Personal Fitness Coursework

        

Key points for sit and reach test procedure:

• This test involves sitting on the floor with legs out straight ahead.
• Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart. Both knees are held flat against the floor by the tester.
• With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible.
• After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded

My Personal result and comparison to national data

 I was very happy with my score because it was high above average, and shows I am very flexible. My score was about average because I stretch often, which increases my flexibility level, and at Taekwondo, we are regularly pushed to out maximum suppleness.

How can you improve your Suppleness?

In order to improve suppleness, the muscle will have to operate beyond its normal intensity. Therefore stretching on a regular basis will improve your flexibility but over whilst cold stretching can pull muscles.

Training Methods

There are many different methods that can be used in order to train. The different methods adapt to regular exercise and include methods such as; continuous training, fartlek training, interval training, circuit training, weight training, plyometric training and flexibility training. I am now going to go on and explain each training method in more detail.

Continuous training

        Continuous training consists of two different training types the first is; long, slow distant training. This type of training is anything, which involves whole body activity such as, running, swimming, cycling, rowing or taking part in aerobics. This type of training has to be carried out over a long period of time, for example 30 minutes to 2 hours, throughout this, you have to be working at the same pace. During the maximum heart rate will need to be working at 60-80%. The reason people choose to use this form of training is to, help improve aerobic capacity/stamina. It is also a very good way which helps improves health related fitness, and also reduces the amount of body fat. Continuous training can be used to maintain fitness throughout the off-season.

        High intensity continuous training also uses whole-body activity, but this training technique does not involve working for a long time, this involves working for only a short period of time. This includes working extremely hard with a maximum heart rate of 80-95%, this pace is close to you maximum possible working rate.  The purpose of using this method of training is to improve the state of anaerobic ability. It improves leg speed, muscular endurance and leg strength. This way of training helps prepare for competition during tip season. This training type relates to my sport because it helps increase the level of aerobic capacity, which is essential for my sport in order to have energy throughout the whole match.

Fartlek training

        The word fartlek means speed play, as it includes many changes of speed. You can use different types of travel in order to maximise this training, walking, running, cycling or skiing, these can all be obtained at different speeds and intensities, functioning for a maximum of 30 minutes. The hill relief of the land needs to be varied over the land you travel. Fartlek training is used to improve anaerobic and aerobic fitness, depending on the type of training. Aerobic exercise is exercise that is of moderate intensity, continued for a long duration. Aerobic means "with oxygen", and refers to the use of oxygen in a muscle's energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time. This helps game players who need both types of fitness to carry out their sport. To benefit from moving quickly, within your own capability. This training method relays to my sport because in netball you need to be very agile and need to change speed quickly but also be able to maintain as much energy as possible throughout the match.

Interval Training 

        Interval training involves any training using alternating periods of very hard exercise followed by rest; the resting periods are essential for recovery. These periods enable us to be able to continue the training for a longer amount of time. In order to make the training types vary you can change…

• The intensity that is put into each period of exercise

• The time or distance of each exercise
• To increase or decrease the length of rest time in between each period of exercise.
• The type of activity we take part in during in period of rest, eg. Walking, sitting, fast walking etc.
• The number of exercise and recovery periods in training sessions

An example of an interval training session, which takes place on a track, could include, eight 200metre runs in 30 seconds with 1 minutes rest between each. Interval training is used to improve fitness, depending on how intense the exercise is. Aerobic fitness would be improved if the training session maximises the heart rate to 60-80%. Or our anaerobic fitness would improve if training were obtained for a short period of time at 80-90% maximum heart rate. If this high-quality speed is used, rests will be needed every 2-3minutes but it will then develop the ability to work when the participant gets tired. I don’t think this method of training is specifically related to my sport because hard exercise and long rests aren’t needed.  

Circuit Training

Circuit training means to perform a cycle of activities or exercises in a specific order, known as a circuit. Normal circuits usual consist of 6-10 exercises or activities, which take place at stations; the amount of stations can vary depending on how intense you want the circuit to be and how many muscle groups the participant wants to work. Opposing muscle groups have to be worked at each station, for example; squat thrusts followed be arm curls. As the fitness of a person improves, the circuit can be made more difficult by increasing: The number of stations, the time that is spent at each station, the number of repetitions at each station, the number of complete circuits another of changing the intensity of the circuit is to increase the amount of time you spend at each station. Circuits should be designed to avoid working the equivalent muscle groups at stations that follow another.  The reason circuit training is used, is to advance aerobic of anaerobic fitness by designing a special circuit, with this in mind. By achieving a high level of fitness, complete high numbers of repetitions. A wide variety of exercise can be included in a circuit; this makes it extremely adaptable for the needs of different sports. To improve sporting performance, designing circuit’s specific exercises to carry out, to achieve certain skills. Constructing a skills circuit for games players can be made; exercises are replaced by short skills practices. This relates to my sport because it can be used in order to increase level of fitness or to increase skill level.

