There are two types of warm up which are typically used- General and specific. The purpose of a general warm up are according to ‘Wesson Et Al’:
- Increase body and muscle temperatures and blood flowing to working muscles.
- Facilitate the production of energy for exercise.
- Increase oxygen delivery to muscles.
- Improve the travel speed of nerve impulses
- Improve the efficiency and the speed of muscle contractions.
- Gradually increases the load on the heart, which helps prevent abnormal cardiac rhythm.
This type of warm up includes callisthenics, stretching and running; stretches should be smooth, slow movements held for 20-30 seconds.
The other type of warm up is specific; it is a type of warm up, which is specific to the movement of an activity.
Warm ups should always be made as specific as possible to the exercise that follows. Preparing the specific muscles, which will be used and activating any energy stores which will be required for a particular exercise.
An important aspect which should be carried out during the warm up and cool down sessions are multiple stretches, as these help to relax the muscles before a training session and help to remove lactic acid and recover from signs of fatigue after the training session. There are two types of stretches, which can prove beneficial to the performer.
According to ‘Wesson Et Al’ this when the athlete performs voluntary muscle contractions, and they hold the stretch for a period of thirty to sixty seconds to get the full benefit of the stretch. By consciously relaxing the target muscle at the limit of the range of motion, muscle elongation may occur following regular contraction. I will employ static stretches in my warm-up
According to ‘Wesson Et Al’ this refers to the range of movement, which can occur with the aid of an external force. This is generally performed with the help of a partner who can offer some resistance, although gravity and body weight can also be used.
Overleaf examples of stretches can be found.
Hamstring stretch.
Hold stretches for 10 to 30 seconds without straining or bouncing, which may create or increase muscle tears. Breathe deeply and rhythmically.
Stretch #1
- Sit on the floor with one leg out straight.
- Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh.
- Extend your arms as far as possible, grasping the ankle of the extended leg and pulling your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight.
- Hold 10 seconds, then relax.
- Stretch the other leg.
- Repeat.
Calf Stretch
Standing one foot in front of the other, feet comfortably apart, both feet facing forward, front leg bent (knee over ankle joint), back leg straight, back straight.
Press the heel of the back leg into the floor until a stretch is felt in the calf muscle in the back of the lower leg.
If no stretch is felt, slide the heel slowly backwards, keeping the foot on the floor.
For improved stability and a greater stretch, push against a wall.
Quadricep stretch
This stretch can be performed either standing, or laying on your side. If standing use a chair or wall for support.
Grab one leg at the ankle, and slowly pull your heel up towards your bottom, whilst slowly applying a stretch on the quadriceps muscles (The large muscles a the front of the upper leg).
If you can not reach your ankle, wrap a towel around your ankle, a pull on that, do this version lying down.
Aim to keep your knees together and back straight throughout the stretch.
Push your hips forward to increase the stretch on the quadriceps muscles.
BICEP STRETCH
Place your arm straight against a wall, with your palm facing the wall.
With your body close to the wall, slowly turn your body away from it, keeping the arm and bicep in contact with the wall.
This is an excellent stretch for the biceps and chest muscles, and will help prevent your muscles becoming sore after training.
TRICEP MUSCLE STRETCH
Sit or stand tall, with good posture.
Place one arm behind your head, with your hand facing down your spine.
Use the other hand to gradually push down on the elbow joint, whilst slowly increasing the stretch on the triceps muscle.
Repeat again on the other side.
HIP FLEXORS
Place one leg forward with your knee above your toe, and the other stretched back with that knee touching the floor.
Your hands can be placed on the front leg or floor to aid balance.
Slowly push the pelvis forward until you feel the stretch in the upper thigh / hip flexor muscle of the rear leg.
The warm up I am going to use is as follows.
-
I will carry out 3 Minutes of jogging on the spot
- Stretches-
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Hamstring stretch, which is used to get the muscles loosened in my leg calf stretch The final leg stretch I am going to do is the quadriceps stretch. Each of these stretches I am going to hold for thirty seconds and I am going to do three repetitions of each. Biceps stretch and the triceps muscle stretch, again I am going to hold these stretches for thirty seconds but I am only going to do two repetitions of each. ( Examples of these can be seen in appendix one)
Safety Considerations.
Another important safety aspect, which is concerned with the end of exercise, is a good cool down.
Cool Down
A cool down is a similar process to the warm up; it is a way in which we can aid the prevention of muscle soreness or injuries. There are main aspects of a cool down, it is said to.
- Help prevent stiffness and soreness in the muscles by discarding the lactic acid, which builds up in the muscles.
- Help return the body to its normal temperature and the working pulse rate to its resting pulse.
The purpose of a warm up is to keep metabolic activity high and the capillaries dilated so that the oxygen can be flushed through the blood tissue and while doing so it should remove and oxidise any remaining lactic acid in the body. This should help to remove any experience of dizziness if an exercise is abruptly stopped.
The build up of lactic acid can affect the functioning of the muscles and should be removed by the process of a cool down period.
In order to return the pulse to its resting rate, a similar activity could be used as the one to warm up.
