There are two components of fitness. These are:
- Physical fitness
- Motor fitness
Physical fitness has a number of qualities within it.
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Muscular Endurance-the capability of the muscles to repetitively exert themselves. This is not really needed during rounders as the performer does not need to exert himself for along period of time.
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Cardiovascular Endurance-the capability of the heart, blood/vessels and respiratory system to supply the needed amount of oxygen and other fuels to the muscles. Once again, this is not really needed in rounders as the systems do not have to supply the fuel continuously.
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Muscular Strength-the capability to apply an outer strength or to be able to lift a heavy object. This is very important in rounders. A lot of strength needs to be used when batting or throwing, especially long distance when a lot of power is needed.
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Flexibility-to be able to have a broad variety of motion in a joint, and lots of movement around a joint. In rounders the performer must be able to move and turn quickly, and also need a wide range of motion to be able to catch, throw and bat.
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Body Composition-the amount of fat, bone, muscle and other tissues. There is not any required body composition to be able to play rounders as it is a versatile sport and any type can play it.
Motor related fitness also has a number of related qualities, although not all of them are needed for every sport.
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Agility-to capability to speedily and correctly change the course of the whole body in space. This is very important if the player needs to turn quickly to catch a ball or needs to run around the posts
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Balance-the capability to uphold balance while standing or moving. This is not really needed in rounders as balance is not that important. Whereas in a sport like gymnastics it would be very significant. However, it may be needed when running around the bases or catching a ball or batting.
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Coordination-the capability to use the senses and body parts to be able to carry out motor tasks easily and correctly. This is vital. One must have the capability to execute the motor tasks necessary to perform to their best.
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Reaction Time-the capability to respond swiftly to stimuli. The player needs to be able to react quickly so that they would be able to catch or bat a ball easily.
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Power-the capability to shift energy quickly into a force. This is significant part as one needs to be able to transfer the energy into throwing the ball or hitting it a long distance.
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Speed-the capability to carry out a movement rapidly. Speed is needed when running around the posts in order to get all the way around achieving a rounder. Also for the fielding team, the player must be able to chase the ball and reach it to beat the opposition.
SAFETY ASPECTS
There are many safety aspects that need to be considered when designing a training programme. A warm up is very important as it increases the blood flow, stimulates the level of activity and decreases the risk of injury and also may well help one concentrate better on the activity being performed. It also helps to prepare the body for the physical exercise that should follow it. It gently raises the pulse rate, which in turn prepares the heart for more strenuous activity. More oxygen and other fuels are transported to the muscles by the body. In a warm up there should be three phases; a pulse raiser, stretching and a skills practice. A cool down must also be preformed at the end of the session as this allows the body to recover by starting to remove the build up of lactate, and by stretching it allows the muscle fibres return to their initial condition. This helps return the body to its normal state in the quickest time possible. The blood flow will be kept high, waste products are washed out and the temperature slowly returns to normal.
The equipment should always be checked before a match as if anything is not working properly or broken it could result in serious injury. This could be done by checking the bats for splits in them, using the correct rounders ball and making sure the posts are securely in position and that they cannot fall or cause an injury to a player.
The clothing should not be baggy or get in the way while playing, and if playing in warm weather light, airy clothes should be worn so as to prevent the player getting too hot and feeling faint. Jewellery should not be worn at all as this can get caught and cause damage or injury. Trainers must be worn as there will be running involved and so flat shoes will be needed.
The playing surface should be on grass and should be firm. The pitch should be marked out with the course to run in a diamond shape. The posts and batting/bowling boxes should be clearly marked out.
The batting team must stand far back from the where the playing batter is standing as they could get hit either by the bat or if the ball goes behind. Also, players standing by a post must stand on the inside; otherwise it is obstruction, which could also cause injury by the batter running into the fielder.
