Action plan to improve backstroke.
Section B: Action Plan Clear, realistic goals that are achievable I have identified my weaknesses and I have chosen 3 main goals that I need to clearly complete. A good way to plan and achieve these goals will be to use the acronym: SMARTER. * Specific - These goals need to be a particular aspect to my sport swimming. * Measurable - I need to know how I will measure my development during the programme. * Achievable - I would need to have a method to achieve the goals. * Realistic - The goals I choose need to be sensible, and not something like win an Olympic medal. * Timescale - I will choose to complete my programme over a sensible period of time 8weeks. * Evaluation - I will evaluate my programme at the end, to see how successful it went and if there were any problems. * Record - Throughout the programme I will write information to show of any improvements. Method of achieving goals My goals could be visualised as climbing a mountain, where my short-term goals are at the bottom and my long-term goals at the top. Short-term goal: My short-term goal is too improve upon my reaction time, specifically on my starts off the blocks and dives into the pool. This is an essential weakness in my performance, as in fitness testing a scored below average. A swimming start is vital because you have to respond to the stimulus quickly. In shorter races it can determine
Planning your circuit.
Planning your circuit. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups or two arm or legs muscles groups together because then the muscles don't get time to recover. In order to be completely fit you should include some of the muscles groups like Arms, Leg, abdominal and lower beck in your circuit and switch muscles from station to station to avoid fatigue and to make it perfect and can be used one after another so the muscles can have time to recover and the strength around the joint is balanced. If a person want to improve a particular part of the muscles for example if he wish to develop on arm the he should set the circuit training on particular
Personal Exercise Programme - Hockey
Personal Exercise Programme Name: Sarah Thomas Sport: Hockey Week 1 Mon. Gentle warm up, Circuit training: 9 Stations ) Sprints 2) Sit ups 3) Star jumps 4) Press ups 5) Tricep dips 6) Pull ups 7) Alternate Crunches 8) Ski Sit 9) Step-ups Do for 30 seconds at each station. Tues. Gentle warm up, Fartlek training: 30 mins; ) Jog 5mins 2) Fast walk 3mins 3) Jog 4mins 4) Sprint 30secs 5) Run briskly 6mins 6) Jog 2mins 7) Run 3mins 8) Sprint 30secs 9) Jog 5mins 0) Fast walk 1min This will mimic the changes of speed throughout the game. Wed. Gentle warm up, Continuous training: Jog for 30mins at the same pace, DO NOT REST! This will help your muscular endurance. Thurs. REST - it is important to do this so that you do not over train Fri. Gentle warm up, Interval training: 50-metre sprint followed by 30 seconds easy jogging enabling your self to recover. 5 reps = 1 set. With 2mins rest in between do 3 sets. Sat Gentle warm up, Weight training: Work on legs, use lightweights lots of reps; this will build on muscular endurance. Sun REST Week 2 Mon. Dynamic Stretch, Circuit training: Same stations as last week. But this time increase the time spent up to 40secs on each station. Tues. Dynamic Stretch, Farltek Training: 30 mins Same as last week but increase the intensity, work harder and try and run further in the allocated time.
Training program - Rugby.
ACTIVITY- I have decided to choose Rugby. In order to be a good rugby player you need to be of good standard in the following fitness components: * Power * Coordination * Aerobic Capacity * Muscular Strength * Speed * Reaction time * Flexibility ACTION FITNESS COMPONENT Capability Tackling Power, coordination, muscular strength Average Passing Power, coordination, muscular strength, reaction time Strong Kicking Power, coordination, flexibility Strong Running with the ball Power, coordination, speed Strong In order to perform my activity well I need to make sure that I have the right fitness requirements for the sport. Power- in order to be a good rugby player you must have a high standard of power. Power is a combination of speed and strength. It is required for most athletic events. In order to improve your power you should eat some fatty foods and foods high in protein. Also do weights on specific muscle groups. Coordination- coordination involves putting the relevant motor programs in the right order, and effectively using the neuromuscular system to produce smooth and efficient movement. This is a necessity when playing rugby, as you have to have good coordination in order to perform accurate passing and running with the ball. Muscular strength- muscular strength is the ability to be able to apply strength against a resistance.
The skills and techniques required for an opening bowler in Cricket is the knowledge of the essential rules of the sport.
Analysing Performance Summer Specification: Candidate Name: Centre Name: Centre Number: Candidate Number: Observation of a player/competitor/participant or self -analysis in a practice/game/activity situation. Activity: Cricket Name of Player/Competitor/Participant Role/Position: Pace Opening Bowler Identify the important skills/techniques needed for a participant in his/her position/role. The skills and techniques required for an opening bowler in Cricket is the knowledge of the essential rules of the sport. For example, the bowling and fielding rules are compulsory. The bowling run up and action has to be legal and suitable for the umpire. For example, for any type of bowler it is illegal to throw the ball when bowling. This can be detected by the elbow rotation. If the elbow rotates more than 45 degrees it is classed as an illegal bowl. Also which is more specific to the opening bowlers knowledge of cricket is the numerous types of bowling, such as straight bowling, swing (both in, out and reverse), slower ball, full toss, yorker and the bouncer. All these types of bowling are restricted by rules. For example, a straight bowl has to be a certain width from the wickets. If it is well off target the in is classed as a wide ball. A wide ball is given always when the ball goes down the leg-side of the batsmen. This gives runs to the opposition as an extra.