Lactic acid is built up and after a long period of time will decrease the flexibility etc in a person. Lactic acid would be used to describe the intense pain felt after strenuous exercise. Lactic acid is a by-product of anaerobic glycolysis. If enough oxygen is not available, lactic acid is produced and stores in the muscles. Lactic acid can prevent an athlete from performing at their best, it is said to cause a burning sensation within the muscles. This burning sensation is a result of a change in muscular acidity. The point at which lactic acid begins to accumulate in the blood is known as the anaerobic threshold or lactic threshold (LT). You can reduce the lactic build up faster if you perform light exercise after intense effort. Continue moving slowly until your breathing rate slows.
Relaxation exercises are a good way to finish of a cool down.
Safety considerations for Training Methods
The training methods I choose to employ are:
- Continuous Training for cardiovascular fitness.
- Circuits and weight training for muscular endurance.
As the continuous training and the weight training will be fitness suite based, it is necessary to do a gym induction. Below I have stated safety considerations, which should be considered in the gym.
Gym Induction.
When carrying out exercise in the gym it is very important that a gym induction is carried out before hand. A gym induction consists of the athlete being introduced to the equipment in the gym, it is explained to the athlete exactly how the machines and equipment should be used and also the safety regulations which need to be carried out whilst using the gym equipment. The athlete will be required to comply with certain safety demands such as:
- Always have long hair tied back.
- Always concentrate on what you are doing because lack of concentration may result in an injury from a machine or the gym equipment.
- T-shirts should always be tucked in to prevent them from getting caught in the equipment.
- Clean all gym equipment after use.
If these rules are maintained there will be no disputes and it will also help to ensure that the athlete will be safe and suffer no injuries when using the equipment.
As continuous training requires specificity the training will be predominately carried out on a treadmill. There are a few safety aspects, which should be considered when working on a treadmill:
- Always ensure that shoe laces are tied.
- Ensue that you do not get distracted whilst using the running machine or it could cause injury through a fall.
- Certain sessions will be overloaded but it is important not to overload too much or it may cause injury.
After any training session recovery is very important:
During exercise it is advised that a recovery period is carried out.
Recoveries after vigorous exercise are very important, the body needs to be given time to recover from any signs of tiredness or fatigue.
Oxygen is a main component when talking about recovery; the increase in breathing rate will help to increase the amount of oxygen produced. The oxygen produced during the period of recovery is used to rebuild the muscular stores of ATP and PC, which may have been used. It is also used to remove any build up of lactic acid in the muscles during exercise.
The oxygen debt compensates for the oxygen deficit, which is required to complete the exercise, if energy wasn’t supplied to the body aerobically the oxygen debt may not equal the deficit as it has other functions, which it is desired to carry out: according to ‘sport and PE’ these are:
- It supplies energy for the increased cardiac and respiratory rates, which remain elevated during the phase of recovery.
- To supply oxygen to provide for the restoration of the oxy-myoglobin link.
Recovery is also important for the removal of lactic acid, the build up of lactic acid can cause problems to muscle functioning during exercise. For example:
- Muscle contraction may be impaired.
- Energy production from glycolysis may stop.
I will carry out a recovery session between my cardio-vascular training session and my weight training session where I will walk about for a minute to help my muscles to recover. I will further ensure that I have at least one recovery day between my fitness-suite based session and my circuit training session.
For weight training it is important that safety is considered.
- The techniques used in weight training are very important, it is important to ensure that they are carried out properly so that you will not pull a muscle or put too much strain on your body.
- Each week I will overload the size of the weights or the number of repetitions carried out. It is important to ensure that you do not overload too much otherwise you may end up hurting yourself, it is advised that a person carrying out weight training should not go any higher than 80% of their 1RM.
- Again when carrying out weight training it is important that a recovery is employed.
Circuit training is the last training method, which I am going to employ. Circuit training is a callisthenic/toning exercise, with regards to safety it is important that the correct techniques are carried out.
It is also very important that circuit training is carried out in a safe environment to prevent injuries.
Pre Session-
Session One- week one
Warm up
- I will carry out 3 Minutes of jogging on the spot
- Stretches- Cam be seen in appendix one
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for Fifteen minutes at 6.5Mph
Weight Training
Cool Down.-4th October
- I will carry out a three minute jog on the spot
- Stretches- Can be seen in appendix one
Overall evaluation of the session- As this was my first session I found it quite easy to attain my targets. So next week I am going to begin to overload slightly by increasing the weight size to 50 1RM and by increasing my running time up to twenty minutes at 6.5Mph. as this was my first week I will be able to come to terms with the intensity, which I must set for myself each week. At the end of the session I checked my heart rate, the result I recorded was only 120 beats per minutes, so I would have to increase the intensity to reach my training zone.
Session Two- Week One
Warm up
- Carry out stretches. These can been seen in appendix one
Circuit training
Station Exercise Time Circuits
1. 20m Shuttle Run 30secs 2
2. Resistance bands 30secs 2
3. 15m Hurdle Run 30secs 2
4. Medicine ball lift 30secs 2
5. Skipping 30secs 2
6. Abdominal curls 30secs 2
7. Step-ups 30secs 2
8. Press-up 30secs 2
9. Speed Bounce 30secs 2
10. Tricep Dip 30secs 2
I will carry out a recovery period of twenty seconds between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Overall evaluation of the Session.
