Designing a Fitness Program
When designing a fitness programme it is very important to remember
that the traing period and structure must be split up into three main
sections. Warm up, Conditioning and warm down.
Warming up is a must for all training programmes as it reduces the
risk of injury this can come in the form of star jumps jogging and
flexing. Warming up also increases muscle contraction and it also
stimulates the cardio activity (heart rate). The warm up may also
increase the mental preparation of the mind
Conditioning
Conditioning is the main bulk of the activity that is going to build
your muscle strength etc. when conditioning some coaches start with
the Technique â–º Group session â–º Full game, where the main focus is too
develop skills that are needed for an actual game. Most Coaches go
through the technique gradually breaking it down piece by piece doing
drills specific to the technique.
Cool down
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You need to cool down to risk the chance of getting cramp as it
releases lactic acid from the joints it also reduces the risk of
muscle damage. When warming down it is suggested that you jog
gradually decreasing intensity or stretching with the focus on the
major muscles.
Fartlek training
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The Fartlek training scheme is the variation of speed in activities
that are predominantly aerobic.
Interval training
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The interval training scheme is the alternating method between work
and rest ie sprint - 10 seconds rest 1 minute. The interval-training
scheme can be affected by
-Intensity
-Work time
-Length of repetitions
-Length of recovery
-Overload principle
-Adjust Sessions
Circuit Training
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The circuit triaging is predominantly suggested for strength sports
and activities such as rugby and weight training.
-Increase of stations
-Increase of repetitions
-Decrease time for circuit
- Decrease time for repetitions
If the Circuit Training is used you can apply the overload principle
Investigate the contemporary body of knowledge that underpins the current recommendations for exercise programming in the pursuit of improved health.
The training program develops the aerobic system using the four aerobic training types: continuous, fartlek, aerobic interval and circuit training. There is 4-5 sessions per week, which improves aerobic fitness. 3-4 of these are used to specifically develop aerobic fitness, and the remaining session/s are used to develop tactics and skills, strength and flexibility for general fitness and strategy. Continuous training for 20-30min (e.g. jog) at 60-80% maximum heart rate (MHR) develops aerobic endurance, so the athlete won’t become too fatigued during quarters. High intensity work of moderate duration at 80-90% MHR develops leg speed, essential for netball. Fartlek training (varying speed and terrain) works both aerobic and anaerobic systems, which is very useful and specific to the needs of an eli...
I have many goals as an Athletic Training Student, and continuing my education is the biggest goal in order to be successful in my career and future goals. Eventually, I will earn a doctorate and go on to work at a professional level with a major league soccer team. I also aim to increase the knowledge and awareness of mental health within the field of athletic training.
Additional Duties: Unit Fitness Program Coordinator. You are already a unit Physical Training Leader and have been one of the most active in the squadron. Filling this position will provide you a squadron level leadership opportunity where you can use your PPS traits to influence take charge of the program and make an impact the fitness of all assigned personnel. You will be able to Team Dynamic traits create a program and routines that you will be able to implement and lead during squadron physical training sessions. You have done an outstanding job with our flight’s program now you will be able to affect the entire squadron and benefit the Air Force by increasing the physical fitness of all squadron personnel, which will in turn create
In this paper I will be looking at an article called The Over Training Syndrome, which was written in 1994. I will be comparing the information in the article with the content from the week 6 Qualifying Sports Training lecture. This will be done by directly quoting the article, then the lecture and having a short discussion on the quoted point. The four areas of comparison will be; the definition of overtraining, the cause of overtraining, the effects of over training, and the recovery time from overtraining. The goal of this paper is to discuss the advancement in knowledge over the last twenty years in these four points on overtraining.
Six Week Personal Exercise Program My weakest sport is Football. My weakest areas are strength, fitness and speed. The skill related fitness required in Football is Agility, Power, Co-ordination, Balance, Speed, Cardiovascular fitness and Muscular endurance. Agility is needed to dribble past an opponent; Power is needed to withstand pressure from an opponent and to shoot with strength; Co-ordination is needed to be able to have the ball under your control; Balance is needed to be able to stay on your feet even when tackled; Speed is needed to move fast into spaces and towards the ball; Cardiovascular fitness is needed to play a whole match without being too tired during the match and Muscular endurance is needed so the muscles can last a whole match with getting too tight. To improve my weaknesses in Football, I will use circuit training doing the following activities: · Bench walk · Bench jump · Triceps dip · Press-ups · Step-ups · Shuttle run I will be using the principle of Progression to make sure my weaknesses improve as much as possible and as quickly as possible.
The purpose of this assignment is to provide an appropriate fitness assessment for a rugby union player. An effective fitness assessment should provide essential information regarding players’ match fitness and reveal what fitness programs need prescribing. In order for a test to be effective it must reflect the specific demands of the sport. Each test was chosen due to its specificity in relation to the demands of rugby union competition. An understanding of the client will be made clear through a PAR-Q which will provide the relative information for both personal and medical.
Many people are now more preoccupied with their bodies than other things. Consequently, many men and women are willing to invest their time and money just to exercise their body so as to improve their looks. Most of them are turning to crossfit workout routines which aim at muscle strengthening and conditioning. Here is close look at the crossfit workout and why it may do wonders for you.
My resting heart rate is 64 bpm and my bleep test score (which I aim
All training programs have an overarching philosophy or worldview, and this impacts the structure and feel of the program, and ultimately the outcome. My previous post addressed the basics of training, as a mindful practice or habit, and this post will begin to move towards specifics of training for performance. As noted, a planned performance training program is defined as the “timing, sequence and interaction of training stimuli to allow optimal adaptive responses in pursuit of a specific goal" (Vern Gambatta), and most training programs are structured with similar components. Before we get to putting those components together in a structured training program, we need to address a common mistake that can sabotage your success: a training
Creative new training methods, developed by coaches, athletes and sport scientists, are aimed to help improve the quality and quantity of athletic training ( Kellmann, 2010, p.1). However, these methods have encountered a consistent set of barriers including overtraining ( Kellmann, 2010, p.1). Due to these barriers, the need for physical and mental recovery in athletics brought an increasing attention in practice and in research ( Kellmann, 2010, p.1).
The second thing a coach has to do is assess the athlete. Then they need to find out what type of runner the athlete is. That way they can design a workout program that will prove to be the most effective with that person. Every athlete i...
Achieving a toned butt and thighs may sound tough, but it’s really not as long as you personally see to it that you’re giving it time and efforts. You may find yourself pre-occupied with work and other personal matters, but you can still exercise if you want to. Truth is, there’s a lot you can do in as little as five minutes. So, instead of using that brief period deciding whether to work out or not, do it already and get it over with. You’ll feel better with this decision.
In soccer men and women can use these training method during the closed season and early pre-season to help develop to a solid base of fitness and prepare the body for more stressful subsequent training. This would help them increase and improve their strength endurance. This training method is manly seen in gym and every set goes for 1 minute with 30-60 seconds rest in between. I chose this training method because this method would help increases their speed during the games.
When you 're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven 't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.