APPROPRIATENESS OF EXERCISE
For my programme I will be developing five different fitness components overall. These are:
- Reaction time
- Coordination
- Agility
- Power
- Speed
WARM UP
For my pulse raiser I will have to run around the rounders post two times to increase my blood flow to the muscles. This is related to rounders, as the batter will have to do this when playing.
Stretching the calf muscle:
- The feet must be shoulder width apart
- Take rear foot back; point it forward with heel flat.
- Bend front leg forward, and lean forward keeping in straight line with heel, hip and head. Hold for 10 seconds
- swap legs and repeat
Stretching the hamstring:
- the feet must be shoulder width apart
- put one foot half a step in front of the other
- keep front leg straight, bend rear leg, place both hands on bent thigh
- Hold for 10 seconds, then bend toes on front leg up (keep heel down), then lower to floor. Repeat five times
- change legs and repeat
Stretching the Quadriceps:
- raise heel towards buttocks, grasp hold of foot with one hand
- pull heel slowly to buttocks and push pelvis forward
- keep both knees together and straight
- hold for 10secs
- repeat with other leg
Stretching the trapezius:
- cross one arm across chest
- grasp with forearm just above elbow joint
- pull upper arm into chest
- keep hips and shoulders forward
Stretching the bicep:
- place are behind body to one side with palm facing outwards
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keeping arm in same position, slowly turn body around in the opposite way
- once turned maximum amount, hold for 10 seconds
- repeat with other arm
Stretching the Triceps:
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put one hand down the centre of your back with fingers downwards
- grasp the elbow with the other hand
- pull slowly downwards on elbow
- hold for 10 seconds
- swap arms and repeat
ACTIVE STRETCH
Side lunge
- stand straight with feet double shoulder-width apart, facing forward
- with hands on hips, take body weight to one side by bending knee
- then take bodyweight to other side and go back and forth 10 times
- do not hold each stretch
- to increase stretch, slide feet further apart
SKILLS SECTION
- Develops power, reaction time and agility
To be performed with 2 people:
Set out two cones, ten metres away from each other (distance from bowler and batter boxes). Hit the rounders ball with a bat that your partner has bowled to you. Hit it back to bowler. Record the amount of hits and misses in the time allowed.
Equipment needed:
1 rounders ball
1 rounders bat
Stopwatch
- Develops coordination, reaction time, speed and agility
To be performed with 2 people:
Throwing and catching. For this skill session player one needs to throw a rounders ball and while player two runs to catch it, he/she must run to a new place and be prepared to receive the ball from player two, who will in turn run to a new spot.
Equipment needed
1 rounders ball
Stopwatch
3. Develops coordination, power and reaction time
To be performed with 2 people
Bowl the rounders ball to your partner, who will hit it back to you with a rounders bat. Record amount of good balls and bad balls bowled in stated time.
Equipment needed
1 rounders ball
1 rounders bat
Stopwatch
COOL DOWN
For the start of my cool down I will do 2 laps of the rounders pitch, gently jogging to slow my heart rate down. I will then proceed to do my warm up activities, but in reverse to prevent my muscles from seizing up and allowing the release of lactic acid.
TABLE TO SHOW TIME PROGRESSION OF EACH SKILL ACTIVITY OVER THE COURSE OF THE FIVE WEEKS
TABLE TO SHOW MY HEARTRATE AND NUMBER OF REPETITIONS AT EACH FITNESS STATION OVER THE COURSE OF THE FIVE WEEKS
TABLES TO SHOW MY HEARTRATE AND PROGRESS AT EACH SKILLS STATION OVER THE COURSE OF THE FIVE WEEKS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
THIS TABLE SHOWS MY HEARTRATE BEFORE, DURING AND AFTER MY TRAINING PROGRAMME OVER THE COURSE OF THE FIVE WEEKS
MONITORING
Prior to starting the fitness programme, each student had to take an abdominal curls test and the Illinois agility run. This would then be repeated at the end of the five weeks, and compared to our initial results. For my abdominal curls test I managed 82, and I completed the Illinois agility run in 20.37secs.