Weight Training

        Weight Training involves using weights as a form of resistance training, either using free weights, or weights in machines in order to improve strength. To build up muscle, gradually increasing the weights lifted. Weights are lifted in sets; a set is a number of the same exercise performed one after each other. Muscles can be overloaded safely over a sensible period of time; however muscles can also be overloaded in an unsafe manner, which isn’t very good for the muscles. Any weight training programme can take account of out current state of fitness. Weight training is used to improve sporting performance by designing a programme for our own particular sport, eg. Netball; powerful chest pass. By undertaking weight training your maximum strength (maximum strength, muscular power or muscular endurance) will increase. Improving maximum strength by, using at least three sets of six repetitions at near-maximum weight. Muscular power is improved by at least three sets of 10-5 repetitions, which are completed at speed using 60-80%. Muscular Endurance is improved using at least three sets of 20-30 repetitions. The weight should be 40-60% of the weight. I don’t think this type of training is applicable to my sport because in Netball, there are not heavy objects to lift and power isn’t needed that much.

Plyometric Training

        Plyometric training is a sequence of explosive movements that are designed to progress the level of muscular power. These movements include bounds, hop, jump, leaps, and skips etc, actions, which involve using force. The muscles can be stretched before they contract. This stores up elastic energy so, when they next contract, they will produce extra power. Plyometric training puts immense pressure on the muscles and joints. Warming up thoroughly first is essential to this training method. It involves skill so taking care is needed. This training technique advances muscular power by training the muscle to contract more strongly. It will improve sports performance; in order to do this creating a programme for the particular sport is necessary. This method will be useful in netball, because there is a lot of jumping and running around.

Flexibility Training

Flexibility training uses a series of exercises to improve flexibility (the range of movement at a joint). The joint will become more flexible if the ligaments and tendons surrounding the joint are stretched. When warming up, make sure it’s thorough and stay warm during the stretching session. There are a variety of stretching exercises, theses consist of static, passive, active and PNF (Proprioceptive Neuromuscular Facilititation) stretching. Flexibility stretching is used in order to progress flexibility and therefore progress performance, good flexibility is important for most sports. Flexibility training can be used to reduce joint injury by increasing the range of movement at a joint. It also allows is to use our strength through a full range of movement.

Stretching…

• Reduces muscle tension and makes the body feel more relaxed
• Increase the range of movement of the joints and the muscle so that the body can work more effectively
• Helps prevent muscle soreness or muscle tears
• Helps Facilitate recovery from soft tissue

Altitude Training

        Altitude training traditionally called training at an altitude camp, or now commonly using altitude simulation tents or mask based hypoxicator systems is the practice by some endurance athletes of training at high altitude, usually over 2,500 m (8,000 ft) above sea level, for several weeks. At this altitude although the air still contains approximately 20.9% oxygen, the barometric pressure and thus the partial pressure of oxygen is reduced. The body adapts to the relative lack of oxygen by increasing the concentration of red blood cells and haemoglobin. Proponents claim that when such athletes return to sea level (where they are competing) they will still have a higher concentration of red blood cells for 10-14 days. Some athletes live permanently at high altitude, only returning to sea level to compete, but their training may suffer due to less available oxygen for workouts.

Planning and Designing

Safety Aspects

        In order to carry out my circuit I will need to acknowledge safety aspects. All sport carry some risk of injury therefore I must be aware of this, and make sure my area is safe to carry out circuit training making sure there are no hazards and the correct kit is worn. No one should exercise when feeling unwell or on a full stomach, or chewing gum.

Correct Clothing and Equipment

        The correct clothing for the activity should be worn. Before participating the clothing that is being worn should be checked. The clothes that would be suitable for circuit training would be clothes that; permit air flow round the body, allow freedom of movement and clothes that are comfortable, safe and reliable. Participants should remove as much as jewellery as possible before taking part. Appropriate footwear must be worn to support and protect the feet as well as be comfortable. Shoes must also grip the surface for which they are used and absorb any impact when running or landing, this will reduce risks of injury. They should be supportive and cushioned while allowing movement of the foot forwards, backwards and sideways. Trainers are a prime example of suitable footwear.

