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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