Muscular endurance and flexibility

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We warm up so we are less likely to cause injury to ourselves and so that our muscles are well stretched, we cool down to make sure that are muscles don’t cease up, and we are not aching the next day. Some safety precautions that we have to take while using the equipment are things such as making sure the equipment is safe and not broken, also to make sure we are able to do it and not pushing are selves so much that we are going to cause injury.

Some safety precautions I will have to take when using any equipment is: Ask for help if some things are too heavy otherwise I could injure myself. Make sure I’m fully warmed up Be aware of others around me so there are no accidents. The safety factors I would have to consider when planning my activities are: Always warm up before & after doing my exercise Use all equipment safely Be careful of others Some of the safety aspects for my chosen sport are: Always be careful of others around you.

Make sure that there’s a qualified adult watching at all times. Make sure all equipment is used in the correct way (no gaps between the mats, vaulting boxes assembled properly) Circuit training Circuit training is a good way to improve movement, strength and stamina. The circuit training is done one exercise after another. Each exercise is done for a few repetitions before moving on to the next exercise. The exercises in each circuit are separated with small timed rest periods. Advantages of circuit training A wide range of exercises and activities can be included so you won’t get bored. A circuit can be matched to each persons need (fitness level) Aerobic and anaerobic activities can be included.

You can work on different areas of fitness that may need to be improved (strength, power, flexibility etc.) Disadvantages of circuit training You may get tired easily. Could over work some of your muscles and cause an injury to yourself. Continuous & interval training Continuous training is when an athlete exercises in a steady aerobic way and interval training is done by repetitions of work with a recovery period after each repetition. Advantages of interval training You don’t have to use much equipment and can be performed anywhere.

Well suited for anaerobic type activities. Advantages for continuous training Aerobic fitness is targeted Used mainly to improve endurance because it keeps the heart and pulse rate high throughout the exercise. Disadvantages for interval training Can get boring Not suitable for sprinters Disadvantages for continuous training Can be boring Not really suitable for many sports Fartlek training Fartlek training is a form of continuous training. It changes walking, fast walking, running, jogging and fast, steady running. It originated in the Scandinavian countryside, where it often involved running up hills.

It uses aerobic and anaerobic activity because of the change of pace. Our bones in your body become more active as they are trying to support you when you are doing the exercises. So you really are working out the entire body every time that you use weights to exercise. If you are not the type of person that likes to do running, swimming or any other kind of sport, then weights is the solution to keeping your body toned and in great shape.

Disadvantages You should never exercise with weights alone. You should always have a supporter with you in case the worst happens. Another disadvantage when using weights is causing damage to your own body The two ways of training that I have picked are weight training & interval training because these will both help build up my muscles and help my muscular endurance. In my training programme, I will have to use the five principles of training there are SPORT.

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