I found this session quite enjoyable. I felt that I was able to complete it without using up all of my energy. I felt that next week I can overload this by the time spent at each station. I will spend more time at each station so that I will be able to carry out more repetitions. I am going to increase the time by ten seconds to intensify my work out.
Session Three
Warm Up.
- I will carry out 3 Minutes of jogging on the spot
Weight Training
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for fifteen minutes at 5.5MPH.
Cool Down.-4th October
- I will carry out a three minute jog on the spot
- Stretches- Can be seen In Appendix One.
Overall evaluation of session- After carrying out this session I felt quite tired. I was able to complete it. I think that I could overload next week as I didn’t feel under much pressure and didn’t think that I was reaching my target of my acquired training zone. Next week I will over load my weight training by increasing the size of the weights by 5kg. I will also increase my cardiovascular session by increasing the amount of time of which I am running for.
Session Four-week two
Warm up
- Carry out stretches. These can been seen in appendix one
Circuit Training
Station Exercise Time Circuits
1. 20m Shuttle Run 40secs 2
2. Resistance bands 40secs 2
3. 15m Hurdle Run 40secs 2
4. Medicine ball lift 40secs 2
5. Skipping 40secs 2
6. Abdominal curls 40secs 2
7. Step-ups 40secs 2
8. Press-up 40secs 2
9. Speed Bounce 40secs 2
10. Tricep Dip 40secs 2
I will carry out a recovery session of twenty seconds between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Overall evaluation of session.
After completing this session I could feel that my muscles were working harder than they were in the last session, carrying out more repetitions at each station caused my muscles to work harder and leave me feeling a bit tired. Even Though I felt tired, I think I could overload by increasing the time spent at each station by five seconds.
Session Five
Warm up
- I will carry out 3 Minutes of jogging on the spot
Weight Training
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for fifteen minutes at 5.5MPH. And then reduce it down to 5.0mph for another fifteen minutes.
Cool Down.-4th October
- I will carry out a three minute jog on the spot
Overall evaluation of the session- I could feel that this session was more difficult than last week, although I managed to complete the weight training sessions. During my cardiovascular session I began to get tired and had to stop for a small break.
Even though I stopped in cardiovascular I feel that I could overload weights next week: increase weight repetitions but I will keep cardiovascular the same to attempt next week.
Session Six- week three
Warm up
- Carry out stretches. These can been seen in appendix one
Circuit Training
Station Exercise Time Circuits
1. 20m Shuttle Run 45secs 2
2. Resistance bands 45secs 2
3. 15m Hurdle Run 45secs 2
4. Medicine ball lift 45secs 2
5. Skipping 45secs 2
6. Abdominal curls 45secs 2
7. Step-ups 45secs 2
8. Press-up 45secs 2
9. Speed Bounce 45secs 2
10. Triceps Dip 45secs 2
A recovery period of twenty seconds will be carried out between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Overall evaluation of this session.
By increasing the time spent at each station I am consistently making it harder for myself. I found this session harder than the others as it required more energy the extra five seconds at each station meant that a few more repetitions could be carried out. I still feel that I could overload next week by increasing the amount of circuits that I complete, as this would get my heart working harder.
Session Seven- week four
Warm up
- I will carry out 3 Minutes of jogging on the spot
- Stretches- Can be seen in appendix one.
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for twenty minutes at 7.0Mph and then will reduce it down to 6.5Mph for a further fifteen minutes.
Weight Training
Cool Down.-4th October
- I will carry out a three minute jog on the spot
- Stretches- can be seen in appendix one
Overall evaluation of the session- I felt that I coped well with the increased repetitions during my weight training. I was able to complete the cardio-vascular training this week without taking a break in between. I feel that I could overload next week.
Weight training- increase number of sets to three sets.
Cardio-vascular training – I will increase the time I spend running next week up to 7.5Mph,
After this session I recorded my heart rate and found that I was working within my training zone as it was 159 beats per minute.
Session eight- week four
Warm up
- Carry out stretches. These can been seen in appendix one
Circuit training
Station Exercise Time Circuits
1. 20m Shuttle Run 45secs 3
2. Resistance bands 45secs 3
3. 15m Hurdle Run 45secs 3
4. Medicine ball lift 45secs 3
5. Skipping 45secs 3
6. Abdominal curls 45secs 3
7. Step-ups 45secs 3
8. Press-up 45secs 3
9. Speed Bounce 45secs 3
10. Tricep Dip 45secs 3
I will carry out a recovery period of twenty seconds between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Overall evaluation of the Session.
After this session I was feeling quite tired. I managed to complete each circuit. By increasing the number of circuits I increased the amount of time that I spent moving about which made it harder for me. After completing three circuits I feel that this is an adequate amount of circuits to carry out. Next week I will overload by adding on more seconds to the time spent at each station.