WEEK 1
First week, and no one is too sure how it is going to go, but the warm up goes smoothly and the heart rate is taken easily. After starting it, the rest didn’t go to well. The equipment for the fitness session then had to be set up, but I was not sure where to get it from or where to put, so I was a little disorientated at first, but once everything was set up it went smoothly. The only problem was that the resting periods between each station was longer then first stated as I had to work in a pair, resulting in having to time Hayley for her stations. But as we were still unsure, the rest gaps varied. However, I did enjoy my fitness session. I did struggle with the chin-ups at first, resulting in me having to have very short rests during the 30secs before I could continue again. Another aspect that didn’t go too smoothly was the star jumps, as my trousers started too fall down during it. This meant that I had to slow down a few times, but overall it didn’t affect my performance in that station too much. 30secs was a good time to start on for my stations as I was only getting used to it all. I am still getting used to skill sessions. I worked with Hayley again. We had to keep on moving to a safer place for ‘health and safety’ reasons. Managed the first training programme and got good results.
WEEK 2
All the equipment was brought to the gym, and was set up, although it did take a while. The pulse raiser and stretches went well. The rest periods still larger than I wanted, but could not change that, but at least they were constant. Improving slightly with chin-ups, but not greatly, it is my hardest station. Repetitions for my stations improved. This time the skills session went well, we didn’t have to move for ‘health and safety’ reasons and we finished quite quickly as we were more prepared.
WEEK 3
Third week, and the duration of each station increases form 30secs to 40secs, this makes it a bit harder but I am still improving with each station in my fitness circuit. The intervals in between each session are the same time and quite accurate in taking heart rate. I time Hayley, take her heart rate, and then it is repeated for me. This takes a longer time, but is still precise. Skills session was nearly cancelled due to slight rain and ‘health and safety’ aspects, but it wasn’t. Although it was bad weather, the session went well, even if the stop watch decided to stop working half way through. This was sorted out easily though!
WEEK 4
I am now into the rhythm of the fitness programme and so the equipment is set up quickly and the fitness session is started swiftly and is done well. With the time increased, I am struggling slightly more with the chin-ups, although it is only an extra 10secs. It was very hot during the skills session which made it a little harder to work, but managed it well and still improving in it.
WEEK 5
Now finally in the whole routine and the entire programme goes well and smoothly. Time increases for all fitness stations from 40secs to 50secs, which is harder, but it still seems as though I found my first week more tiring! However, for my cool down I had to jog to the far rounders pitch to run around it twice and then jog back, as the nearest one was in use. We finished quickly even though the time increased from 6mins to 7mins.
EVALUATION
Evaluation of Planning
Before starting the programme, we all took the abdominal curls test and the Illinois run. I managed 82 sit ups, and a time of 20.37 around the Illinois run course. The level of my programme was set to a good level, as it tested me more and more as time progressed. The different fitness stations I chose to do tested me and made me work hard to improve.
For my fitness stations, they were in the correct order to follow each other. No station followed another using the exactly same muscle groups. It started and finished with the stations that I found easiest and had the harder ones during the middle or further towards the end, which allowed me to be more prepared for the harder ones. The stations were varied and tested my different abilities, which also made it a lot more interesting to complete the programme.
Specificity- the right training must be chosen for rounders
This was done by using the same muscles that would be used during rounders and using stations that could be useful for rounders e.g. running station
Progression- slowly increasing the workload as the training progresses
For the first two weeks the time period stayed at 30secs, but at week 3 it increased to 40secs and by week 5, the final week, it increased to 50secs
Overload- making all the systems in the body work harder
I had to work my hardest for the small amount of time that I was doing each session to push myself and improve my repetition amount
Reversibility- knowing that fitness cannot be stored
The training programme was done for a long period of time, but this fitness will not stay if it is not practised regularly
Tedium- changing activities in training to keep interest at a high level
Each fitness station was different and tested different muscle groups which meant that it varied a great deal and no two stations were really similar, which made it lot more interesting to do
These SPORT principals worked during my fitness circuit as they were easy to apply to it and made it simpler, as there were set targets to meet.
