where the terrain varies in areas both up and down and it may be flat or muddy. I will not take this into consideration with the time and this will put extra pressure in certain situations.
Evaluation
The bike ride went well. I felt comfortable covering the distance. It did rain at one stage but I kept cycling. It may have slowed me down slightly because I had to be safety conscious. I did the set course so I feel I met the aim of the session and then it went very well. I felt the session went particularly well due to the rest period from the swim. I think this shows a positive benefit and supports the theory increase activity, increase rest.
Considerations for next session
The next time I do a bike ride I will increase the distance and alter the terrain I will cycle over. This will raise my heart rate more often or longer.
Training Diary
Week No: 3
Session no: 3
Aim of session:
Increase the number of sit ups completed to 50.
Content of session:
- Do 50sit up every 3 seconds
- 20 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 10 minutes and the reduce heart rate to 60% for 10 minutes.
- I will then cycle on a medium hardness level for 20 minutes
Evaluation
This session went well, I felt tired but comfortable with the work load and intensity. I managed the 50 sit up, but when that was completed I need a long water break. I am pleased with the progress I am making at the gym session and can feel the benefits already.
Considerations for next session
In the next gym session I will do the 60 sit ups again and see how I manage.
Training Diary
Week No: 4
Session no: 1
Aim of session:
To increase the intensity of the session and try and increase how long I will train for.
Content of session:
- 25 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 10 minutes and the reduce heart rate to 60% for 15 minutes.
- I will then cycle on a medium hardness level for 30 minutes
- I will use the step machine on a hard setting for 10 minutes continuously raising the heart rate to 70% of my maximum heart rate.
Evaluation
I struggled in this session. I think it was mainly due to the fact I was walking in the dales at the weekend so my body was very tired and tense. I should have taken it easier this session and hopefully I will recover before the next session. I have overloaded the body too far which can have a detrimental affect. This could hinder progression instead of help.
Considerations for next session
If my muscles are still sore and tense I will take the next session easy, if not continue progressing. I need to take into consideration that when I am walking if I have a session the day before I must take it easy and because I always walk on a Sunday and train on a Monday, I could swim on Monday which would not strain the muscles as much due to the support but still progress my programme. This is one of the benefits of using fartlek training, it is flexible.
Training Diary
Week No: 4
Session no: 2
Aim of session:
Take it easy and stretch well
Content of session:
- Swim continuously for 45 minutes
- Spa pool
Evaluation
This session I was too sore to do anything too strenuous. I had to continue to prevent reversibility and continue my progression so I swam. It was very painful.
Considerations for next session
See how I am feeling in response to prolonged rest.
Training Diary
Week No: 4
Session no: 3
Aim of session:
Get back into the programme after the prolonged rest
Content of session:
- Swim continuously for 30 minutes
- 30 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 15 minutes and the reduce heart rate to 60% for 15 minutes.
- I will then cycle on a medium hardness level for 10 minutes
Evaluation
In this session I had recovered from the agony of the last one. I thought I would increase the pressure to get back into the programme. I think this worked and went well. I did not struggle at all and although I was tired at the end I felt good for it. I increased the time I worked at 70% intensity for to 15 minutes and I felt comfortable.
Considerations for next session
Continue to increase the intensity and keeping training for as long as possible.
Training Diary
Week No: 5
Session no: 1
Aim of session:
To increase the intensity and decrease the time
Content of session:
- 20 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 15 minutes
- I will then cycle on a hard level for 15 minutes
- I will use the step machine on a hard setting for 10 minutes continuously raising the heart rate to 70% of my maximum heart rate.
Evaluation
In this session I had very little time due to other commitments. Due to this I increased the intensity and decreased the time. I feel this could have gone worse. It was difficult but I managed it quite well. After the session I was exhausted. This overloaded my body greatly but due to progression I coped well- this shows I have progressed.
Considerations for next session
Continue progression and strategy to overload.
Training Diary
Week No: 5
Session no: 2
Aim of session:
Continue at this increased intensity and time.
Content of session:
- 30 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 15 minutes and the reduce heart rate to 60% for 15 minutes.
- Swim lengths of the swimming pool
Evaluation
This session went moderately well. I increased this intensity of the session which meant I felt very tired in the middle. With the motivation to continue I was fine. I have not been well over the past few days but I felt better today and that is why I still continued with the programme. I thought this may of affected me in some way but I think it has made me fell a little bit better than I did. I had to use my inhaler twice in this session but after I was perfectly comfortable to continue.
Considerations for next session
Do not do the session if I am not feeling well; postpone it to the next day.
Training Diary
Week No: 5
Session no: 3
Aim of session:
The aim of this session is to complete the whole training session at ease, with no rest periods.
Content of session:
- 30 minutes on the treadmill
- speed 7 (which is running speed)
- gradient 25º
- I will raise my head rate to 70% of the maximum for 15 minutes and the reduce heart rate to 60% for 15 minutes.
