The activities have to be varied around the circuit according to the muscles groups you are using at each station e. g. press-ups shouldn’t be followed by tricep dips, or abdominal exercises like sit ups shouldn’t be followed by crunches. A recovery period will be allowed between exercises, so quality work can be achieved and I can successfully complete the circuit. For steady progress and to avoid injury through our training we should follow the S. P. O. R. T principles.
Specificity is making the training specific to the sport you play e. g. Sprinters would do a lot of speed work in their training to help the fast twitch muscle fibers top develop, and endurance athletes would train over long distance for long amounts of time to develop their slow twitch fibers. We must always use a training programme that puts regular stress on the muscle groups or body system that we want to develop. So I will be developing all my muscle groups that will help me improve balance and posture, and my endurance for exerting large amounts of power over long periods of time.
This will be incorporated into my my circuit training. Progression is when we build up the stress in our bodies in a gradual or progressive way. If it is done too quickly it may cause injury or mentally make us want to give up, but if you do it too slowly we may become disinterested or bored. Our training thresholds will tell us if we are training at the right level. I will be increasing the time I spend jogging and as I find the time easier I will increase the speed, I will also increase the number of times I do a training circuit over the six weeks.
I will know this, as I will be measuring my heart rate after every session. This is to work out if I am working in the desired training affect by finding what percentage of my MHR I’m working at. My maximum heart rate is 220-15= 205 bpm. I know that throughout my training programme I will always want to work over 60% of my MHR as this is the aerobic threshold and if I work below this there will be no training affect. I will be planning to work at about 80% of my MHR in the aerobic training zone as most of my programme will be endurance such as running and swimming.
Overload. To improve the fitness of our body systems we need to work them harder than normal at different intensities. The body will then adapt to the extra stress and we will become fitter. We can overload our bodies by training more often, by working harder or by spending more time on exercise. Reversibility is when our muscles are not used and atrophy occurs-they waste away. We cannot store fitness for the future, as it will disappear if we stop training. It will take just a few weeks- about 3-4 for our body to start losing condition.
Tedium-boredom can be avoided by varying our training programme by using a variety of different training methods that will keep our enthusiasm and motivation. My training programme is appropriate to my needs because it incorporates what I already do and more. The extra sessions of exercise are built up slowly using progression so I get the effect that I wish for. As my sport is horse riding I need to have very good balance and posture to look good and stay on, which is aquired by strong, toned muscles which I will be working to improve in my circuit training.
I need the strength in my muscles to control the horse underneath me and the stamina to go for long periods of time using great bursts of power, these bursts of power and extra stamina is where the swimming and running will be improving as I will be continuosly working a variety of muscles for long periods of time improving my aerobic fitness. I believe this programme will help me to increase what I already have in all of these factors.