Session nine – week five
Warm up
- I will carry out 3 Minutes of jogging on the spot
- Stretches- ( which can be seen in appendix one)
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for twenty minutes at 7.5Mph, then reduce it down to 7.0Mph for ten minutes, then reduce it further to 6.5Mph for another ten minutes.
Weight Training
Cool Down. -4th October
- I will carry out a three minute jog on the spot
- Stretches- Can be seen In Appendix One.
Overall evaluation of session-
I found this session a bit difficult as I had overloaded my training sessions, but I was able to complete it with a feeling of tiredness. Next week I feel that I could overload. I will attempt to overload by increasing the size of weights to 70%1RM and also increasing the speed up to 8.0Mph. as I was quite tired I knew that I was working within my training zone, I recorded my heart rate the result I received was 165 beats per minute. I felt that I coped well with the intensity of this session
Session Ten- week Five
Warm up
- Carry out stretches. These can been seen in appendix one
Circuit training
Station Exercise Time Circuits
1. 20m Shuttle Run 50secs 3
2. Resistance bands 50secs 3
3. 15m Hurdle Run 50secs 3
4. Medicine ball lift 50secs 3
5. Skipping 50secs 3
6. Abdominal curls 50secs 3
7. Step-ups 50secs 3
8. Press-up 50secs 3
9. Speed Bounce 50secs 3
10. Tricep Dip 50secs 3
I will carry out a recovery period of twenty seconds between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Overall evaluation of session. –
After completing this session I felt quite tired, I feel that I was working within my desired training zone. I was able to complete each station, which I was happy with.
Next week I feel that I could overload by adding an extra ten seconds on to the time spend at each station.
Session Eleven- week six
Warm up
- I will carry out 3 Minutes of jogging on the spot
- Stretches- can be seen in appendix one
Cardiovascular training.
- For this part of my training I will carry it out on the running machine
- I will begin by running for fifteen minutes at 8.0MPH, then reduce it down to 7.5Mph for a further ten minutes, and then reduce it down to 7.0Mph For another ten minutes.
Weight Training
Cool Down. -4th October
- I will carry out a three minute jog on the spot
- Stretches- can be seen In Appendix One.
Overall evaluation of session-
As this was my final week I was pleased with the progress I had made, I wasn’t able to complete this session without stopping as I found it quite tough. I felt tired during it. Again this week I felt that I was working within my training zone. After I completed this session I recorded my heart rate, the result I received was 159 beats per minute, I think it was lower than the previous week because during my run I had to stop, get off the treadmill and get a drink of water to give myself a break.
Session Twelve- week Six
Warm up
Carry out stretches. These can been seen in appendix one
Circuit training
Station Exercise Time Circuits
1. 20m Shuttle Run 60secs 3
2. Resistance bands 60secs 3
3. 15m Hurdle Run 60secs 3
4. Medicine ball lift 60secs 3
5. Skipping 60secs 3
6. Abdominal curls 60secs 3
7. Step-ups 60secs 3
8. Press-up 60secs 3
9. Speed Bounce 60secs 3
10. Tricep Dip 60secs 3
A recovery period of twenty seconds will be carried out between each station.
Cool Down
The cool down is to be completed like the warm up. Only add another minute on.
- Stretches, those of which can be seen in appendix one.
Evaluation of the session-
As this was my last training session I overloaded the time spent at each station up to sixty seconds. I found this session quite tough and tiring. At the tricep dip I felt my arms getting very tired on the third circuit and I wasn’t able to complete the fifteen repetitions.
I feel that he aims of my pep were followed throughout each of my training sessions
Application Of Theory
Any effective training programme will be directed by the Fitt principle in order to devise an appropriate training schedule.
When designing a training programme the F.I.T.T principle may be considered. This principle provides the starting point for any fitness programme. The FITT stands for:
-
F-Frequency of Training
-
I- Intensity of exercise
-
T- Time or duration of exercise
-
T – Type of Training
Clearly once a selection on fitness components has been made, it is vital to determine for those components how frequently I need to train, at what intensity, for how long and what exact type of training will improve my selected components.
F.
The elite athlete will need to do some sort of training some days, depending on the activity being undertaken. Endurance or aerobic type activities can be performed five or six times a week, on the other hand more intense or anaerobic activities such as strength work should be performed three or four times per week. This is because body tissue requires sufficient rest days in order to repair after a high intensity work out. The frequency of my work out will be twice a week. I will carry out cardio-vascular training and weight training on one day and will carry out circuit training on a different day in that same week.
I.
The intensity of the exercise. This can also depend upon the type of training occurring, and can be quite difficult to objectively measure. For aerobic work exercise intensely can be measured by calculating an individuals ‘training zone’ this is represented by the training heart rate and so involves observing heart rate values, which become much easier with the event of a heart rate monitor.
