Training Programme Coursework
I am undertaking this training programme to improve my agility for cricket.
My profile:
4
Age
Female
Gender
70
Height (cm)
A. Planning
i) Purpose/aim of the programme
How fit am I?
Fitness is the ability to meet the demands of the environment. Fitness is relative to the demands made on the body. I think I do not have good general fitness however I think I am better at specific fitness - this is the ability of the body to carry out set tasks effectively and efficiently. It usually requires some sort of learning and so can be called skilled - related fitness.
Score (including units)
Component of Fitness
Test Name
Level 4.4
Cardio-vascular endurance
Multi-stage fitness test (Bleep test)
35
Grip strength
Hand dynamometer
21cm
Hip/back flexibility
Sit and Reach
26cm
Shoulder flexibility
Shoulder flexibility
40cm
Explosive strength
Vertical jump (Sergeant jump)
.2m, 1.35m
Explosive strength
Broad jump
38cm
Reaction time
Ruler drop
-
Balance
Stork stand or Bench balance
4.69secs
Agility
Illinois agility run
-
Speed
30 metre sprint
21
Co-ordination
Alternate ball toss
-
Muscular endurance
Abdominal curls
By observing my fitness scores, it is fair to say that I do have strength within me. Strength is the ability to apply force against a resistance (exert force with muscles). For the "hand dynamometer", I used static strength. I know that I do have quite good strength as I was able to achieve a high score. For the "Sergeant jump" and the "Broad jump", I was able to use explosive strength very well and so with these tests and my overall strength I can conclude that I have good strength and so I will not have to improve it any further for any of my sports or activities.
My test scores show that my endurance definitely needs to be improved. My "bleep test" results prove that I need to work on my muscular and cardio-vascular endurance. If I was to become a marathon runner, I would not last very long seeing as I would not have enough muscular endurance in the legs and enough cardio-vascular endurance to supply oxygen to my muscles.
My speed can be varied. I have a quicker reaction time than movement time. The "ruler drop" test shows that my reaction is fairly quick however I could maybe speed it up a bit more. On the other hand, my movement time is not so successful. On the "bleep test", although it is testing my cardio-vascular endurance, my movement time between each stop reduces as the test becomes more intense.
The "Illinois agility run" was a test of my agility. I have not achieved the time which I expected seeing as last year when we did the "Illinois agility run" in school for fitness, I completed it in a much quicker time. However looking at my time now, I realise that I have become slower and so I will definitely have to improve my speed and agility.
My co-ordination can be very good depending on the skill level. Sometimes I can move two or more body parts together smoothly and accurately but sometimes I do get confused and my co-ordination seems to disappear. The "alternate ball toss" test was a test of co-ordination. I improved every time I did the test and this shows my co-ordination for this test was efficient.
The two flexibility tests prove that I am not very flexible however I am within the average flexibility skill for the "sit and reach" test. For the sports and activities I do, flexibility is not needed however I could maybe increase my flexibility skill to help me in life. For the "sit and reach" test I achieved a good score and it was one of the highest in the class. Alternatively, my "shoulder flexibility" test score was not too good. This shows that I need to improve my flexibility at the shoulder joints.
Overall, I think I have strengths and weaknesses in both physical and motor fitness. Strength is my strongest component of physical fitness whereas my strongest component of motor fitness is co-ordination or agility.
Have I got any injury or health problems?
I have no health problems and my diet is fairly balanced, however I have fractured my right elbow and my right ankle. I had fractured my right elbow approximately seven years ago and it had healed much quicker than the doctors had expected; so that will not affect my training programme. On the other hand, I had fractured my right ankle five years ago and it was serious and I am still having some minor problems and accidents because of it slipping. This means that I will have to take this into consideration when I am planning my programme. My diet is not too controlled which means that according to my BMI I am overweight which may affect my cardio-vascular endurance during my training programme. The last time I had gone to the hospital for my physiotherapy for my ankle, the physiotherapist had said that my ankle would slip randomly if I was not careful. This means that there could be a high possibility of reducing my skill level throughout the training programme.
What do I do?
Intensity
Activity
Day which activity is carried out
- few lengths in the pool
- swimming for fun with friends
- 1 1/2 hours worth
Swimming
Monday
- dance routine
- 1 hours worth
Dance
Tuesday
-
-
Wednesday
-
-
Thursday
- few fun games with friends at the park
- approximately 1 hours worth
Tennis
Friday
- a game or two at the park
- sometimes some skill ...
