-1Training

Programme Unit 3 AO 4

For this assignment I am going to design a 8 week training programme. To improve a component of fitness of my choice. As I enjoy sports I am going to look at and improve my Cardio Vascular Endurance. I want to improve my Cardio Vascular Endurance because I want to be able to run long distances and short distances for a long period of time without becoming fatigued. I also want to improve my body fitness and for a possible future career in the Police Force. I will do different types of training for example running, jogging, cycling, swimming etc. I will train twice or three times a week with rests in-between. My long term goal is to be able to possibly run the 8 mile walk to Mumbles and back without becoming fatigued or to be able to do it in certain time scale. My short term goal however is to be able to play sports without becoming fatigued very quickly and to gradually become fitter! I have done specific training for improving my Cardio Vascular Endurance. I have also made sure the training I have done is measurable and achievable. I have also made sure the training I do/have done has been exciting so I don't get bored and recorded all my results. I have also made sure the training has been realistic so I have made sure I haven't done too much training one day and not enough the next day or going to a random place to do it, and it has been realistic training. etc Sport has been defined as - 'all forms of physical activity which, through casual or organised participation, aim at expressing or improving physical fitness and mental well-being, forming social relationships or obtaining results in competitions at all levels. (Council of Europe, Europe Sports 1993) Services that use sport: - Police - Fire Service - Army - Prison Service - Navy - Royal Marines - Royal Air Force - Territorial Army (Public Services Text Book) I have used different methods of training for example I have done some continuous training and a person that would do a lot of continuous training is Paula Radcliff for her running long distances in marathons. I have also done some Fartlek training and another person that would use this is Usain Bolt for his sprinting. The test I have decided to do to measure my success is the multi stage fitness test because I think it is a good test to test your Cardio Vascular Endurance. I think this because over time you are running a far distance (in stages) even though it is only a meters. The first time I did the multi stage fitness test was on the 23rd of September 2010 with a level of 7.9. I will retest this at the end of the 8 weeks to see if I have hopefully improved and get over 7.9! It is important we re-test to see if all the training we have done has paid

off and if we have a better level than last time and if our level of Cardio Vascular has improved. We have also got to make sure that the training is specific to the component of fitness you are doing. For example Shane Williams needs a good level of agility and speed because he plays on the wing and therefore trains and works on this component of fitness most. Another example is Chris Hoy as he will need to do a lot of leg weight training to get stronger legs and a lot of power. I think my training programme definitely helped in some way but I think the main reason I got a lower level in the multistage was my injury. I bruised my coccyx and as a result I missed out on 2 weeks training and this is where the reversibility sets in! Thankfully I did mot get bored/tedium because I did different methods of training so it wasn't all the same thing. I think the type of training was the right type of training but I also think it could have been better and I think I could have done more of it. I did overload but I could have done more and again the injury didn't help that either.

Thomas Davies.