The activities I chose to implement were appropriate as there was enough space for them in the gymnasium, and the correct equipment needed was available.
Evaluation of Performing
During my training programme I was able to implement the principles of progression in my fitness session. Although I did not change or increase my time duration each week, I still managed to increase my repetitions in most of my stations, although not all. When the time did eventually increase, I managed to improve my repetitions greatly on the larger part of my stations. The result of the time increasing was not only having time to do more repetitions, but also made me work harder for longer (and the longer you work the more tiring and harder it becomes!). I also progressed my time in my skills sessions, which allowed me to improve my results each time.
When performing, I did not actually consider whether the choice of activities were correct. They worked well and were specific to the game of rounders, which made them suitable to use in my training programme.
My training programme was manageable as I was capable of performing the stated tasks to my best ability, improving each week. The time raises were just right as they allowed me to work harder, but not push me too hard. The only problem I encountered was my chin-ups fitness station. Although I struggled with this and found it very difficult (my upper body strength is obviously not that good), I did slowly and gradually improve my repetitions as time went by, even though I found it a lot tougher the more time I had to do them.
While I was performing, I did realise that my exercises were in the correct order for me to perform them in, which made it easier for me and more possible to do. There were no same muscular group stations next to each other, if there were, it would have been extremely difficult.
Throughout my training programme I managed to keep a high level of interest through each session, as each was very different, allowing me to try knew skills out each time. However, as I found chin-ups so hard, it made me dread doing that particular station, but at the same time more determined to do better. For each station and session I wanted to try and beat my own personal best, which made it a task and goal for me to reach, thus making it more interesting for me to complete.
Planning of Monitoring
The exercises were in the correct order as no station followed another by using the same muscular groups. They were set in an order of using torso, arms, and legs and then repeated again. This made it easier to continue, and not too much strain was placed on a specific muscular group.
They were the correct choice as they tested my different abilities and helped improve my skills in diverse areas. This can help me while playing a rounders match, as the different skills needed would have been looked at and practised.
I did not make any changes to my training programme during the course, although it would have been wise to have changed the chin-ups station in my fitness session as I did struggle with them. I was still able to do them, but I was unable to work flat-out for the whole required time. My heart rate was taken before I started, after the warm up and after every station. This helped me find out how hard I was working and whether over the course of the five weeks, I became fitter, resulting in a lower heart rate. My results show which stations I found easier and which I was best at performing.
Final Evaluation
My post test score of the Illinois agility test was 20.37secs, but after my five week training programme, and having re-done the test, my time has improved to 19.18secs. It was an improvement of 1.19secs. Also, for my first abdominal curls test, I managed 82 sit-ups, but when I re-took it I was able to get up to 108, making an improvement of 26 sit-ups. This shows that my fitness level has increased form doing the five week training programme.
My training programme was designed for one person during the fitness session and to work in pairs during the skills sessions. However, I had to work in a pair during the fitness session also as we had to time each other for each station. But this was not a problem as the rest gaps stayed constant, and it made it less complicated to do. All the equipment that was needed was available and there was not much setting up to do making it quick and easy to get on with. Overall, the programme was manageable and simple, as long as you are working in a pair.
After completing the course, I find it a lot easier to complete each station with higher repetitions as my fitness level improved.
Although it was an exhausting and hard experience, I did enjoy it. I was able to increase my level of fitness, do a training programme that I designed and enjoyed and work with people that I got on with. This interaction did make it a lot more enjoyable. Out of the fitness stations, I enjoyed doing the sit-ups most, as I do these regularly and it is something I find easy and fun. However, I definitely liked the skills sessions best, as this put my rounders skills to the test and slowed me to play a part of a sport that I enjoy.
If I had to redo this in the future I would definitely change my chin-ups station in the fitness session as I found these hard and would probably have benefited a lot more with a different station.
