- Take of any items of jewellery
We must take off any items of jewellery to avoid it being ripped out or getting caught on anything e.g. earrings, necklaces, rings, nose studs, and watches.
We should never exercise after a meal as it causes cramp whilst playing\training. We should eat our main meal three or four hours before and have a snack one to two hours before.
A good nights rest is essential as it makes us more aware and focused. It stops us making silly mistakes.
We must tie our hair back to stop it from getting in our eyes and catching on things.
Wearing shin pads reduces the risk of getting shins splints or broken and bruised legs.
When playing or training for a sport, we must always stop for a time to hydrate our bodies, as we loose a lot of the body’s fluids during this period.
We must make sure that the training area is safe for the activities to be performed on, e.g. a flat surface for shuttle run, so we can run without loosing out balance on unsteady ground.
- Appropriateness of exercises/techniques used
Circuit training involves performing a series of exercises in a specific order. A circuit usually has 6 or 10 stations. At each station a number of repetitions are completed as quickly as possible. Circuits should be designed to avoid working the same muscle group at more than one station.
I have chosen circuit training as I think it will improve the anaerobic and aerobic fitness of a player, and lots of exercises can be included, which can make it work for any sort of sport.
For my circuit I have chosen the following 3 components which are specific to my sport and which I am going to try to improve.
- Reaction Time
- Speed
- Power
Reaction Time
‘The time taken for the body (or part of the body) to report to a stimulus’ AQA
This is needed for when we are reacting to other player’s actions.
E.g. stopping the ball, moving from one position to the other, running in after a short corner has been taken.
Speed
‘Ability of the body, or part of the body to move quickly’ AQA
This is needed when we have to run from one end of the pitch to another in order to catch or beat an opponent.
Power
‘Ability to contract muscles with speed and strength in one explosive act; the combination of speed and strength’ AQA
This is needed when we are shooting or getting the ball away from the goal during a short corner.
To improve theses three components, I have come up with a series of exercises which relate to them and develop these areas.
- Passing a hockey ball to each other quickly
In this activity the ball will be passed In surprise ways to see how quick the player can move and stop the ball. This helps improve a players reaction time as they never know which way a hockey ball is going to be passes during a match.
- Moving and passing different directions when the whistle is blown
In this activity the whistle will be blown, and the player has to move to a direction and pass to the person nearest them as quickly as they can. This helps improve a players reaction time because when they are taking a hit from the side line, they need to be able to move different directions and find a player to pass to.
In this activity the player will be asked to sprint 20m and will be timed to see how quickly he/she can do it in and how far they can sprint, and how many times.. This will improve a players speed as it helps improve their speed and respiration, which is needed in a match.
- Running from one cone to the other
In this activity a player has 5 cones spaces out directly in front of them, from their starting cone they must run to the first cone in front of them, and then back, then they run to the second cone in front of them, and then back. They do this all they way up to the fifth cone and finish. This helps improve a players speed and agility as it is helping them improve the speed in which they change their bodies position.
In this activity, they player puts their hands behind them on the bench, with their elbows facing behind them, then they lower their lower back towards the floor and then bring it back up again. This helps a player power as it strengthens the muscles in the arms, giving them a more explosive and powerful swing when hitting the ball.
- Jumping left to right over a hockey stick
In this activity the player puts their stick down on a flat surface and jumps at a steady pace left to right over it, after a few seconds gradually increase the speed of jumping over it. This improves a player’s power and agility as it strengthens our muscles in our legs, making them more powerful and more able to cope with sudden strains and stresses.
- Dribbling through the cones
In this activity the player dribbles right to left through the cones set out in front of them. This improves a player’s speed of dribbling trough other players and control of the ball.
- Jumping backwards and forwards over a hockey stick
In this activity it is just like jumping left to right over it only we jump forwards and backwards. This again strengthens the muscles in our legs and makes them more powerful in an explosive act.
This is what my finished circuit will look like and the time which we will work for and rest for will be. Each week I will add 10 seconds to the work time and kept the resting time the same.