This is a preview of the whole essay
What do I do?
Intensity
Activity
Day which activity is carried out
- few lengths in the pool
- swimming for fun with friends
- 1 1/2 hours worth
Swimming
Monday
- dance routine
- 1 hours worth
Dance
Tuesday
-
-
Wednesday
-
-
Thursday
- few fun games with friends at the park
- approximately 1 hours worth
Tennis
Friday
- a game or two at the park
- sometimes some skill practise with family
- approximately 3 hours worth
Cricket
Saturday
- one long game at the park
- sometimes some skill practise with family
- approximately 2 hours worth
Football
Sunday
In a week I usually do five days worth of exercise and activities out of school. However in school we also do sports and activities in our PE lessons. We do hockey, netball, swimming, rounders, gym, football, le Crosse, athletics, tennis and some other sports. These PE lessons are completed in one hour which means that our activity is not very intense although in some sports like football or le Crosse, we do play more games than skill practise; so the intensity does increase reasonably.
What do I want to achieve?
By the end of the five sessions of the training programme, I am hoping to improve my agility for cricket and my cardio-vascular endurance for running in cricket. For my training programme I am going to create some stations which will allow me to improve my movement time more than my reaction time. In cricket, when I am running from wicket to wicket, I need incredibly good movement time to run faster, but I also need a reasonable skill for my reaction timing. In cricket, I may have to run for a long time if I hit a really good shot, so this means that I will have to be able to have good endurance to last a long time running. In cricket, agility is vital for the runners because they have to have the speed and also have to be able to concentrate on their shot. This is why I am going to try to improve my speed as well as my co-ordination.
ii) Awareness of safety aspects
What potential risks are there with any apparatus or equipment that I might use?
When carrying out my training programme, I might use some bits of apparatus or equipment that will harm me. This could affect my training programme and so I will have to take precautions and plan out carefully what I am to do and which equipment I will be needing. If I was going to use a skipping rope to improve my endurance, I could by accident hit someone walking past me with it and so I will be harming another person. I might use the bench to do a stork stand, and if I am not careful, I could suddenly slip and hurt my ankle more than it is already unstable. For any muscular endurance exercises, I would need to use the mats for support. If I am going to use the mats I will have to take into consideration that there could be some tears in the mats or I could by accident place two mats together leaving a small gap in between. This could cause a little leg injury or something which will also affect my programme. I am thinking of using the ladders to improve my agility for cricket; I will need to be aware of the people around me and how I position my apparatus around the room to prevent any accidents occurring.
What factors will I need to consider when planning the order of exercises?
When planning the order or types of exercises I am going to do for my programme, I am going to need to take into consideration many points of safety and hygiene. Before carrying out my training programme, I am going to need to plan an appropriate kit which will be suitable to work in. I am going to need to tie my hair up so it does not get in the way of any of my stations. Jewellery should also be removed before preparing anything for my training programme. This is so the majority of injuries which occur from jewellery catching onto clothing or pieces of equipment can be reduced. For the training programme, I think it is appropriate if I wore shorts and a T-shirt because I will get very hot in trousers after working very hard. I should definitely wear trainers so I avoid any risk of hurting my ankle more than it is already strong. A shower after completing the training programme may be necessary however I do not think there will be any time to do so. However if there was any time to have a shower, I would need to take a towel, shampoo and some soap for hygiene rules. After working very hard on improving my skills for cricket, I am going to need to take a bottle of water so I can recover a bit easier and cool down more. I am going to need to make sure I take my heart rate after some of my more intense activities so I know how I am doing throughout my circuit. When planning the order of my exercises I am going to need to make sure I do not have consecutive muscle groups together. If I organise my circuit to have the same type of stations in a consecutive order, this could affect me greatly causing me to lose energy faster. Finally I should consider the techniques of the training programme.
How am I going to prepare my body for exercise?
I am going to need to prepare a warm up and warm down before and after I do my circuit. A warm up is necessary before doing any sort of physical activity so you can prepare the body for activity and lessen the chance of injury, to increase body temperature and to increase the range of movement. A warm down can be a shortened form of the warm up and it also allows the body to recover gently and prevents injury. In addition a warm down would remove waste products such as lactic acid more quickly due to an increase in blood flow, reducing the chance of soreness and injury. A warm down really helps you feel at ease after doing any sort of strenuous activity as it relaxes yourself physically and mentally.