- I will then cycle on a medium hardness level for 15 minutes
- I will use the step machine on a hard setting for 10 minutes continuously raising the heart rate to 70% of my maximum heart rate.
Evaluation
I felt fine for this session and that was good because it went very well, better than I could of imagined this is pleasing because it is my last session and even before my post personal exercise programme testing I can feel the difference.
= time allocated for other commitments
= mountain walking
Overall evaluation
The overall exercise programme was very effective in meeting my aims. I had individual aims each week which I set out to meet. I meeting these most week created the wider affect of the overall aim.
I re-tested all my fitness tests and then tabulated it as the following.
I have improved in all areas apart from skin fold which was expected. The multi stage fitness test has been massively improved which shows that I have met the aim for my programme. I increased by more than 2 levels, which was more than I personally expected.
I think the training method I used went well. I was flexible and gave me lots of room for modification which to me was vital. It meant I could train when I wanted for as long as I wanted and the training could be varied. This enabled me to work both at home and in the gym. I took full advantage of this and ranged my exercise as fully as I could mange. This made sure I did not get bored and remained motivated. I could of used continuous training to gain the same desired affect but it would not have had the flexibility that I need with the programme.
If I was to carry out the programme again I may further vary the activity. Increase an alternative sport such as martial art or pilates and see how that affects the out come. They both have considered breathing hoe w it is done, and how it can be done efficiently so the finding would be interesting. By incorporating these into the programme is the only modification I would make apart from that I feel it went very well.
I feel my hockey performance will benefit because my cardio vascular fitness is more efficient now and I feel comfortable continuing for a prolonged period of time. In my hockey matches now I will feel more comfortable to play to the best of my skills because my fitness ability will be higher than it was before. It is essential to have a high level of health related fitness and to adapt and progress with the skill this is vital.
Appraisal of the personal exercise programme
I tried to incorporate a section of both SPORT and FITT into each session. This was necessary for the factors that these methods signify.
Specificity- in each session I worked at the heart rate which was planned. I worked at either an anaerobic or aerobic rate for a desired length
Progression- I began working slowly and at a heart rate which was capable of. I progress upwards to a higher heart rate which was necessary to meet my aim.
Overload- I increased the intensity when I felt it was time to overload the body. I did not do this every session but ensured it was done at least once a week.
Reversibility- during my programme I trained every week and three times a week. I continued this for 5 weeks because three weeks without exercise, muscles can atrohy.
Tedium- I greatly varied the exercises I did from working in the gym, to swimming and cycling. This meant I did not get bored and therefore loose motivation.
Frequency- I trained three times a week, and walked on a Sundays.
Intensity- I trained at 60-70% of my maximum heart rate. Towards the end of the programme I was working at the upper end more often.
Time- I worked at 70% for a short time and worked at 60% for most of the session. As I progressed through the programme I worked at the upper end of aerobic threshold for longer.
Type- I trained using fartlek training throughout the programme. It suited my aim and my life style; I got the result I wanted and the chance to work when I wanted for as long as I wanted.
If I was to repeat the programme again in the future I may do it for 6 weeks instead of 5. This would balance everything out as I could do an even number of the activities by doing a set of three in the first three weeks and repeating them in the second three weeks. I think I would repeat exercises routines more often because this way on going progression is visible.
All the days in red are days where I have alternative commitment and the rest of the day can be allocated for training. It will be determined later how often I will train for.
Periodisation
The training programme must meet my needs as a hockey performer, related to the game. It has to be carefully planned over the 5 weeks. When considering periodisation in my training I must consider four issues;
- Suitability for training- I have to ensure that I am capable of sustaining the programme. I am free from injury, have access to training facilities and have a desire to improve my performance.
- Preparation- it is spring now and so is off season. I will concentrate on maintaining a basic fitness level and acquisition of essential skills(of which will not feature within the programme).
- If I was doing my programme in pre season I would have to include a progressive development of anaerobic work and develop strength and team-play situations.
- If I was carrying out my programme in season I would aim to maintain fitness and skill levels. I would have fluctuated the intensity to enable me to peak at different times related to any matches or events. Before and after matches and events rest periods would be needed.
Muscles involved
Biceps, triceps- these would be exercise on the rower.
Deltoid- this will be exercised on the rower. In hockey this would help to have power in the arms
Hamstring, Quadriceps, gluteus maximus- these muscles would be worked on the stepper, step machine, treadmill and exercise bike. The gluteus maximus will also be exercised on the rower. There muscles must be efficient and power for running and sprinting to maintain and regain control of the ball in order to meet the scoring objective of hockey.
Abdominals- this group of muscles will predominately be worked by the rower, but the treadmill, stepper and step machine will also work these muscles.
Gastrocnemius- these would be exercise on the stepper, treadmill, exercise bike and step machine, and isometrically on the rower. These muscles will also help with running and agility. This relates to hockey because these are necessary to be competent at the sport.
