I will need to train specifically for my sport and what component of the sport I have chosen. Given that I have chosen to improve my cardio-vascular fitness, I will need to work on things like jogging for a longer period of time and doing step ups onto a bench. Overloading will be important, so that my fitness will improve. To build up more muscles and to improve cardio-vascular fitness, I will need to keep adding repetitions of components or add more weight to lifts.
Progression means that I will gradually need to increase my work load, rather than adding a lot more weight or repetitions all at once. This is so that it makes the circuit more of a challenge and does not let it become boring. To dramatically change my cardio-vascular fitness, and improve on strength, I will need to continue to do the circuit so that my body does not start to lose muscle. If it does, then the effects of my circuit will be reversed. Frequency is important. I will need to do this circuit and carry on doing it, for example doing the circuit once a week.
It can also relate to how many repetitions of a single component you do. Frequency relates to progression, because as I progress I will add more repetitions of components. This helps me to progress with fitness. Intensity will be key when I am doing shuttle runs or squat thrusts. This means whether I should be sprinting when I am doing shuttle runs or whether I should be just jogging. As I am trying to work on aerobic fitness, I will only be jogging because sprinting is working on anaerobic fitness. Name of Muscle
Diagram of Stretch Location of muscle Coaching Points Gastrocnemius Calf Check that both feet are facing forwards, keep your spine aligned with your back leg. Hamstring Back of upper leg Keep your abdominals pulled tight and you’re back straight with your knee aligned with your spine. Quadriceps Front of upper leg Keep your supporting knee slightly bent, keep your thighs parallel. Biceps Back of upper arm Keep your abdominals pulled tight and keep your weight evenly distributed through your feet. Deltoid Near shoulder.
Stand with feet shoulder width apart, knees slightly bent. Don’t lock out elbows and fingers. Head up. Groin Groin Keep the knee of your leg straight leg slightly soft; keep your hips and shoulders facing forwards. Warm up / Cool down Guideline Evaluation I think that my plan was very good. I believe that I will have made a small improvement in the fitness tests I did at the beginning. I could prove or disprove this by repeating the tests again and comparing the results. My circuit went well for the sport I chose.
I believe this because I aimed to improve my cardio-vascular fitness so that I did not tire out as easily. I also aimed to improve on my abdominal muscles which will help to keep me upright rather than slouching. Other muscles I aimed to improve were my hamstring, gastrocnemius and soleus muscles which will help me run, kick the ball and stand up. I feel I have done this sufficiently well by doing such exercises as squat thrusts, and step ups. And to work my deltoid and biceps I included such exercises as press ups and arm curls.