By increasing the Time you spend on the exercise. If you are very unfit you might start off jogging just for 5 minutes a session, and work your way up week by week to 30 minutes a session. Progression Your body takes time to adapt to the increased demands on it. So you should build up your exercise level gradually. But once it reaches a certain level when it can comfortably deal with the level of exercise, it will not improve anymore. This is called plateauing. To prevent this from happening the exercises must be made progressively harder to ensure that the body continues to improve.
Reversibility Training effects can be reversible. This means that if the exercise is reduced in intensity or stopped all together then the benefit can be lost very quickly over a short period of time. This deterioration will set in after about one week. Speed and strength are gradually lost with muscles loosing their tone and size i.e. ATROPHY. Time The time spent on training must be frequent and regular to keep the performer in good shape; this helps to make him/her feel good about themselves. This will give them more confidence to help them perform better.
Before I start my full training course I will have to design a warm-up routine, which must be done everyday before training. Warm-up The warm-up helps to prepare the body for the physical exertion to come. I must start off by gently raising my pulse, I will now begin to increase my cardiac output and my rate of ventilation. This will then increase the amount of Oxygen being delivered to the muscle cells, which will help to reduce the oxygen deficit when I start my activity for real.
The muscles work better when they are warm for several reasons: 1. Oxygen dissociates from haemoglobin more readily as muscle temperature increase. 2. The activity of the enzymes responsible for cellular respiration increases, making energy more readily available. 3. The conduction of nerve impulses is quicker, improving contraction speed and resulting in faster reaction times. 4. Blood vessels within the muscle dilate, further increasing the blood flow. 5. An increase in muscle temperature allows greater stretch in the muscles and connective tissue, increasing flexibility.
The warm is made up of three phases: Phase one- this involves a continuous, submaximal whole body activity, such as jogging, to gently raise my pulse to about 120beats/min. Phase two- this is a stretch session, in which particular attention should be paid to the joints and muscles that will be most active. Phase three- Finally I should rehearse the movement patterns that will be performed, for example performing skill practices. As well as helping me to prepare mentally and physically for my activity, a warm-up considerably reduces the risk of injury. Equipment
First I will take a slow jog over a set distance and/or course. I could do this by jogging around the football pitch twice to raise my pulse. I will now stretch off. I will start off with a quadricep stretch by lifting my leg up to my buttocks and holding it there for 15 seconds, I will repeat this for the other leg. I will now do a groin stretch by leaning with my leg down to one side until I can feel the stretch, I will repeat this for the other side.
I will then do a hamstring stretch by locking my arms under my legs, while leaning to one side, and straightening my front leg until the stretch can be felt, I will repeat this on the other leg. Finally I will stretch my gastrocnemius by putting my leg on the floor in front of me with the toes facing up and straighten the leg until I feel the stretch, I will repeat this for both legs. I do not need too much work on my upper body as that is not used much in football, however I will stretch my back muscles as well as my triceps, as I have had injury troubles with it. Finally I will do some skill work.
Start
Ten press-ups 10 sit-ups 10 squat thrusts 10 burpees 10 star jumps 10 kick-ups For this exercise I must sprint to the cone, do the exercise stated at this cone, and run back to the start and repeat, only going to the next cone up. This would usually be done in teams as it raises the competitiveness of the training meaning you can get more out of the players. Other exercises could follow this such as passing to other people round the center circle and moving into the position the pass was made. This will improve my passing and moving. Now I will design my six-week training program.In general my training program was successful, it tested each area of fitness that I wanted it to. Although it was successful, because there were so many people, there wasn’t enough equipment; groups had to be formed so the equipment could be shared.
Station 1, shuttle runs, this station was very successful by the end of the six week period I had improved my speed as I did more runs in one minute. It also improved my agility and the endurance of my quadriceps and hamstrings. Station 2, sit-up exercise, this station was very tiring, after each time I performed this exercise I could feel my abdominal muscles becoming stronger. I improved throughout the six weeks, there was a slight glitch in the results, which was in week 4 I’d had a cold that week and that, was why I was under performing. But as a whole I improved the strength and endurance of my abdominal muscles.
Station 3, chipping balls into hoops; I found this exercise very difficult my accuracy and chipping ability improved drastically. Station 4, shooting this station tested my shooting and accuracy ability. This was one of the easier stations as shooting isn’t a very strenuous work out, although I did improve in the six-week period. Station 6, burpees, this I found was the most difficult as it was very tiring and I had already done 4 other stations. This did improve my agility, cardiovascular endurance, muscular endurance and strength of the quadriceps and hamstrings. Station 7, dribbling, this was a fairly easy exercise I have improved on my speed and ball control, I noticed this in week five when I wasn’t as tired as I was the weeks before.
Station 8, kick-ups, I am fairly good at kick-ups already but by the end of the program I was able to keep the ball under control at a lower height than what I started with. Station 9, passing, this station tested my right and left foot, my accuracy and my speed, my left foot has improved a lot by doing this exercise, my right foot has slightly improved. The fitness training did not take place due to bad weather but the results I have shown in my table are the possible results I could get going at different paces. The weight training went very well as before I was very skinny and weak in my arms and have now got muscle to show for my work, I have become a lot stronger.
During week four my results decrease, the reason for this is I had a cold that week and was unable to perform to my full potential, as my results show. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. If I were to perform the circuit program again I would start by having a recovery time between each station; also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually.
Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would make it last 12 weeks so improvements could be seen more easily. Once the training becomes to easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. I think that after this experience it would be a good idea to carry on my training out of school to try and build my fitness up even more so, the game of football will be a lot easier to handle in a match situation.