For my training programme, I am going to do a full warm up so I am relaxed and mentally prepared to participate and complete my course. I am going to firstly begin with jogging 2 laps around the sports hall without a break in between, then 20 star jumps - doing this properly by clapping by hands above my head - and finally 1 more lap around the sports hall, except this time I will sidestep. These are pulse raisers and I should do these to increase my heart rate and body temperature to increase blood flow and oxygen delivery to my muscles. Next I am going to need to do some stretches. I will be doing active and static stretches on all areas of my body to stretch for all the stations in my circuit.
In this stretch, I am stretching my neck joints and the trapezius.
I am now stretching my deltoid.
The working muscles here are my triceps.
I am stretching my quadriceps.
In this stretch, I am stretching my gastrocnemius.
By moving my hips, I am stretching the muscles within.
My final stretch and I am stretching my hamstring.
iii) Appropriateness of chosen exercise
The plan of my circuit
. Shuttle run - this is my first station. Here I am going to need to mark out with 2 cones a few metres apart, a reasonable distance to be able to run within. With this exercise I am hoping to improve my speed as I run from each cone and run back; this will help improve my skill in cricket for running from the stumps. I am aiming to improve my hamstring in this exercise so my leg muscles can build up to be strong enough to run for a long amount of time.
2. Ball toss - from the shuttle run I am going to be tired and therefore I am going to take my heart rest rate after that. Once recovering, the ball toss test will once again raise my pulse and make it more challenging for me. For the ball toss test I need a tennis ball and a timer at which I will time myself for a certain amount of time and attempt to achieve a reasonable score for my cricket skill. I am hoping for this station to improve my coordination skills for my accuracy in cricket when hitting the ball. This exercise cannot really improve any of my muscular system however it can maybe make me tired raising my pulse rate.
3. Step ups - this station should hopefully improve my quadriceps as well as my gastrocnemius. I am going to attempt to do as many as possible in a certain amount of time. Because we are doing the step ups in the sports hall, I am going to need to use the school benches. I think this exercise could improve quite an important skill for cricket like when standing out on field or as wicket keeper. Being out on the field for a long amount of time I will need good leg strength and this exercise will let me build up my muscles appropriately.
5. Bench jump - this is an exercise which I have made up on my own. Using the school benches, I am going to place both my hands on the bench, standing up and bending over one side with both hands placed on the bench and from there, I am going to jump from left to right continuously back and forth. I am aiming for this exercise to improve my agility. Agility is a very important skill that I need for my cricket and this exercise should hopefully improve it as I jump from side to side.
6. Reaction ball - after doing an exercise which consists of a lot of movement, this reaction ball exercise could maybe lower my heart rate but still improve my coordination skill. For this exercise I am going to need to use the reaction ball, which has smooth bumps around a normal ball and as you hit it against the wall it bounces off at random directions causing me to keep my eye on the ball and be on my feet constantly. This exercise will probably be the most effective of them all because if I am playing in the fielding position, I am going to definitely have to keep my eye on the ball and be ready for wherever the ball will be hit.
7. Agility run - finally this exercise will make my pulse rate rise very quickly and therefore I am going to need my warm down to be very effective. I am hoping for this exercise to improve my agility as much as any of the other exercises because in cricket, I am going to be running from wicket to wicket quite a lot and turning swiftly is a crucial aspect of the skills. For the agility run I am going to place out a few cones in a line and then going round in a circuit. I will need to start by lying on my stomach flat on the floor and then running in and out of the cones trying to achieve the best time possible. I am going to measure my heart rate after this exercise because this will be the end of my session and after doing all the different stations I think this would be the best point to measure it.
iv) Appropriate application
How is my training going to progress?
My training programme is going to have to be specific to the energy system that I want to improve. I am going to progress by starting slowly and building up each week. My body is going to take time to adapt to the changes that I am going to try and make and therefore if I do too much, I could injure myself.
