When planning my training there are many factors I need to take into consideration ‘S.P.O.R.T.F.I.T.T’; Specific: Making sure that the training is suitable to the sport that you play. Eg. Muscular endurance to football. Progression: to ensure that each time you train, your results imrove. Overload: to increase the length of reps during exercise. Reversibility: How long it takes before the changes reverse. Type: For my fitness requirements I shall be doing circuit training as it is more suitable.
Frequency: How much you perform a exercise or how many reps you do. I shall be working for 45 seconds on each station Intensity: How hard you train Time: Tedium: To stop this from becoming boring I shall work with a partner and set targets to improve scores each lesson. Section 2 Safety Point 6 Before starting my training programme it is important to check the equipment, to ensure that it is safe to use, eg. Checking a cycling machine to ensure that it is set up properly, so that I can get accurate results when I exercise with it to help my training programme.
My training plan; Bench – Tricep dips Mat- Sit ups and press ups Warm Up It is important to warm up before exercise. Warming up by stretching ensures that you prevent a chance of injury during exercise. Also it allows you to be physically and mentally ready for the sport as it motivates you. There are three phases to a warm up, an aerobic phase, a stretch and flexibility phase, and then a skills and intensive exercise. A warm up should be suitable for the sport that the participant is about to play. The gradual increase of stress on the body reduces a chance of injury, and the pulse and body temperature are raised to nearer the working rate.
The changes to the body as a result of warming up are that the body systems, muscles and joints gradually become used to working harder. Also, by concentrating in warm up activities there is a chance that you could gain an advantage on your opposition by having a better start to a match. There are different types of stretches that can be involved in a warm up. There are static, assisted, and dynamic stretches.Static- easing the muscle into the stretched position and holding it for 10-15 seconds. Assisted- when the action is affected by pushing against a friend or a wall.Dynamic- by moving into the stretch position and ‘bouncing’ the muscle.