This report will discuss the knowledge of the training principles, specificity, HIT and overload as well as a reflection on my performance. 2. 0 Event Description The sport of quotation involves two continuous stages, swimming and followed by running. An quotation can be commonly referred to as an aquatint. The distance in which an athlete swims and run may vary, for example the TIT “Warm water” standard distances is a 2. Km run, mm swim followed by another 2. Km run.
If the temperature is below 220 it then comes wetsuit-mandatory with a mm swim and a single Km run. Lastly “long course” distances are mm swim and a km run. During this term our class has been tasked with training for an quotation. The quotation involves a km run, transitioning and a mm swim with the run before due to convenience. In order to achieve this to our uppermost capability a training plan devised by our teachers was used to improve our cardiovascular fitness.
This fitness plan focused on continuous, farther and interval training and went for a duration Of 6 weeks. 3. 0 6 Week Training plan Quotation Running Training Program Week Type What Time/ Length/ Intensity/ Frequency Continuous Running a cross country circuit 2 sets x 5 laps Maintaining 70% Max her 6 min rest 2 2 sets x 6 laps 3 Farther Running a cross country circuit with speed work 3 sets x s laps – Surge the hills 5 min rest 4 interval Speed work with rest periods Sprint the driveway hill, walk to other entrance, sprint back again, walk the downhill.
Rest 2 miss 5 Maintain 80% Max her 5 min rest 6 3 sets x 3 laps Surge the hills Quotation Swimming Training Program Interval training Wastebasket relay 5 Quotation 4. Analysis of Training Principle Specificity The training principle of specificity is one of the key ideologies in creating an effective training program. It basically states to have a successful training program the exercises and activities you do must be specific to the fitness components you are Wing to improve. For example, if you wanted to improve your strength it would be ideal to do weights.
So with this in mind, the training program that was set targeted cardiac-vascular fitness and continuous, farther and interval running exercises were performed in order to achieve this. These types of training were used to improve my heart rate which leads to a larger heart muscle which increases the blood flow, therefore increasing the amount of oxygen going through my lungs. In turn this means that my body will be able to work longer and harder, leading to a faster performance in the quotation. 5. Analysis of Training principle FIT The FIT training principle relates to the frequency, intensity, time and type of exercise. “These four principles of fitness training are applicable to individuals exercising at low to moderate training levels and may be used to establish deadlines for both corporeality’s and resistance training’ (Davies, 2011). To achieve a successful training program, the individual needs to train frequently, train at a high intensity, train for an appropriate time and lastly the type of training needs to be suited to the fitness components that are trying to be improved.
To train frequently for cardiac respiratory or aerobic training, a minimum oftener and ideally five or six sessions per week are needed to be effective. The second rule of the FIT principle is intensity. Like frequency there must be a balance between a sufficient level of intensity to overload the body but not to the point that it causes overstraining. The heart rate is the primary measure of intensity for aerobic training, as the target is to get between 50 and 75% of your maximum heart rate (MR.).
The third component of the HIT principle dictates the type of exercise performed to achieve the appropriate training response. To improve in cardiac respiratory training, it is recommended that various running exercises are performed including continuous, farther and interval. The final component of the FIT principle is the time or duration of each session. This can differ depending on he level of fitness one may have, so for a beginner it is recommended that they train for at least 20-30 minutes, and once they become more advanced it should increase to at least 45-60 minutes.
The FIT principle is vital is being successful in a training program. 6. 0 Analysis of Training Principle Overload The basic sports training principle of overload is key to creating an effective training program. The overload principle states “that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts” (Sports Training Adviser, 2009). So in order to achieve the goals set by the end of the term, our class progressively made the exercises more difficult.
For example, our first continuous training session was two set of a five lap circuit maintaining 70% of our MR. with a six minute rest, and in Week 5 the same training session was two sets of a six lap circuit at 80% with a five minute rest. It is progressive overload like this that allows athletes to improve their fitness without overdoing it and injuring themselves. Although we have used the training principle of overload for the quotation, we did not rain long enough to properly develop this principle. 7. 0 Evaluation of performance To effectively complete an quotation, prior to the event you need to warm up.
The specific purpose being to increase your heart rate, therefore supplying a sufficient amount of oxygen efficiently through the aerobic system. In the previous term to training we performed an quotation so we could later compare the results. In this quotation I did not warm up prior to the event and didn’t achieve it at my highest potential, therefore completed it in 23:14 minutes. After completing the training program with some implications including a public holiday, inability to use the pool and becoming ill I still believe have increased my fitness and will perform a quicker time than my previous attempt.
Also, the second time completed the quotation knew what to expect so in the next quotation will better prepared and therefore complete it in a quicker time. After partially completing the second quotation (swimming) I can confidently say I have become fitter as completed the swim in 5 minutes and 14 seconds rather than my much slower first attempt. 8. 0 Conclusion In conclusion, it can be said through completing this training program and earning the training principles I have become more effective in competing in an quotation.