I am going to need to work harder so I can improve more - this is overloading the body system. I cannot overload in one go because I will not be able to cope with such a rapid change in my exercise targets. I need to gradually make my tasks harder - this is progression. Every week I am going to increase the amount of times I train per week if I complete the target before easily. This is the frequency of my exercises and if I find it too easy the week before, it shows that I am definitely going to have to increase the frequency so I can make myself work harder. For my shuttle run station, I will need to increase the intensity once I am able to accomplish a reasonable time. I cannot increase the time of my training session because we are going to be completing the training programme during our school PE lessons. I think I am going to enjoy this training very much because I am going to be doing it with friends as a class in school and it should be quite interesting to see how I improve over the 5 weeks we are set to finish the programme in. As I mentioned at the beginning of my work, due to my ankle problem I might have to start from the beginning if any sort of injury does occur once again. This is called reversibility and this is when any changes that occur due to training will be lost if you stop. On the other hand I am hoping that nothing of the sort will happen and so I will definitely progress slowly and am hoping that I will meet my targets stated at the start.
C. Monitoring
Week One
Exercise name
Target no./time
No. achieved
Heart rate
Modifications for next week
Shuttle run
30
32
82
Increase the number of sets by a few
Ball toss
30
36
37
Increase the activity by 10 reps
Step ups
5
7
63
-
Jogging
-
-
-
-
Bench jump
5
-
-
-
Reaction ball
20
-
-
-
Agility run
20 secs
20.62 secs
93
Increase the time by 3 secs
Resting Heart Rate: 110
Time
Heart Rate
After exercise
90
min after
87
2 min after
82
3 min after
74
4 min after
69
5 min after
60
6 min after
51
7 min after
39
8 min after
31
9 min after
26
0 min after
17
I did my training programme at home this week because I was not in school which meant that I was not able to successfully complete all of my circuit. In addition, because I was at home doing the circuit, I did not have some of the equipment which meant that I could not set it up and so I do not have any results for those this week. I was not expecting to stay off school however although I did not have some of the equipment, I think I have done well for the first week. Of all my exercises I think the easiest one must have been the ball toss. I think this is because I am good at my coordination but also because it is the less strenuous of the exercises. The shuttle was easier than I thought it would be but that may possibly be because I did not set myself such a high target to start off with and therefore I was able to achieve the target quite simply; same with the ball toss. I think I underestimated myself and set myself too low a target for some of the exercises. I think I did plan the first session at the right level however on some of the exercises I think I took it too easy and did not set myself such a high target and therefore my modifications for next week are going to be to increase the number of reps or sets depending on the activity and the results I actually achieved.
Week two
Exercise name
Target no./time
No. achieved
Heart rate
Modifications for next week
Shuttle run
30
26
75
Increase the number of sets by a few
Ball toss
40
41
37
-
Step ups
20
29
70
Increase by 20 reps approx.
Jogging
-
-
-
-
Bench jump
5
-
-
-
Reaction ball
20
-
-
-
Agility run
20 secs
9.43 secs
84
-
Resting Heart Rate: 114
Time
Heart Rate
After exercise
80
min after
72
2 min after
68
3 min after
63
4 min after
56
5 min after
49
6 min after
42
7 min after
37
8 min after
31
9 min after
24
0 min after
16
This week I also was not in school to do the training programme which meant that I, once again, could not complete some of my exercises. This week was quite bad because I have sprained my ankle again when I was running in school in a PE lesson. My ankle hurt a lot and that is why I have not done as well as I expected to this week. I am quite disappointed in my results this week however I have to take into consideration that I was not at the fittest point in time to perform well. My ball toss however has improved since last week and I think that is because I am doing well in my coordination skills anyway. Next week I am hoping that I will be much more stable and I am going to be well enough to be in school to complete my third week of training in school.
Week three
Exercise name
Target no./time
No. achieved
Heart rate
Modifications for next week
Shuttle run
30
36
37
Increase number by 10 sets
Ball toss
45
37
49
-
Step ups
35
46
70
Increase by 10 reps
Jogging
-
-
-
-
Bench jump
5
27
68
Increase by 25 reps
Reaction ball
20
9
91
-
Agility run
20 secs
20.21 secs
84
-
Resting Heart Rate: 70
Time
Heart Rate
After exercise
80
min after
67
2 min after
54
3 min after
49
4 min after
32
5 min after
11
6 min after
03
7 min after
91
8 min after
76
Shamini Rajan 10M