Throughout the Circuit

• Mats must be used if they are required
• Make sure the area around the station you are at is clear.
• If there is a person at risk around, make sure they move before you begin.
• Before using equipment make sure it is safe to use.

Warm Up and Cool Down for my Circuit Training Session

What is a warm up?: A session usually a short time before exercise or activity in which the sportsman prepares their body through a number of physical, mental, and musical exercises. Warming up very important because…

• Prepares the joints for work
• Allows the heart rate to get to a workable rate before beginning exercise
• Increases speed of contraction and relaxation of warmed muscles
• Reduces risk of pulling a muscle (also helps prevent muscle soreness and injury)
• Increased blood flow, and raised pulse, prepared for training session
• Prepares the neuromuscular response patterns
• Prepares the cardiovascular system for strenuous work by increasing the body temperature and blood flow to working muscles.

Warm Up

Pulse Raiser 1

1. Firstly jog from one end of the netball court to the other quite slowly
2. Begin to increase the speed so that your at a steady pace jog
3. Obtain this for 2 minutes (TAKE PULSE)

Now that your heart rate has risen slightly, carry out some stretches:

Stretching:

1. Stretches Hamstrings and the lower back: Place legs shoulder width apart, and drop into the gap, hold for about 10 seconds then bring upper body back to standing position, repeat this stretch another 4 times. Now…move legs to double shoulder width apart, stretch over to the left leg and hold for 10 seconds, now stretch over to the right leg and hold for 10 second, repeat this another 4 times.
2. Stretches deltoids and biceps: Stand static and place right hand on left shoulder, with left hand, pull right elbow across chest toward left shoulder and hold for 15 seconds, repeat on other side
3. Stretches triceps, deltoids and the waist: Keep knees slightly flexed, stand with your arms overhead, hold elbow with hand of opposite arm, pull elbow behind head gently as you slowly lean to side until mild stretch is felt, hold 10 to 15 sec, now repeat on the other side

4. Stretches calf: Place right foot in front of you, with your leg bent, left leg straight behind you. Slowly move hips forward until you feel stretch in calf of left leg, keep left heel flat and toes pointed straight ahead, hold easy stretch 10 to 20 seconds

5. Stretches quadriceps: Standing straight, grasp top of left foot with right hand, pull your heel toward buttock, hold the stretch for 15 seconds, repeat on the other leg

Pulse Raiser 2

Going from one shooting end of the netball court and returning to the end you started obtaining:

• Side Steps
• Heel Flicks
• Knees Raises
• Jog
• Lunges
• TAKE PULSE

What is a cool down?: At the end of a training session cool downs are as essential as the warm up. The time at the end of a workout allowing the body to return to near resting levels, this is made up of mainly static stretching but also either walking/jogging. Cooling down is important because…

• Gradually returns the body to the non-exercising state
• Relaxes the muscles in order to reduce physical tension
• It allows the heart rate to return to it's resting pulse
• Allows the muscles to cool down, which prevents soreness or aches
• Disperses lactic acid
•  Reduces body temperature
• Prevents blood pooling 

Cool Down

Main Activity – Jog twice around the perimeter of the court, then carry on cooling down by a further walk of 3 times around the court.

Stretching

1. Stretches Hamstrings and the lower back: Place legs shoulder width apart, and drop into the gap, hold for about 10 seconds then bring upper body back to standing position, repeat  this stretch another 4 times. Now…move legs to double shoulder width apart, stretch over to the left leg and hold for 10 seconds, now stretch over to the right leg and hold  for 10 second, repeat this another 4 times.
2. Stretches deltoids and biceps: Stand static and place right hand on left shoulder, with left hand, pull right elbow across chest toward left shoulder and hold for 15 seconds, repeat on other side
3. Stretches triceps, deltoids, waist: Keep knees slightly flexed, stand with your arms overhead, hold elbow with hand of opposite arm, pull elbow behind head gently as you slowly lean to side until mild stretch is felt, hold 10 to 15 sec, now repeat on the other side

4. Stretches calf: Place right foot in front of you, with your leg bent, left leg straight behind you. Slowly move hips forward until you feel stretch in calf of left leg, keep left heel flat and toes pointed straight ahead, hold easy stretch 10 to 20 seconds

5. Stretches quadriceps: Standing straight, grasp top of left foot with right hand, pull your heel toward buttock, hold the stretch for 15 seconds, repeat on the other leg

6. Stretches Hamstring: Straighten one leg and pull the other knee into your chest until you feel a stretch in your hip, hold the stretch for at least 10 second, now switch legs.

