Unit 3 AO4

Introduction
For my 8 week training programme I chose to do Cardio Vascular Endurance. I chose to do this component of fitness because it would help me get around the pitch more and help me to last the duration of the game for longer. For my training programme I trained on a treadmill, running outside, rowing machine cycling and I also do rugby training every Wednesday with Dunvant. On the weekends I was doing active rest like going down Ashleigh Road with friends and going cycling with friends.

Goal Settings
For my short term goal I was expecting to be able to run around more on the rugby pitch will make yards and carrying the ball forward. And then eventually run around the pitch for the duration of the game and longer at a high level of speed and intensity. My long term goal would to be for my C.V.Endurance to help me get in to District
y y y y y y y y

Specific- I made my training specific to my component of fitness by only working on C.V.Endurance Measurable- I will measure how far I have come because when I come back into school I will do the Coopers 12 minute run and the multi stage fitness test again Accepted- I didnt have a coach but my teacher talk to us about which goal can be achieved. Realistic- dont make it to out of your league, so dont say after 8 weeks I want to run a marathon Time Phased- my programme was 8 weeks long where as other are 6/9/12 Exciting you need to make your training programme exciting or it will become boring. Recorded- I recorded my all my time and distances in my training programme booklet

Method Of Training
The methods of training I used was Fartlek (speed play in Swedish), Interval training, and Continuous training

Fitness testing
I will retest this test of fitness to see if I have improved:
y y y

Harvard Step Test Multi Stage Fitness Test Coopers 12 minute run

To measure how much of a difference much Cardio Vascular Endurance has changed I will rest test these 3 fitness tests and compare them to what I scored before the 8 week training programme and compare them with the score I get after I retest. My score before the fitness training was 19 cones and after it was 20 and a half.

Risk Assessment
While I was on work experience at Penlan Leisure Centre I was given an induction on all the machines there and told how to properly use the rowing machine and how to use the correct technique to not injure yourself and on the running machine how you can increase the speed and running on a 10 degree angle to make it harder for yourself.

Evaluation
My training programme did work but my score was 19 before and after the 8 week training programme my score was 20 and a half I dont think that my training programme worked because my results werent too much of a difference to say if my training programme worked but when when everybody who did strength did that I retried my 3 rep max and Improved by 10 Kg from 45Kg to 55Kg. If I had used Overload in my training programme then I think that my results would of benefitted much more because Im using Frequency, Intensity and time. used Interval and continuous training in my Training Programme but I dint use Fartlek apart from in my rugby training on Wednesdays. In my training programme I definitely felt Tedium kicking in while I was doing my continuous training because it was boring doing the same thing over and over again but i didnt feel reversibility while I was doing my training program.