In planning the order of the various exercises I will have to make sure that I do exercises that won’t use the same muscle too much in a short space of time and I will have to make sure that stretches are done before any running as I do not want to pull any muscles. Before starting my training sessions I will need to complete a warm up for a few minutes which includes a pulse raiser such as jogging and then some stretches to make sure the muscles are stretched enough and prepared for exercise. Once I have finished exercising I will be required to complete a warm down to dilute the lactic acid in my body and to ensure that the body systems are back in normal working function.
All of the equipment that is used needs to be laid out correctly so that I don’t get injured and am unable to complete the entire training programme. Long hair is a main safety point and if the person has long hair when doing any exercise then it should be tied back because if the face is covered by it then they are oblivious to the obstacles that are in front of them. No jewellery should be worn during any exercise in the circuit as it can endanger yourself and others around you. No chewing or eating is allowed because it could be swallowed without noticing and could potentially choke you to death.
Warm up – In My warm up is all about preparation, preparation so that exercise can be completed without injury or at least less chance of picking up an injury. My warm up will be simple and will consist of jogging and stretching all muscles that are about to be used. Warm down – A warm down will be completed by me as it dilutes the lactic acid that has been produced whilst doing exercise. My warm down will just be a small steady jog that will gradually decrease to the speed of a walk whilst stretching muscles again to keep them loose.
Implementations Specific – the right kind of programme to train must be chosen to ensure that it will be useful for your sport. If it isn’t then doing the training regime, fitness level will not be improved for that sport. Progression – this is increasing your workload as training continues. To do this I could either do more repetitions of each station or reduce the rest period so I have less time to recover. Overload – making the body work extra hard whilst training. To do this I would have to see if I can do the repetitions in a quicker time than I already did.
Reversibility – This is when or if you stop doing the circuit on a regular basis by cutting short the number of repetitions or lengthen the rest period. This stops you from improving your fitness level and your muscles will not increase their strength, whilst heart rate will not improve either. Type/Tedium – this is when the body gets tired of all of the exercise. This can be prevented by making the stations either more interesting or less intense. I will check for improvement by completing all of the exercises that I did in the “How fit am I” section for a second time and recording results as post test results, and then comparing them with my pre test results. Improvement should be made in every area if I have completed my circuit how I should have done.
Heart Rate My heart rate is the key that tells me whether or not I have gotten fitter as it would have less BPM if I have improved my fitness level. As you get fitter your heart should, as a muscle, become stronger and be able to pump more blood around your body in one beat. This means that the BPM, as either resting heart rate or working heart rate will decrease if your heart can pump more blood around the body in one beat.
Stroke volume will increase whereas recovery rate should decrease. I recorded my resting heart rate before I did any exercise so that I could get an idea of my natural heart rate and I recorded my recovery rate after three minutes of completing the exercises to see if I had fully recovered or not. By the end of the training programme I fully expected to find that my resting heart rate had decreased and that my recovery rate was also improving each week.