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Essay Health Related Exercise Programme

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Health Related Exercise Programme

The objective of every training lesson is to improve my performance.
Each session needs to be well planned to improve my fitness. The
sport, which I have decided to improve for health and fitness, is
Netball the position that I play is as Goal-defender. Training must
include: warm up and warm down, practicing skills and various fitness
activities linked to netball. This training is an example of Interval
training, as I have to develop my fitness in a short time (5 sessions)
by working hard and gaining fitness quickly.

The appropriate fitness aspects for netball that I am anticipated to
improve are listed as the following:

* Aerobic Capacity

* Muscular Endurance

* Muscular Power

* Speed

* Balance

* Flexibility

My current level of fitness is good prior to a fitness test we carried
out, the results obtained from the fitness test are shown below and it
is quite evident that there are a few fitness aspects that I need to
improve on.

Fitness aspect

Test for fitness aspect

Results

Power

Standing Broad Jump

1.30m

Agility

Illinois

17secs

Speed

15m Sprint

3.7secs

Balance

Stork Stand

2.1secs

Flexibility

Sit and Reach

11cm

Endurance

12 minute run

2062m

Muscular Endurance

Sit -ups

50

During each session of my training I need to ensure my self that the
conditions I am training in are safe. Basic safety aspects, which I
need to follow, are listed below:

* I must be sure that my body is able to cope with the demands of
training

* My training mus...


... middle of paper ...


...enough to make my body system adapt to
training. As I increase the time and number of repetitions I should
also increase the heart rate level at which I work.

I must also understand my training thresholds. I will do this by
calculating my maximum heart rate and working out which training zone
I am working at e.g. the speed-training zone. When my MHR is 60% I
will be at the aerobic threshold training effect. When my MHR
increases to 80%-90% I will be at the anaerobic threshold level. I
will be changing my fitness training level from aerobic-anaerobic
threshold. This means my training time will be shorter and my recovery
time will be longer.

A netballer would probably train like this during Off-season. This is
because the emphasis of my training programme is on developing my
muscular strength and aerobic fitness.


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