Pep Training Program
Pep Training Program Intro I am a 15-year-old male and I am going to devise a training programme for myself to do over the next 6 weeks. I play a lot of football but also enjoy many other sports including cricket, squash and athletics all of which along with football I participate in regularly. The main reason I want to get fitter is because I feel my performance at the end of a game is not as high as it could be because my body is tired and is not performing at its peak level for a long enough period. This also has a major affect on my performance because I can't carry out skills as quickly or as well towards the end of a game to the level that I know I can. This then gets me frustrated and can have a negative effect on not only me but also the rest of the team. I feel that if I design a training program to improve my fitness my performance will be greatly enhanced and will not only help myself but other people as well. I am quite lucky in the fact that I have no real health problems and have suffered no major injuries in my sporting life. However I can be prone to pulled or strained muscles after strenuous exercise so I will have to make sure that I have an appropriate cool down that will stop this from happening on my training programme. Before designing my programme I need to think of my likes and dislikes towards training. I don't mind running long distances outside
Explain in more detail what aspects of fitness I need and why I need them to be excellent to perform at my best.
Anatomy and Physiology Task 1 The identification and justification of the components of fitness important in your chosen activity. Since football is an invasion game, to play it I need a relatively good standard of all round physical fitness. All different aspects of fitness need to be of a high quality, these include skill related fitness, cardiovascular fitness and muscular fitness. Now I will explain in more detail what aspects of fitness I need and why I need them to be excellent to perform at my best. Skill Related Speed - Speed is vital because as a central midfielder I need to be first to the ball before my opposite number. It is also important for making forward runs as they need to be made quickly to catch the defenders off guard. Furthermore, speed helps when attempting to get past an opponent with the ball because when a skill is executed, acceleration is needed to then get away from the opponent. Co-ordination - Co-ordination is an obvious important factor when playing football because to kick the ball correctly, good co-ordination is needed. If swerve is going to be put on the ball, the foot must make contact with it in a very specific area. If co-ordination is not at its best then this would be very difficult. Reaction Time - Good reaction time is essential because football is very unpredictable and as a player I must be ready and prepared for almost
Football includes ball skills, stamina and speed. This wouldn't be difficult to set a training programme for.
Sunday, 22 September 2002 Sam McDevitt Performance can be improved by training by setting a training plan and sticking to it, i.e. a footballer could set-up cones and sprint from one to the other simultaneously for a minute then relax and do it again, and so on. This results in a better stamina and improves his overall fitness. Activity: Football Football includes ball skills, stamina and speed. This wouldn't be difficult to set a training programme for. You would start off warming up and then practise ball skills followed by a match and finish off with a warm down. Step 1 Send players for a five-minute jog with the coach at the front performing such tasks as touching the floor with his hand every now and again (1=right hand touch, 2=left hand touch, 3=jump and head). Be careful that players don't run too fast or sprint, as this will tire them for the later activities. Step 2 Gather the players in after the jog and spread them evenly with at least arm width space between each other. Stretch the hamstrings, quads, groin, quads and calves. Begin the routine with some simple, slow joint rotations: * Ankles and Knees: hands on knees; knees bent; rotate knees in a circle in one direction 5 times; repeat in the opposite direction * Hips: stand straight; hands on hips; rotate hips in exaggerated fashion in a circle in one direction 5 times; repeat in the opposite
Sprint Training Plan
Circuit Plan Planning Purpose/Aim of the Programme Personal Fitness Profile Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks My Current Level of Health: I suffer from no prominent illnesses. Although I have had a few previous injuries where I pulled my hamstring and gastronemius, which kept me out of training for 3 months and I had to have physiotherapy for it fortunately they recovered. Although I still do have problems with my ankles, which are very weak from a previous injury that never recovered, and sometimes in training if working particularly hard it can cause a strain on my Physiatic nerve. Fitness Generally I think I am quite a fit person. For Athletics I train every Tuesday and Thursday, overall in the week I do 3 hours of training for athletics. In the winter we do circuit training on Thursdays, which is hard. In the summer we have meets every second Saturday or Sunday, which are for most of the day and sometimes I have them for school during the week. At school I do 3 hours of PE, which involves sports such as: hockey, netball, basketball, badminton, athletics, volleyball, trampolining and rounders. In the beginning of
Exercise Addiction.
Exercise Addiction Exercise is an enjoyable way to relieve stress and increase energy levels, however, when involvement becomes intense, exercise can turn into an addiction that must be performed every day. If an exercise-addicted person cannot exercise, he or she will experience a great deal of guilt and anxiety over the inactivity. Not being able to exercise causes severe depression. Problems at home, work, and with relationships occur. "Psychological and/or physical dependence on a regular regime of exercise characterized by withdrawal symptoms after 24 to 36 hours". - quoted from www.personal.psu.edu There are two types of Exercise Addiction Positive Addiction: (healthy habit) Negative Addiction: (exercise controls one's life) Only a small percentage of people have a negative addiction. Symptoms and signs: - Exercising to the detriment of every other element of their lives - Exercising despite serious physical injuries - Missing work, school, and time with loved ones in order to exercise - Depression, low self-esteem, repressed anger Withdrawal Symptoms Anxiety Irritability Guilt Muscle twitching No matter how much they exercise or achieve in other areas of their lives, they believe they should do more. Because some sports demand a certain body type (such as gymnastics or ice skating) or depend on the weight of the athlete (such as wrestling or