My Circuit Design 

 

Station 1 – Skipping

        Hold both handles of the rope in one hand and rotate it in a circular movement to your side. When the rope hits the floor, jump. Keep your jumps small to keep impact on your knees and ankles to a minimum – you only need to raise your feet about an inch off the ground. Progress to jumping over the rope once you are confident your timing is correct.

• For this exercise I will need a skipping rope either plastic or rope because they are both safe if used in the correct way
• The area around my station will need to be completely clear because the rope will be moving around.
• Trainers that support the ankle will need to be worn, because when landing there will be shock.
• Non-slip floor, with suitable gripped trainers
• Clothes that is not loose-fitting.

Station 2 – Press Ups

        Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward (position A). Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees (position B). In order to perform a successful press up, ensure that the glutei are parallel with the reset of the body.

• For this activity I will need a mat, of any thickness, the mat doesn’t need to be that thick because there are not any hazards from doing this exercise
• Make sure the mat will not slide around on the floor
• Make sure participant does not fall on their face when they come down to the floor

Station 3 – High Knees

        Stand on the same place and raise knees in a marching action as fast as you can, try to stay in the same place and not travel.

• Clear area
• Non-slip floor, with suitable gripped trainers
• Appropriate clothing

Station 4 – Burpies

        Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward (position A). Bring knees towards the body (position B), jump up vertically or in a tuck jump (Position C), then jump back down into the press up position, and carry on the above process.

• Can use a mat, but it is not essential

• Clear area
• Non-slip floor
• Gripped trainers to prevent slipping over
• Suitable clothes

Station 5 – Hop Scotch – Ladder

        Is in easy way to increase speed or stamina. Start at one end of the ladder and run as fast as you can to the other end, making sure that your feet stay inside each ladder box. Try not to stand on the ladders.

• Need a ladder, which needs to be held by someone.
• Be very careful to stand inside the steps
• Gripped trainers
• Non-slip floor

Station 6 – Arm Curls 

To increase power, the type of muscular strength I am focusing on, I would use weights of 60%-80% of my one repetition maximum, and have three sets of 10-15 repetitions at speed. I would use this structure and weight, as it is the recommended way of increasing my power and therefore most likely the safest. There are a few risks linked with weight training, although I should be safe as long as I don’t overload my muscles and continue with a pace and weight which I am comfortable with however I should feel discomfort on the effected muscle to ensure that I am improving my power.

• For this exercise I will need a weight, but not too heavy that I overload the muscle and am unable to lift the weight
• Be careful not to drop the weight and grip it tight
• Stand stationary and don’t move about

Station 7 – Step Ups

Start the exercise by stepping on to the block or stair, leading with your left leg

Keeping the left foot on the block, step your right foot up onto the block.

Step back down, leading again with the left leg and bringing your right foot down to join it on the floor. Keep this going for a minute and then try it again leading with your right leg.

• Will need a bench
• Have a person sitting on the bench so it doesn’t tip or fall over to prevent injury
• Make sure the floors not too slippery
• Wear gripped trainers
• Wear tight gripping clothes. 

Station 8 – Squat Thrusts

Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward (position A). Bring knees towards the body (position B), after extend the legs again back into position A.

• Can use a mat but its not vital, make sure it is not too thick though.
• The mat must have grip
• Wear suitable shoes and clothes 

The appropriateness of my programme

How should I use SPORT FID in my programme?

SPORT

S – Specificity is when you train to develop individual skills for your relevant sport and position so you can train with the main aim to improve your skills in that position and therefore improve your sport. I would use this when I want to improve a certain skill e.g. passing.

P – Progressive training is where you do a little more training than your previous training session in order to increase your ability at that certain exercise you are training. I would use this when I wanted to show myself getting better at a certain thing e.g. for passing I would increase the distance and record the accuracy.

O – Over load is when you push your body beyond its limits in an attempt to improve. By doing this you are improving your abilities on certain aspects so that you can reach a higher level. This would be used more in the gym to increase the strength of something e.g. my legs in order to jumper higher to win the ball.

R – Reversibility means that you can lose fitness quicker than it is gained if you don’t do any exercise so you should keep on doing exercise so that the fitness that you worked hard to gain does not just go due to lack of exercise.

T – The tedium is very important as it keeps training exciting. To keep yourself entertained you could take the dog with you or just listen to music whatever will entertain you during the exercise. When training I would take my iPod with me to keep myself entertained.

