Trainning Programme

Cool down is also very important to do as it returns you to your resting pulse rate and prevents lactic acid from building up within joints and muscles and prevents fatigue. After exercising I shall do a cool down. This will gradually allow my heart rate and breathing to lower to a comfortable level. I shall cool down by repeating slow stretches, until my pulse is down to resting rate. Cooling down will prevent lactic acid from occurring; however will not prevent muscle soreness. Cooling down will also reduce the chances of dizziness or fainting caused by the pooling of venous blood. Another benefit is that it reduces the level of adrenaline in the blood.

When planning the order of exercise you need to make sure you are not working the same sets of muscles consecutively. The first activity in my circuit will be press ups, and as they are working my muscular endurance, my next exercise will be working my cardiovascular endurance. My second station is skipping ropes which are cardiovascular endurance; the next will then be squats as they are muscular endurance. I will keep alternating my stations so there are not two muscular or cardiovascular endurances together, so therefore my fourth station will be ski jumps as they are cardiovascular. My next station will be sit ups, using muscular endurance, then the ladder for cardiovascular endurance. Next shall be the cones as they use muscular endurance, then my following activity will be throwing a ball to the wall for cardiovascular endurance. My ninth station will be side steps, and then finally step ups for cardiovascular endurance.

All these stations shall be in my circuit, alternating muscular and cardiovascular endurance to ensure I have an effective and specific circuit.

Appropriateness of Chosen Exercises

Ladder:

I have chosen this activity as it will improve my skills in many different areas. By completing this station each week it should gradually build up my cardiovascular endurance, speed and overall determination. By wanting to beat my target that I have set each week, this station should determine me to push myself to the best of my ability and to beat the target I have set myself, causing me to go as fast as I can to complete this increasing my speed. This exercise is very suitable for my circuit in the way that it is a strong cardiovascular endurance exercise and will be a challenge each week. This will also be very suitable for my sport as I will need a lot of cardiovascular endurance to be able to continue playing my sport for a long period of time.

I chose this activity as I have never done this type of exercise before.  I believe it shall be very interesting to have it in my circuit as you can do many different steps and patterns within the ladder. I will not find it boring to do, and therefore push myself to the best that I am capable of. It is also good for different step patterns which are essential in netball. I could also change the intensity of the activity each week making it more challenging to do.

I want to improve my accuracy skills, so running in and out of the spaces of the ladder should help enhance my performance in this area. I want to be able to continue running for a longer period of time, so this should also help to improve my performance at this.

Above are some foot drills that I could use on the ladder. However, as I have never done this activity before I shall keep it simple by using the single leg run. Nevertheless, once I feel confident enough that I could achieve a good performance in another drill I shall then go on to the double leg run and carry out this drill on the ladder.

Press-ups:

I want to improve my upper body strength as I want to have a more accurate and powerful throw. I also mentioned this in my specific targets, as I want to be able to improve muscle strength. To improve my ability in performance, I feel that press-ups are a good way to do this, as they work on your arm muscles and therefore develop strength. So by doing at least 20 of these a week I should see some improvement. I will not need much space or equipment to carry out this activity. I shall only need a mat to carry out my press ups. This will not take up much room and will be easy to get out and put away.

This exercise will also help me achieve my target of better muscular endurance. As I push myself each week, I will gradually develop more strength in my arm and shoulder muscles and therefore have more power behind my arm which will result in being able to complete my target of having a more powerful and accurate throw.

There are many ways to carry out press ups. Seeing as I do not do them regularly I shall not do the full ones. Although I also need to improve and push myself so I am going to be doing the ¾ press ups (shown above) However, I may not be able to carry these out in the first week or so, so this is how I shall progress every other week, and hopefully by the 3rd week I will have achieved my aim to do ¾ press ups.

Doing these press ups each week, my arm muscles should gradually have increased by the time I can complete the ¾ press ups and therefore begin to achieve my target of having a more powerful throw, I will then have a better throw coming from my stronger arm and shoulder muscles.

Appropriate Application

During my training programme, I want to improve my performance each week. To enable myself to do this, I shall set myself targets for every activity each week. I will  note down my results into a table after each training session and analyse whether I reached my target and improved my performance from the previous week.

I hope my results improve each week as this will mean I am achieving my target of improving my endurance. How long your muscles can work for depends on your endurance, there are two types of endurance, cardiovascular and muscular, both of which I have previously explained about.

Each week I shall be setting myself new targets, I should hopefully find it less demanding to beat my old targets but more demanding to accomplish the new target I have set myself for each activity each week. The reason for training is to improve your ability to take part in physical activity. Each week I shall set my targets which are harder than the week before, this means I will push myself to beat the target set, hopefully achieve this and improve. For example, if I performed 25 press-ups one week, my target for the week after would be 30. I will not make my target too hard to achieve but also not too easy that I beat it by a great deal.

How to train efficiently, safely and challenging are the key points of when training.

There are five guiding principles which apply to all fitness training. These are to ensure you have activities or exercises that are specific to your training, and include specificity, overload, progression, reversibility and tedium.

Specificity:

Training must be specific to your sport or activity, the types of fitness required and the particular muscle groups. Any training I do, I must ensure it is suitable for the sport I am training for. This in my case is netball. I could exercise the whole body, or just specific muscles for the time needed.

Overload:

This is where you raise your training to a higher level than normal to create the extra demands to which the body will adapt. This can be done in three different ways. Increasing the intensity, this can be done by running faster or lifting heavier weights. Also, you could perform more repetitions each week, and constantly change your targets.

You would also ensure you get into your training zone.

To work these out I then did the following:

220-16, this is 220 minus my age (16) which equals 204, meaning 204 bmp (beats per minute).

60-80% of 204 therefore will be my aerobic zone and 80-90% of 204 will equal my training zone.

Increasing the frequency, this is done by increasing the amount of times you train a week, instead of twice a week I could enhance it to 3 or 4. Lastly, increasing the duration, this is done by exercising for longer to prolong the demands.

This shows I need to work my body as hard as I can to develop performance. I must work harder at the training method that I am using. I will need to increase my heart rate to a higher level, to increase endurance levels.

Progression:

As the body adapts to training it progresses to a new level of fitness. Progressing to the next level is achieved by gradually increasing the intensity to create an overload.

I will increase the intensity gradually to ensure to prevent injury or strain on muscles and will also progress in training.

Reversibility:

Training effects are reversible. If exercise is reduced in intensity or stopped altogether then the benefit can be quickly lost. Deterioration will set in after about one week. This is because I would have completed the programme and will no longer be having the weekly session to keep up my fitness. Strength and speed are gradually lost with muscles loosing their tone and size.

I shall try to prevent reversibility by still exercising after the 6 week training programme. This will ensure I still stay fit and do not lose all endurance and ability gained during the training.

Tedium:

This is where you can become bored of your activities and begin to find them tedious. This is why you need to ensure you change your skills from one activity to another activity each week before you begin to find the station becoming boring and tedious.

I need to ensure to take all these applications into mind when it comes to my circuit to enable myself to have the most effective and appropriate circuit.

Monitoring/Results

Short sprints is highlighted in yellow. I changed it to side steps after the first week as I realised it was not demanding enough and was too like the cones. I have explained this in my commenting on the programme on the next page.

Comments on Results after Each Session

Recording: Heart Rate, Recovery Rate

Evaluation