I have two P.E lessons and I walk most places everyday. This is approximately how much physical activity I get in a typical week. I don’t have any injuries or health problems. I think I am quite fit because I get enough exercise, but I want to develop my fitness and I think it can be improved. At the end of the 5 sessions I want my fitness to have improved and I want the skills that I need for netball to be a lot more developed.
Awareness of Safety Aspects Equipment/apparatus used in any sport all carry potential risks. For example, if the activity needs a ball, it could injure someone if the ball is thrown and it hits them. Sports with smaller balls such as tennis or cricket etc. are more dangerous because they would carry more speed and so have a harder hit. If the sport requires a racket then the players need to be careful that they don’t hit each other with them because that could cause injury.
You should consider certain factors when planning the order/types of exercise. You need to make sure that there is enough space around each exercise so no-one will hurt each other. Also, don’t make the exercise so intensive that the person cannot handle it and injure themselves. The order of the exercises should be, for example, you have an exercise that works your arms then after an exercise for your legs, so that each body part gets a rest in between each exercise.
Before exercise I need to prepare my body, and to do that I have to perform a warm-up which raises my heart rate and then stretch. At the end of exercise I need to recover so I do a warm down exercise and stretch to bring my heart rate down back to normal. Appropriateness of Chosen Exercise My first exercise is shooting in netball post and I chose this because I wanted to develop my shooting skills. My aim needs to be as accurate as possible. I need to improve on it because it is an essential skill in netball. This will help me achieve my target because it is a skill needed in netball and I am trying to develop all my netball skills.
Another exercise I chose is shuttle runs. I chose this because it will help to build up my stamina, which I need in netball because you are constantly moving. Appropriate Application Each week I will slightly change y circuit to make it harder and so I will work more. The first week I will work for 1 minute and rest for 30 seconds but after that I will work for 2 minutes and rest for 1 minute. Also I could perform my circuit twice in one session and work myself twice as hard, which hopefully will help me to improve. Each week I hope to progress gradually as I make these changes to my circuit.I think that overall, my netball skills have improved and also my heart rate has gone down, so I am a lot fitter than before I started the exercise programme.
Evaluation Planning Before I started my training programme I did a fitness test. The results I achieved were quite good. I had very good test results in the strength and co-ordination areas, whereas I didn’t do so well in things such as flexibility. I think the programme was at the right level for me because it pushed me to work my hardest but it wasn’t anything that I couldn’t handle. i planned to do my exercises in the correct order because I thought it would give my body time to recover after each exercise. I applied progression to my sessions by planning to change my circuit each week making it harder and I planned to overload my body by one week repeating my circuit.
The exercises I chose were the correct ones because each exercise was related to a certain skill needed for my sport, for example, I chose shooting in netball posts because I wanted to improve my shooting skills. Performing I applied overload when I done my circuit twice in a row. I put greater demands on my body by making it work harder than normal. I applied progression by every few weeks I made changes to my circuit to put my body under slightly more pressure.
I think the exercises were the right ones for my chosen sport because they each related to a different aspect of netball. I think the program was easy to manage. After setting it up once I remembered how to set it up every other session so that was easy. Actually doing the exercises I found a bit hard at first but I soon got used to it. Recording my progress was easy and straight forward, all I had to do was record how well I had performed after each activity and it became like a routine after a while.
I didn’t do my exercises in the order I had planned so I didn’t perform them in the right order. I enjoyed performing my activities and I felt I worked to my limit because I know I tried my hardest and at the end of each session I was exhausted from working so hard. Monitoring The exercises were the correct ones to choose because my results show that the specific skills the exercise was designed to improve have improved as I wanted them to.
I think the exercises weren’t in the correct order because I changed it every week and it affected my performance in the next part of my circuit. For example, I did two exercises for the lower part of my body and in the second one I didn’t perform as well as I could have. I increased the time I spent on each part of my circuit; I worked for 2 minutes and rested for one minute. I did this so that I would work harder for longer.
During the sessions I felt very tired and worn out because I was working so hard but each week as I progressed I got used to it. I did achieve the results I expected because I worked hard towards them and I expected to improve and I did. Final Evaluation At the end of the 5 sessions I did another fitness test and I improved in some areas, but areas like flexibility I didn’t improve in because I wasn’t planning on trying to improve it. I think the programme was quite easy to set up, but I found it a bit hard to keep up because I had to perform my circuit and record my result after each exercise. I found this hard because I only had a certain amount of rest time and I had to record results and rest at the same time.
As a result of completing the programme I have overall improved on skills like agility, strength and endurance. I enjoyed performing my circuit and I worked myself to the limit most of the time. If I was continuing with my circuit I might have changed it. If I did I would probably start to increase the amount of time I spent on each exercise but keep the resting time the same as this would mean I would have to work even longer and hopefully I would improve even more.