A recovery of three to five minutes or longer will allow almost the complete restoration of ATP/C In order to allow the body to increase its capacity for fitness development, it is necessary to make sure that as fitness improves, so training must get harder.
This is the idea of progressive overload. Hence, after each session you may need to change the duration or intensity of the programme – this is your evaluation The type of training that is used also varies considerably. The body’s own weight might be employed to provide resistance, as is found in circuit training (push-ups, sit-ups etc.
), or gravity might provide the resistance as in hill or stair work.By varying the amount of recovery to the amount of exercise will produce overload and allow the athlete to train at a high level for long periods. This is interval training. With increasing fitness, the work period in increased as the rest period is decreased, thus increasing the training volume. If insufficient rest is permitted between bouts of training then over training occurs, which will lead to a decrease in performance in exactly the same way as a lack of overload and too much rest will not produce sufficient adaptation.To ensure adequate recovery following training, most good training routines follow a cycle of intensities called periodisation. This might involve training for three hard sessions followed by an easier one, or three hard weeks followed by an easier one, or even three hard years leading up to a major competition (the Olympics) followed by an year of reduced training.
Seasonality is also important. The type of training attempted during the close season (out of season) will be different from that attempted during the playing season. How is your training programming affected by Periodisation and seasonality (idea of training being different at different times in the year,). How does your training programme fit into your activities playing season?Safety considerations You need to include a warm up and warm/cool down for each training session. The exercises involved need to be described in detail (use diagrams), and must also include the names of the muscles involved and also the type of stretching involved. This part is illustrated below you can make it specific to your programme Warming up To help prevent sprains and strains, warming up exercises are a must. Listed below are a number of exercises you should do BEFORE the start of an exercise programme. Doing exercises 1-12 will take approximately 9 minutes.
Before starting the exercises, jog, cycle, skip, or run on the spot for 3-5 minutes to get the large muscle groups warmed upI. Calf Stand a little ways from a solid support and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back fiat. Be sure to keep the heel of the straight leg on the ground and toes pointed straight ahead or slightly turned in and hold the stretch. DO NOT BOUNCE. 2. Calf and Achilles tendon: Lower your hips downward as you slightly bend your knee.
Be sure to keep your back flat., Your back foot should be slightly toed-in or straight ahead during the stretch. Keep your heel down.
This stretch is good for developing ankle flexibility. The Achilles tendon area needs only a SLIGHT FEELING OF STRETCH.3. Groin, hamstrings, front hips: Place the ball of your foot up on a secure support of some kind (wall, fence, table). Keep the down leg pointed straight ahead.
Now bend the knee of the up leg as you move your hips forward. This stretch will make it easier to lift your knees. 4. Hamstrings: While looking straight ahead, slowly bend forward at the waist until you feel a good stretch in the back of the raised leg. Hold and relax. Find the easy stretch, relax, and then increase it. 5.
Inside of upper leg: Turn the foot that is on the ground so it is parallel to the support. Face your upper body in the same direction as your down foot and turn your left hip slightly to the inside. Slowly bend sideways with your left shoulder going toward your left knee. Keep the knee of the down leg slightly bent.6. Quadriceps and knee: Hold the top of your right foot with your left hand and gently pull your heel toward your buttocks. The knee bends at a natural angle when you hold your foot with the opposite hand.
This is good to use in knee rehabilitation and with problem knees. 7. Lower back: From a standing position, squat down with your feet flat and toes pointed out at approximately 15′ angles Your heels should be 4-12 inches apart, depending on how limber you are. The squat stretches the front part of the lower legs, the knees, back, ankles, Achilles tendons and deep groin.
Keep knees to the outside of your shoulders. Knees should be directly above the big toes in this squat position. DO NOT GO INTO A FULL SQUAT.8.
Groin area: Put the soles of your feet together and hold onto your toes. Gently pull yourself forward, bending from the hips, until you feel a good stretch in your groin. You may also feel a good stretch in the lower back. DO NOT MAKE INITIAL MOVEMENT FOR STRETCHING FROM HEAD AND SHOULDERS. Move from the hips. Try to get your elbow on the outside of your legs for stability and balance.9.
Upper back, lower back, side of hips, and rib cage: Sit with your left leg straight. Bend your right leg, cross your right foot over and rest it to the outside of your left knee. Then bend your left elbow and rest it on the outside of your upper right thigh, just above the knee. During the stretch, use the elbow to keep this leg stationary with controlled pressure to the inside.
Now, with your right hand resting behind you, slowly turn your head to look over your right shoulder and at the same time rotate your upper body toward your right hand and arm. As you turn your upper body, think of turning your hips in the same direction (though your hips won’t move because your left elbow is keeping the right leg stationary).This should give you a stretch in your lower back and side of hip. Don’t hold your breath breathe easily.
10. Front of hip: Move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch.
This excellent for lower back problems. 11. Triceps and top of shoulders: With arms overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch.
Do it slowly. DO NOT USE DRASTIC FORCE TO LIMBER Up12. Shoulders, back, chest: Hold on to a fence or both sides of a doorway with your hands behind you at about shoulder level. Let your arms straighten as you pull forward. Hold your chest up and chin in.
There also needs to be a statement about other safety considerations, such as equipment checking prior to any circuit training session and you need to discuss how each exercise should be performed to avoid injury. Back straight for lifting hydration etc minimum four. Other safety considerations that are specific to you such as how your age health or gender may affect how you attempt exercises eg asthma injuryetc You also need to talk about your health (asthma, allergies, etc,) and any injuries that might need to be considered.