Week one
30 seconds work 30 seconds rest
Week two
40 seconds work 30 seconds rest
Week three
50 seconds work 30 seconds rest
Week four
60 seconds work 30 seconds rest
Week five
70 seconds work 30 seconds rest
Before we start our exercise, we will be recording our heart rate. Then after we have finished our exercise we will record it again, and then every minute for 5 minutes after that. This will allow us to see how our heart rate responds to the exercise and examine if our fitness level is increasing and how much by throughout the training sessions.
- Principles of Training – SPORT
Specificity – We must focus on what we need to train for and be specific about the components at which we are looking at. E.g. for hockey I am looking at power, reaction time and speed.
Progression – We must increase how long we train for when we are thinking about a specific sport, increasing the training make us more able to do it, and more aware about what components we are improving on most. E.g. in my training programme, instead of doing 2 minutes of training, we could increase it to 4, and we will increase it every week.
Overload – We can increase how hard we work, this makes the training programme more intense and we gain more fitness from doing this. E.g. we could make the circuit more challenging throughout the 5 weeks of training.
Reversibility – If we do not stick to our training programme, we would be at the risk of losing our fitness which we have built up. We would also be less able to work for long periods of time. E.g. if we trained 3 times a week, and we stopped doing that, we would be less able than others to do it, as we are not ready for the intensity, as it needs to be built up gradually.
Tedium – If we do not make our circuit interesting, or do not adjust it to make it interesting, we wont be as enthusiastic about doing the training, and therefore become less willing to take part.
FITT – When we plan a circuit we must always think about
Frequency – How often we train
In my circuit I have decided to train at least 2 time a week to improve fitness, I have spread these sessions out to give the body time t recover from the previous work out.
Intensity – How hard we train
In my circuit I have increased the level of how hard we train each week, therefore we will be gaining more fitness each week as we are working harder and faster.
Time – How long we train
Every week the times of training will change, we will be working longer than the week before, and this will improve aerobic fitness and muscular endurance
Type – What kind of training we do
For my circuit I looked closely at the components which we would look and, and look at what skills we could do to improve these. My circuit includes three different types of components, and each of them has 2 different styles of activities to build up the skills and work on the fitness.
SECTION 2 – PERFORMING
- Implementation
I am going to conduct my programme on the Monday of the 5 last weeks before the summer holidays 2005. I will perform the programme on the school’s all weather pitch, where there is an open space, and the equipment will be provided. I didn’t have any problems while performing my programme. The circuit was easily performed once I had set up all the stations around the all weather pitch and they also were easily accessible. I had no problems with doing the station, and moving onto others.
(ii) Safety/Efficient execution of exercises
When designing my circuit, I had to think carefully about how I was going to do it, and if it was at the safest I could get it. From this I think that I have done all those as well as I could.
Before we began the circuits we were shown how to stretch by as member of staff so that we could practice the right ways of stretching so not 2 injure ourselves and also so we could do the training programme to the best of out ability.
I completed all my exercises in a safe manner, taking into consideration the safety precautions e.g. Warm up and Warm downs, and the consequences of what could happen if we didn’t follow these precautions e.g. Strained muscles.
The safety aspects that I actually used were as followed:
- Warm up– light jogging and stretching
- Taking rests – 30 second rest between stations
- Warm down – stretching to get rid of the lactic acid that had built up in my muscles.
- A member of staff was supervising me at all times with a first aid pack on hand if someone was to have an accident.
- Attitude and motivation
When performing my circuit my attitude was mostly good, I got on with the circuit responsibly and efficiently. My motivation was that I knew it would be improving my fitness after all the hard work and effort I had put into doing it, and it would improve my fitness for playing hockey which is the sport I play most of. I enjoyed doing the circuit as it gave me a boost in mentally and physically. I managed to keep a positive attitude throughout the 5 weeks, by thinking about what I would be gaining from it all in the end; this gave me more motivation, and made me work even harder.
