GCSE P.E

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GCSE P.E Coursework


A Training program to improve sporting performance


Planning


The aim of this program is for me to complete several sessions of circuit training. This will improve my fitness level enabling me to improve my performance in netball. At the moment my fitness level is quite low. I take part in at least two physical lesions per week and walk to and from school each day. I took part in a multi-stage fitness test which gave me an indication of my fitness level and my VO max. My results were;


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Level 6 Shuttle 10


VO max = 4.6


Over a period of five weeks we will be concentrating on circuit training. Circuit training is performing a series of exercises or activities in a special order. There are usually six to ten stations with a different activity taking place at each. Circuits should be designed to avoid working the same muscle at stations following one another and should include exercises that work opposing muscles around a joint. Our circuit will include ten stations that consist of different activities and exercises that aim to improve netball skills and fitness.


Circuit training is used to improve aerobic fitness and anaerobic fitness. A huge variety of exercises can be included making circuits extremely adaptable for the needs of particular sports. This will enable us, with the correct exercises, to improve our sporting performance. You can construct skill circuits where exercises are replaced by short skill practises e.g. in netball one station could be trespassing.


The advantages of circuit training, as mentioned, are that they are extremely versatile and can be adapted to the needs of many different sports and are also especially good for large groups of people. They can be outdoors or indoors and as many repetitions as possible can be performed before becoming fatigued.


There are five main principles of training. We should follow the SPORT principles for steady progress and to avoid injury.


S=specificity


P=progression


O=overload


R=reversibility


T=tedium





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