The most established method of calculating the training zone is known as the Karnoven principle. Karnoven developed a formula to identify correct training intensities as a percentage of the sum of the maximum heart rate reserve and resting heart rate. Maximum heart rate reserve can be calculated by subtracting resting heart rate(HR rest) from an individuals maximum heart rate(HR Max)
Maximal heart rate reserve = HR(max) – HR(rest)
An individuals heart rate can be calculated by subtracting their age from 220:
Maximal = 220-age
Maximal = 220-16
= 204
Karnoven suggests a training intensity of between 60-75% of maximal heart rate reserve for the average athlete. This can be adapted to account for individual differences. To record the intensity I can take my heart beat at the end of each session to see if I am reaching my training zone.
T.
The time or duration that the exercise is in progress. For aerobic type activities, the athlete should be training within his/her/my training zones for a minimum of 20-30 minutes. However it is important to remember that duration should not be considered in isolation since intensity of training often determines the duration of the training session.
As my fitness scores were low I am going to start my training sessions with a low time period so that it will be easier for me to increase the time period at each session so that it is beneficial to me. For muscular endurance I am using two types of training, weight training and circuit training, for weight training time is not relevant as I will be using repetitions, but for circuit training the time spent at teach station will increase in order to overload.
T.
The type or mode of training that is undertaken.
Because I am aiming to improve cardio-vascular fitness and muscular endurance I will choose training methods which are relevant to these. For cardio-vascular the type of training that I will use is continuous training, and for weight training I will use two methods: Circuit training and weight training.
Other Safety Considerations
In terms of good practice and for safety considerations nutrition should be considered before and after participating in a game of Gaelic football in order to ensure that the correct nutrients are received.
According to ‘Wesson Et Al’
Nutrition.
Sport nutrition is of great importance. A well balanced diet is essential for optimum performance in both training and during competition. This is because the athletes are placing enormous demands on their bodies when competing at the highest levels. An adequate diet is needed to enable the body to function properly. There are five main groups of nutrients that should be included in an athlete’s diet.According to ‘Wesson Et Al.
- Carbohydrate
- Fat
- Protein
- Vitamins
- Minerals.
There are two main types of carbohydrates- Simple sugars and complex carbohydrates. Carbohydrates are vital to the athlete as it is a primary source of energy and is particularly essential during high intensity exercise, it is also necessary for the nervous system to function properly and also determine fat metabolism in the body. The daily recommended carbohydrate intake is 50% but as athletes tend to be more active than other people it is advisable for them to add in an extra 10% giving them an intake of 60%. Carbohydrates are stored in the muscles and liver as glycogen so that it is a readily available source of energy. Some sources of carbohydrates include, cereals, fruit and vegetables.
Fat is also a major source of energy up to 70% of our energy is derived from fat during our resting state. In the body fat usually exists as triglycerides or fatty acids. When sufficient oxygen is available to the muscle cell, fatty acids constitute the fuel for energy production as the body tries to spare limited stores of glycogen for higher intensity bouts of exercise, this can delay aspects of fatigue. The body adapts to using up fat through training. Fat is not listed as a sole fuel source it is combined with glycogen. Glycogen stores are completely depleted and the body attempts to supply all the energy required for metabolising fat. If fat is eaten alone it can inhibit the ability of the muscle to use it as a fuel source. It is recommended that an athletes diet is low in fat, especially saturated fats, which will promote good health and adequate energy stores.
Protein
Proteins are made up of long chains of amino acid. They are required for the growth and repair of body tissue, proteins aid the production of enzymes, hormones and haemoglobin. It is seen as a third source of energy. Protein should constitute 15% of total calorie intake, adequate protein should be consumed in the athletes diet and it is generally thought that sufficient protein can be gained from an athletes diet. Some sources of protein include: meat, fish, poultry, beans, pulses and dairy products.
Vitamins
Vitamins are only required in small amounts in the body but are vital in the production of energy and metabolism. A well balanced diet can provide the adequate amounts of vitamins required in the diet. It is believed that vitamin supplementation can enhance energy production and may lead to an improvement in the athletic performance. Vitamins can be found in fruits, vegetables and wholegrain cereals.
Minerals.
As like vitamins, minerals are only required in small amounts but are also vital as they are used for tissue functioning. Many of the minerals are dissolved by the body as ions and are called electrolytes, they maintain the permeability of the cell and also aid the transmission of nerve impulses and enable effective muscle contractions. During exercise many minerals can be lost through sweat and have to be quickly replaced.
Athletes Diet.
Eating any foods before, during of after exercise can have direct effect on the performance. Any athletes undergoing strenuous exercise need a high-energy intake. As we can see it is stated by ‘Wesson Et Al’ research points out that athletes should consume 4-6 small meals a day instead of 2-3 larger ones. This is to ensure that muscle and liver glycogen stores are kept topped up during the day. Before a high competitive game athletes are recommended to consume a high glycogen meal 3-4 hours before the activity begins. After exercise it is very important that the body is refuelled within two hours of the previous exercise.
For my PEP I intend to have a something filling about three to four hours before training or a match so that I know that I am receiving nutrients to help build up my strength. I will keep my diet low in fats and try to receive my energy from starchy carbohydrates to ensure that that I can received the required nutrients.
Suitability/purpose of exercises.
Throughout this programme I intend to employ three training methods.