How will I apply this to my programme?

To apply specificity a good understanding of the game or event performed is required. It is important to train in an appropriate way and to improve features of fitness that are required. For example a swimmer would need muscular endurance and to spend the majority of their time training in the pool. The exercises would have to be trained at the required pace to prevent performed too slowly.

To constantly improve my fitness levels, it is important to constantly progress the body and the intensity of the exercise. The pressure needs to be slightly increased and then the pressure will easily ease off as the body improves. To ensure that there is progression within my fitness programme I will have to change some things that I have planned. Firstly, the number of repetitions I obtain will increase but still in the same amount of time. Once I have done this I will need to push my body more, I will only make small alterations in order to do this.  For this I will slightly alter each station to increase the difficulty so then the body physically and mentally has to work harder. I can also aim to complete the circuit twice in one session.

I will need to overload the body, as this is an important factor when using a fitness programme. Once my fitness has improved a little I will still need to continue overloading the body. Firstly, the dumbbells will be changed for a slightly heavier one. Also, for example I can try to carry a light-weighted medicine ball when doing ladder run. I can do other things for all my other stations as well.

Reversibility focuses on the fact that it the exercise is not continued then the body will lose strength, stamina and skill. These factors can be lost three times as quickly as they are gained! Therefore if I stop doing my circuit, or stop exercising my fitness level will decrease, so my stamina and strength won’t be able to improve.

FID

F – Frequency means how many times a week you will do the exercise and you should always stick to the same frequency per week.

I – The intensity of the training session is the weight of the weights, or the pace of the jog and/or the amount of lengths that you did. This should all be recorded down.

D – The duration of the training should also be recorded weather its 2 hours or 4 hours you need to record the duration of the exercise.

Other things that are important to consider when planning a circuit are frequency, intensity and duration. Frequency is simply the number of times a week the exercise is performed; we will be performing our circuit once a week for five weeks. The duration is also a very simple thing to be able to carry out; this is how long the exercise will be performed. Each station will be performed for 30 seconds. The intensity however is slightly different from the two above; intensity is the level of difficulty of the exercise, which will vary between stations.

        I will do my circuit once thorough, but as my  fitness level progresses I will be able to do more. I will keep a score of my result so I no if I’m improving or not. This is how I will score each station:

        Station 1 – skipping – how many times my feet hit the floor

        Station 2 – Press-ups – how many times I go down towards the floor

Station 3 – high knees – how many times each foot hits the ground

        Station 4 – burpies – how many times I complete one burpie

Station 5 – ladder – how many times I go from one end to the other

        Station 6 – arm curls – how many times I bring my arms up

Station 7 – step-ups – when both feet hit the bench

        Station 8 – squat thrust – every time I return to the extended position

I will monitor my heart rate on a regular basis; I will take my heart rate before my warm up, after my first pulse raise, after my second pulse raiser and after each of my stations. After my last station I will record my heart rate after 1 minute, 3 minutes and 5 minutes, so I can see how fast I recover which will also show how fit I am.

Diary – Circuit One

        My first circuit I found very difficult, as my fitness was not at its highest standards. I was already quite tired before I started my circuit, but I was mentally ready to train. My maximum heart rate reached 190, and I was very hot and tired after I had completed it, also I had very achy muscles.  I found some stations a challenge but some of them weren’t that tough. I was reasonably pleased with my results considering my level of fitness.

        After I had finished, my muscles were aching this is because, I was working very hard, and there was build up of lactive acid and a lack of oxygen reaching the muscles.

Diary Circuit Two

        My Second circuit I found slightly easier than my first attempt, I also felt more comfortable with my circuit because I had already done it. I was feeling, ready to do my circuit and was up for a challenge, so I tried very hard. My maximum heart rate reached 190 again. I was very hot and tired after I had completed it, also I had very achy muscles. Some of the stations were a challenge, but not as the first time. My scores were basically the same as the ones before although a few of them had increased.

        After I had finished, my muscles were aching again, especially my hamstrings, gastrocnemius and quadriceps. I was very pink, but I was relaxed and not as tired as I was the first time.

comfortable with the stations and very relaxed, whereas as before I was quite tense. I improved most of my scores by a few activities, it was quite hard to monitor though considering I had to leave a few out in order to recover from my injury. All in all I felt this training session was a success, I completed my circuit within a good time, which enabled me to cool down properly so that my muscles weren’t aching the following day. This is because the muscles are slowly situated back to there original state, without a massive decrease of work, to a minimum amount of work. I was rationally tired. But my heart rate dropped fast.

