Designing a Fitness Program

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Designing a Fitness Program

When designing a fitness programme it is very important to remember

that the traing period and structure must be split up into three main

sections. Warm up, Conditioning and warm down.

Warming up is a must for all training programmes as it reduces the

risk of injury this can come in the form of star jumps jogging and

flexing. Warming up also increases muscle contraction and it also

stimulates the cardio activity (heart rate). The warm up may also

increase the mental preparation of the mind

Conditioning

Conditioning is the main bulk of the activity that is going to build

your muscle strength etc. when conditioning some coaches start with

the Technique â–º Group session â–º Full game, where the main focus is too

develop skills that are needed for an actual game. Most Coaches go

through the technique gradually breaking it down piece by piece doing

drills specific to the technique.

Cool down

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You need to cool down to risk the chance of getting cramp as it

releases lactic acid from the joints it also reduces the risk of

muscle damage. When warming down it is suggested that you jog

gradually decreasing intensity or stretching with the focus on the

major muscles.

Fartlek training

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The Fartlek training scheme is the variation of speed in activities

that are predominantly aerobic.

Interval training

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The interval training scheme is the alternating method between work

and rest ie sprint - 10 seconds rest 1 minute. The interval-training

scheme can be affected by

-Intensity

-Work time

-Length of repetitions

-Length of recovery

-Overload principle

-Adjust Sessions

Circuit Training

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The circuit triaging is predominantly suggested for strength sports

and activities such as rugby and weight training.

-Increase of stations

-Increase of repetitions

-Decrease time for circuit

- Decrease time for repetitions

If the Circuit Training is used you can apply the overload principle

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