Continuous training.- For cardio-vascular work
This type of training involves using large muscle groups at a steady or low
intensity, over a long period of time. For example, Jogging or cycling. The intensity of such exercise should be at approximately 60-80% of the maximum heart rate, this is outlined in the Karnoven principle so that the body does not feel too much discomfort during exercise.
As a result of continuous training I hope to be able to run long continuously throughout a gaelic match. For my training sessions I am going to carry out running on a treadmill, to improve my cardio-vascular fitness.
By carrying out continuous training I hope to improve my cardiovascular fitness so that I can improve my performance throughout a match.
Fartlek Training
This is a form of endurance conditioning, where the aerobic energy system is stressed due to the continuous nature of the exercise, throughout the duration of the exercise, the speed or intensity of the exercise is varied so that both the aerobic and anaerobic systems can be stressed. Fartlek sessions usually last a minimum of 45 minutes with the intensity of the session varying from a jog to a sprint.
As a consequence of using this training method the following adaptations according to ‘Wesson Et Al’ will occur to my cardiovascular system.
1. Cardiac Responses
By doing cardiovascular training many responses can occur. These include:
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Hypertrophy: The heart responds to increased workload intensities by getting larger. By increasing in size this enables the heart to work more efficiently, particularly at rest. The increase in the thickness of the myocardium, i.e. cardiac tissue, enables the left ventricle to fill more completely with blood per beat since the thicker walls contract more forcefully.
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Stroke volume: as the heart increases in size it can hold more blood and the contractility of the myocardium improves. This means that the resting stroke volume and the maximum stroke volume achieved during exercise is increased. As the athlete’s stroke volume increases the cardiac output when working can also increase.
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Bradycardia: this means the reduction of the resting heart rate. The increased size of the ventricular cavity in trained athletes allows a longer amount of time for the heart to fill up (diastolic phase). This means that the heart can fill up with more blood.
Vascular Responses
The Vascular responses include:
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Increase in the size of blood vessels: this means that more blood can be transported around the body and so less pressure is put on the heart to pump the blood round the body.
With an increase in the size of blood vessels, my heart will be less stressed, therefore I should be able to withstand the pace of a gaelic football match and stay in focus for sixty minutes.
Respiratory Responses
The respiratory responses that occur are:
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Decrease in the resting respiratory rate: this is due to the fact that the lungs are larger and so they can hold more oxygen and so athletes do not have to breathe as much while resting.
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Increase in the size of respiratory muscles: this means that the lungs have more strength when breathing in and so take in a lot more oxygen than someone who doesn’t exercise. This in turn means that the person doesn’t have to breathe as often as someone who is unfit. This is very useful when playing Camogie etc, as you don’t become tired as quickly as enough oxygen is taken in at the start.
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Increase in lung volume: this means that the lungs are able to hold more oxygen and in turn, this means that the person doesn’t have to breathe as often.
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More efficient diffusion: this means that the oxygen inhaled by the lungs can be diffused into the blood as quickly as possible. This means that oxygen gets to the working muscles quicker and so fatigue occurs more slowly when exercising.
Circuit Training- For Muscular endurance work
Circuit training involves performing a number of callisthenic exercises in
succession, such as abdominal curls and step-ups. Usually each exercise is
performed for a set period of time and or a set amount of repetitions, the
circuit can be adapted to meet the fitness requirements of a given sport. As
my given sport is Gaelic football I will be focusing on aspects of circuit
training, which aims to improve the muscular endurance of my arms and legs. When a circuit is being planned it is important to take into consideration:
- The number of participants.
- The standard of fitness
- The amount of time, space and equipment that are available.
For my circuit training I will use different exercises such as: Speed bounce, press ups, medicine ball lift and so on, by using these I hope to improve my muscular endurance
By carrying out this type of training I intend to improve my muscular endurance.
As a consequence of using this training method the following adaptations will occur to my body:
During circuit training I will be stressing slow twitch muscle fibres, which respond by enlarging up to 22%. This gives greater potential for aerobic energy production since larger fibres mean a greater area for mitochondrial activity. Endurance training can increase the activity of oxidative enzymes, which work on breaking down our food fuel to release the energy stored within, which will provide the body with more energy.
Weight Training- For muscular endurance work
During my PEP I am going to use weight training as a means to improve my muscular endurance. Weight training is the most widely used and popular method of increasing muscular endurance.
A muscle will only strengthen when forces to operate beyond its overload. Overload can be progressed by increasing the :
- resistance
- number of repetitions with a particular weight.
- number of sets of the exercise
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intensity, i.e. reducing the recovery periods.
For activities where maximum muscular endurance is required such as a sixty minute Gaelic football match. I will need to be performing 3 sets of 3 repetitions at 60-80% of my 1 repetition maximum.
I will be carrying out my weight training in the fitness suite so I will use a lot of the machines available to me, for example: The Pec Dec, which is used for the pectoral muscles, leg curl, which is used for the hamstrings, biceps curl, which is used for the biceps, by using these weight machines I hope to improve the status of my muscular endurance.
By carrying out this type of training I hope to improve my muscular endurance.
As a consequence of using this training method the following adaptations will occur to my body:
One adaptation that might occur is increased capillarisation of the muscles, this is according to ‘Wesson Et Al’ new capillaries may develop, which enables more blood flow to the muscles and enables more oxygen to reach the muscles. Furthermore existing capillaries become more efficient and allow greater amounts of blood to reach the muscles, which also become more efficient at extracting the oxygen.
Each week I hope to carry out at least two sessions per week to contribute to my Personal Exercise Programme, one will be fitness suite based and one will be circuit class.
As a consequence of using this training method the following adaptations will occur to my body:
Again if this training method is carried out successfully, my muscular endurance will improve and so should my level of performance.
Application Of Theory
Principles of Training.
Before I begin any training session it is important for me to understand the different principles of training and relate them to my training programmes.
The principle of Overload
Overload- For the body’s systems to make these adaptations, they must be overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal. The body can be overloaded in two ways.
- Increasing frequency of the exercise.
- Increasing the time, which is to be spent on each exercise. People who are not of an adequate fitness level may start of by carrying out exercise which is not overly strenuous but then build the intensity of the exercise up for the next session.
- For each of my training sessions I will overload each week in order to improve my fitness levels. For my cardio-vascular work I intend to attempt to overload either the length of time, which I spend on the running machine or the speed at which I am running. For my weight training sessions I intend to attempt to overload each week by increasing the size of weight, which I will be using, increasing repetitions or increasing the number of sets I do, and for the circuit training I intend to attempt to overload by either increasing the amount of time spent at each station or increasing the number of circuits that I carry out.
The principle of progression
Progression- The overload imposed on an athlete must be progressive. If a training programme stays at the same intensity adaptations will only be evident at the beginning, as after this the body; the body needs to be given time to adapt to the changes that it will be making as there will be increased demands on it. So this means that the level of exercise should be gradually intensified. If this is not carried out it can result in the muscles becoming torn or injuries occurring. The fitter I become will mean that it will be harder for me to make improvement. From this I hope to be able to show that I am gradually reaching my full potential. I hope to be involved in at least two training sessions each week so that I can gradually progress in fitness.
Each week I should find my training sessions a bit tougher but as my fitness will build up I should be able to complete them without suffering from tiredness.
The Principle of Reversibility
Reversibility- The adaptations that take place as a result of training are all reversible. Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. Any improvement made through fitness can be reversed. Your body will build up fitness levels through exercise, when exercise stops the body begins to gradually lose the levels of fitness, which it has gained. It doesn’t take long for your body to lose its fitness it can occur in only three or four weeks. Muscles become weaker, and up to seven weeks of inactivity can produce physiological effects. As I said before I will carry out at least two training sessions per week, this is to increase my fitness levels, if I want to keep them at a high standard I must continue this training and ensure that I carry it out during the week.
The Principle of Specificity
Specificity- Is the least complex training principle. In order for a training programme to be effective it must be specific for the sport and position of the performer. Every exercise that is carried has a specific effect on your body. For example, leg press is specific to strengthen leg muscles. The law of specificity suggests that any training undertaken should be relevant and appropriate to the sport, which the performer is training for. The specificity rule covers more than just he muscles, fibre type and actions used but also the energy systems, which are predominantly stressed. The energy system used in training should replicate that predominantly used during exercise. The energy systems should also be stressed in isolation of each other so that high intensity work should be done in one session.
When designing my PEP I need to use equipment, which is specific to the exercises I will be carrying out to improve my cardio-vascular fitness and my muscular endurance. I will do this by using a running machine to improve my cardio-vascular fitness as this will help to increase my heart beat and will help me reach the required training zone. For muscular endurance I will choose exercises which are specific for improving my level of muscular endurance, for example carrying out sit ups during a circuit training session
3. Age
According to ‘Wesson Et Al’ -
Most of us reach our peak of physical fitness in our mid twenties or early thirties. The extent to which our fitness declines Is largely due to increased inactivity which accompanies the ageing process. Numerous studies have concluded that there are many physiological changes that occur with age, and exercise can decrease the rate at which this decline occurs.
Cardio-respiratory functioning for example will decline for many reasons:
- Maximum heart rate decreases by approximately one beat per minute, every year. This has a knock-on effect to cardiac output which consequently decreases as we age.
- Stroke volume also decreases, due to the laying down of collagen fibres in the myocardium of the heart. This reduces the heart’s elasticity and contractility.
- The formation of fibrous plaques in the arteries is associated with the ageing process, and so peripheral resistance to blood flow is increased.
These factors result in a reduced blood flow around the body and a decreased ability to transport oxygen to the working muscles. Aerobic capacity therefore decreases at an estimated rate of 10% per decade, largely due to a reduced V02 maximum and a decreased a- V02 (less oxygen is being taken from the blood and utilised in the muscles.
Furthermore:
- Lung tissue loses some elasticity with age, which decreases some lung volumes and capacities. This further reduces oxygen availability to the muscles.
- Changes in the effectiveness of the musculo-skeletal system can also occur with ageing, decrease muscle strength, mass and fibre cross sectional area and an increased percentage of slow twitch muscle fibres can also occur with an increase in age.
- There is a decrease in the ability of the nervous system to initiate and respond to stimuli. This is largely due to a loss of nerve cells in the brain.
Age is very relevant to this PEP, the age of a person determines their maximum heart rate older people have a lower maximum heart rate than someone younger than them. For me to reach my required training zone I must be training at 60-80% of my maximum heart rate so therefore my age is Important.
4. Gender
‘According to ‘Wesson Et al’
Gender is also a factor, which requires consideration whilst exercising, Males are generally stronger than women and require more energy and they are able to work at a higher level, due to having a larger heart and larger lungs meaning that they have a better transport of oxygen around the body. Females tend to be more flexible than women, however males have a narrower pelvic girdle than females enabling them to transmit power between the legs and the trunk, which can be a great help in sport and exercise. Females tend to have more body fat than males, which can put a strain on their heart, muscles and joints. Males produce a hormone called testosterone, which promotes the growth of muscles and bones.
As I am a female gender is something, which must be considered before constructing a training programme. As we know males tend to be stronger than females and have a bigger body mass therefore they can carry out a larger work-load than women. Before I design my training programme I must consider the types of equipment I am going to use so that they will suit me in terms of my build.
Overall evaluation of the training Programme
After my training sessions, I carried out retests to evaluate my progress, below is a table of my retest results comparing to my original results.
My Results Retest Results
20m Shuttle run 58 76
Flexibility 27 27
Standing Jump 190 185cm
Muscular endurance 50 65
Hand Grip 31 31kg
10 x 5m shuttle 19.30 19.65
After completing my six week programme I was quite happy with the results when I re-tested my fitness. I am happy to say I improved the fitness components I set out to do this with. I drew up training sessions for each session, which I completed each week for the six weeks. After every training session I was able to complete an evaluation of the session, which I found a very valuable way to asses my contribution and to record if I had worked hard enough to reach my required training zone. From this I could include my considerations of overloading for the following week, which would make them more effective to my body.
From looking at the results I received in the retest I could see that I improved. My results went down in the standing jump and in the 10 x 5m shuttle run. In the 20m shuttle run, I increased my previous result by eighteen runs. I was extremely happy with this as cardio-vascular endurance was my focus. I also improved my result in the sit-up test, I improves by doing another fifteen sit-ups, again I was pleased as this was the other component, which I was focusing on. My results for flexibility remained the same. I believe that my training methods were successful.
If I was to carry this out again I would try to include another method of training such as fartlek training as part of my continuous training.
Appraisal of my PEP
For my training sessions I chose three types of training, I carried out the weight training and the continuous training in the same session and in a different session I carried out circuit training. These methods proved very beneficial to the progression of my fitness level. I was able to build up cardio-vascular fitness, which can be seen from my results I manages to partake in another eighteen runs which proves that my training sessions were working. The other main component, which I was working on was muscular endurance, from this I could also see that my training sessions were working as I managed to complete a further fifteen sit-ups within the two minutes. This will help me to be able to withstand the pace in a football match.
Throughout this personal exercise programme I managed to learn many important aspects in relation to training and vigorous exercise. I learned about the different components, which are required for high levels of performance. I also was able to understand and appreciate the true value of a warm up and cool down before and after exercise. I completed a thorough warm up and cool down before and after each of my training sessions, which prevented me from feeling fatigue during most of my training session. Raised heart beat will help me to perform better throughout a game of Gaelic football.
Because I wasn’t carrying out heavy training sessions for a few months I wasn’t entirely fit, and because of this I began to feel and burning sensation due to the build up of lactic acid during the beginning of my first few training sessions, especially the first few circuit training session. From this I decided to increase the jog in my cool down to help prevent the feeling of soreness. I also concentrated more on my warm up.
I was able to design effective training programmes by using the F.I.T.T principle and the SPORT principle, from these I was able to see exactly was I had to include in a fitness programme to make it successful.
The progression I made over the six week period, I felt was good. Due to the improvements, which I made I intend to carry out the training sessions from now on, overloading each week to again improve my level of fitness and in turn improve my game even more. Circuit training is adaptable so I can make changes to it to prevent me from becoming bored of the same continuous circuit, which will help to encourage me to carry on.
Throughout my six week training period I found a few problems with the availability of the equipment when I required to use it. As the gym is a public place there are a lot of other people who use it so the order in which I was going to carry out my session would have to be rearranged. Another problem that I came across was that I was continuously increasing my running time and speed but I was becoming quite tired at each increase, so I feel that I may have overloaded slightly too much to gain a good beneficial session, but it is seen that the intensities are suitable for a girl my age.
If I was to carry out my training programme again I would take some points into careful consideration. I don’t feel that six weeks was a long enough period for me to carry out an extremely beneficial exercise programme, so I would increase the number of weeks that I was doing the training sessions for or if this wasn’t able to be done I would increase the number of training sessions carried out in a week.
Overall I feel that the training sessions were beneficial as I did see an improvement in my retest results and also within my performance in a Gaelic football match.