Safety Considerations:
I should warm up before I take part in any sporting activity because this gradually raises my body temperature and heart rate and improves the exchange of oxygen from the blood. It also stretches my muscles and decreases my susceptibility to muscles injuries.
For Example, to warm up if you were about to play football, you would first do a cardiovascular warm up to get your pulse rate gradually towards the working pulse rate, you would do this by jogging and sprinting. Then you would do some stretching exercises, stretching the gastronemius, hamstring and quadriceps is essential. Stretching normally starts at the top of the body (e.g. neck and shoulder stretches) and works to the feet and ankles.
Another reason to warm up for an event is to improve my performance and also prepare me mentally for an event.
Warm clothes, like a tracksuit, should always be worn when I warm up.
My warm up should take between ten and fifteen minutes and make a smooth changeover from resting to taking part in an activity which should lower my chance of getting injured. The warm up should be timed to be finished off just before you start your activity so that you do not have time to cool down.
Every training session or physical activity should finish with a warming-down. The warming–down takes between ten and fifteen minutes, five minutes to return the pulse to normal and ten minuets of static stretching to disperse lactic acid in the body, because if it is left in the body it will make my muscles ache and eventually cause cramp and the muscles will stop working. While you warm-up the blood brings fresh supplies of oxygen to the muscles.
As in the warm-up, when warming down a footballer would make sure they stretched the muscles in their legs. If a person has been circuit training using a variety of muscles, then all of the muscles should be re-stretched in the warming-down. The warming-down is like the warming up; stretches are done from top of the body gradually working down through the body to the ankles, these gentle movements gradually bring your pulse rate down to its original beats per minute and reduce the risk of cramp in the muscles.
The muscles that you use to play football are mainly your leg muscles which are your quads, hamstrings, calf and gastronemius. Other muscles used are your pecks and your biceps and triceps.
Principles of Training
There are different ways in which we can improve cardiovascular fitness, and there are certain principles of training which need to be understood.
There are 9 principles of training, they are:
- Systematic
- Individual Needs
- Specificity
- Overload
- FITT
- Progression
- Reversibility
- Regularity
- Moderation
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Systematic it is important that the training programme is planned.
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Individual Needs is your personal fitness level that you work to, not others.
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Specificity is the specific training to your sport that you are doing.
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Overload is important so that you train at a worthwhile intensity.
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FITT stands for Frequency Intensity Time Type.
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Progression is important so you can push your self to a higher level.
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Reversibility means that you must stop training and have breaks otherwise you will loose fitness.
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Regularity means that you need to train on a regular basis but allowing rest time.
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Moderation means that you must not over train.
How I applied the Principles of Training
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Systematic – I planned the exercises that I needed to do in Circuit Training and Interval Training and I kept to the plan.
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Individual Needs – This is shown because I have made up my own exercise plan and not someone else’s.
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Specificity – This is also in my program because I have done the exercises so they relate to my sport, football.
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Overload – I worked hard at the exercises and my heart rate decreased.
- FITT -
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Frequency – I trained at the same time each day
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Intensity – I increased the intensity by 5% each day.
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Time - I spent the same amount of time to make it a fair exercise so results do not differ.
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Type – Every other day I did circuit training and then Interval training.
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Progression – I progressed with my exercises and the results can be seen in my improvements.
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Reversibility - This is shown because I only did one period of exercise a day so I have a rest period before the next exercises.
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Regularity – I kept a regular pattern to my exercises which I did every day.
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Moderation – I did not over train as I only did one set of exercises per day.
Monitoring, Recording and Evaluating
To record pulse rates and recovery rates accurately you have to do the same exercise in the same way and same place. This is because if you did 15 press-ups one day and then 20 press-ups the next, your pulse rate will be quicker and recovery rate will change so this would not be an accurate reading. Also it has to be in the same place this is because if you did running on concrete and running on grass the reading will be different because grass is a lot easier to do exercise on grass.
From this PEP there will be many training benefits. This is mainly improving your stamina so you can run faster and longer, this will be shown when you run because you can push yourself to a higher level to get better times. I have proven this as my heart rate has gradually fallen each time I exercise. If you train a lot as well you will improve your overall figures even more.
I have noticed an improvement in my personal fitness since I have began my 6 week programme and I presume I will improve further as I am just about to start my football training for the new season.
In my evaluation of my improvements I feel that I have improved a lot. As you can see my heart rate improves as does my recovery rate so therefore my stamina has improved, this shows a definite progression and overload.
Exercise Programme-Circuit Training
Exercise Programme-Interval Training