- Effective and appropriate warm-up/warm-down
Before we participate in any type of sporting activity we must always warm our body up to prepare the muscles for the strains and stresses during the activity, and warm out body down after sporting activity to get rid of the lactic acid we have produced in our muscles.
Warm up
For my warm up,
- Our first activity will be jogging gently around the pitch. This gets the blood flowing around our body and warms up the joint and our muscles.
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Our second activity will be stretching out the muscles which will get the muscles ready for more vigorous activities and prevent injury. State all the muscles you will be stretching and when you will be using them in ur circuit!!!!! N leave space 2 draw pics of a stick man stretchin that muscle!
Warm down
For my warm down, we will start it by doing a light exercise which will maintain the blood circulation, prevent pooling in the skeletal muscles, lower blood pressure, and reduces dizziness. It stops the muscles from becoming stiff and sore. This also consist off the same activities form the warm up.
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Our first activity will be jogging gently for one to two minutes wher will you bejogging round-be specifitc
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Our second activity will consist of stretching out our major muscles e.g. our hamstrings. Write them out
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Our third activity will be another light jog for one minute. wher at?
The importance of doing a warm up is that it prepares the muscles for more vigorous training and stops us from injuring any of our muscles.
The importance of a warm down is that it gets rid of all the lactic acid which has built up in our muscles; this will prevent the muscles from becoming stiff and painful.
- Table of results
- Brief review of each session
Today when I did my circuit it went quite well. I got round all the stations safely. The weather was cloudy but there was still a bit of sun, this meant I was still able to do my circuit. When I had finished my circuit I completed the warm downs, and felt a little out of breath. My legs ached a little from doing the running around. My attitude was very good throughout the circuit.
Today the circuit went extremely well. I felt good about myself and felt I had worked to my best. the weather was sunny, prefect conditions for my program. I made my way round all the circuits trying my hardest to get better results than my previous. When I had finished I felt I had done more than the week before, and worked myself harder.
Today was ok, the weather wasn’t too good, but didn’t prevent me from doing my circuit. During the circuit, I felt a little tired, but pushed my self until the end. Feeling tired made me have a bad attitude towards the circuit, but I still carried on. I feel this week that I am improving a lot, especially with my dribbling and sprinting.
Today was the best day I have had during the weeks of my training programme. I felt more confident towards the circuit I felt that I have improved on it a lot. From feeling this, it made my attitude even more positive. I think from here I can see I have progressed a lot from the previous weeks, as I can train for a longer period of time now without a lot of difficulty.
This wasn’t a good week, the ground was slippery from the previous night’s rain and I found it hard to complete a lot of my tasks. I felt very tired and struggled on to do all of them. I found it strenuous but tried to keep a positive attitude throughout. But I am glad about the results I got as I know now from them that I have improved my fitness.
- Recording heart rate
- Recording recovery rate
My results show that my recover me is getting quicker each week, this show a sign that I have gained fitness throughout the program.
- Concluding statement
My results show that my fitness has defiantly improved throughout the five strenuous weeks of training for different periods of time. The results also show that the repetitions of the activities I did in my circuit have also increased. My recovery rate also shows that I have gained fitness as it has gone down from 80 beats per minute to 74 beats per minute.
My speed has increased a lot as I am now able to run through a series of cones 5 times in nearly 2 minutes.
I feel that my components of fitness have improve a lot, I am able to use my legs for a longer period of time, and they are more powerful and I can react better when using the ball to dribble.
I am pleased with my results, I think that they show a great deal of improvement from when I first started the program; they have made me extremely happy.
SECTION 4 – EVALUATION
- Evaluation of planning the program
I feel that when planning my circuit training program, I tired my hardest to plan it all with consistency an accuracy and I feel I have achieved that I was able to do my circuit at the end.
I did stick to all my plans and recommendations during my circuit, so I was sure that no injury would occur when doing it.
P.E G.C.S.E Coursework
Stacey Tunstall 10GHu