Diary - Circuit Four

        Despite the fact my preceding circuit was a great success; I found this also was another vast achievement. Although I wasn’t feeling one hundred percent up to taking part in this, I soon felt ready after warming up and getting prepared. Once I got to my sixth station I was getting tired, because that day I had already had a pe lesson and had a netball training and taekwondo following that day so I don’t think I was trying as hard as I could have been, because I physiologically knew I had to do more later that day.

        At the end of my training circuit session I felt relieved that I had finished it, my heart rate went quite high but it soon dropped and I was back to my original state, although I knew I had more work to come

INJURY

        After my second circuit, I fractured my finger playing netball meaning that I had to adapt my circuit to exercises that I was able to maintain which meant that I couldn’t put any pressure on my right hand. I modified my circuit to:

Station 1: Skipping

Station 2: Arm weights, (left arm only)

Station 3: High Knees

Station 4: Sit-ups

Station 5: Ladder

Station 6: Plank

Station 7: Bench Press

Station 8: Step Ups

        This was very irritating as it meant I wasn’t able to do as much work on my arms, because I could only work one, I also couldn’t maintain activities such as burpies, press ups, squat thrusts etc because that would accord putting a lot of pressure on my hand, which would increase recovery period.

Diary - Circuit Three

        Although my hand was under a lot of pressure on this circuit because it was quite close to my injury I feel that I coped with it well, and I think my results improved for what I was doing. I was very annoyed and restricted with what I was able to do. This injury got me down, but I knew it would be better soon and had to live with it. I was feeling motivated before I started my circuit and I tried my very best. After the warm up I felt quite out of breathe, but I soon recovered ready to begin my circuit.

        I feel that this went reasonably well, and I felt more

 Diary - Circuit Five

        This was the best circuit that I carried out; I felt relaxed all the way through and enjoyed performing it. I really wanted to do well because I knew it was my last one. My results had increased and I felt good about myself when I finished. I was very hot, tired and sweaty after i had finished this is because…

 

Evaluation

Planning of the programme:

        Considering my results improved I think I chose the right targets, although I was hoping my stamina second result would have been better. I think the targets I chose were necessary because it will help me improve in netball. If I was to carry out this training programme again I think I would set myself higher targets, because my stamina result didn’t improve by a great deal. Of course my injury didn’t help matters but despite this I still believe I could have done better.

        My exercises within my programme were balanced, I positioned them in the correct place so I could do leg exercises, then arms, then abdominals etc. I did this whilst planning my training programme because I knew if I did all work on my abdominals, then biceps and triceps etc, each set of muscles will be very tired, whereas if I did biceps, then abdominals then hamstrings and quadriceps ect the muscles would be balanced, and wouldn’t be tired in one period of time.

        I applied the principals of progression and overload in my training programme by, starting off with just completing my circuit once within 30 seconds on each station, and towards the end of my training sessions, I would set myself higher targets e.g, my press ups on my first attempt were 17, so I tried to aim for 20 the next time, and gave myself achievable targets to complete. Another method I could have applied would have been performing each station for a longer amount of time, for example doing each station for 45 seconds rather than 30 etc.  

        

Performing of the programme:

        Applying the principles of training to my programme was an essential technique to consider. SPOR were the principles which needed to be applied, and I think I covered this well. Specificity was applied to the whole programme because I was working on improving two different skills, strength and stamina. Progression was made, because each session you aim to do more than the last one, and this generally happened. Over the whole training session progression was vastly impacted. Overload was important to obtain in order to improve, by overloading the muscles in order to improve strength and stamina. I applied reversibility to my programme by doing a session every week so that my fitness level did not decrease.

        Overall I think I chose the correct skills to work on, because stamina is needed in netball in order to have energy throughout the hole match, not just in the first quarter, therefore I think stamina is an essential skill applied to netball. Strength can be applied for example throwing a strong chest pass, instead of a weak overhead ball which can easily be intercepted.

        The programme was easy to manage, and keep up with, because I made it in order to do this. Setting up my circuits was not a challenge although at times I was a bit unorganized than I could have been, but on the whole I think I coped well. Recording the progress of my heart rate and exercises was more of a challenge. I think recording heart rate was difficult because you had to do it straight away, and count very precisely. Also remembering to write down heart rate and result of the exercise because it was a test remembering each thing.

Monitoring the Programme:

Appraisal of the Programme: