Unit 3 A04 Analyse own level of fitness in order to plan, implement and record a personal training programme, and

d evaluate performance against targets.

Introduction I designed my 8 week training programme on strength. I chose this component of fitness as its something I was reasonably pleased with when I did my fitness tests. The tests I did prior writing my programme were the 3 rep Max strength Test, Multistage Fitness Test, Coopers Run, Sit & Reach Test and many smaller and quicker tests that measured eye co-ordination and Reaction Time. I wanted to improve my strength after achieving 40kg in my 3 rep max. Before making my final decision on choosing strength I researched strength on the internet and came across a page on www.brianmac/strenght.com that gave me some information on strength and strength related fitness programmes. Training programs cause biomechanical changes that occur within muscle and serve to increase the oxidative capacity of the muscle (Cullingworth). This quote gave me the necessary information about what a strength fitness programme would do to my muscles therefore I decided to choose strength. Goal Setting When I was planning my training programme I decide to set goals. I chose to set a long term goal and a short term goal. My long term goal was to achieve a 75kg one rep max by January 2012. The time for my long term goal is exactly 12 months from the date I started my programme. I feel this amount of time is good as it would allow me to train at a steady pace for my age and ability. My short term goal was to lift 57.5kg for a one rep max after my 8 week training programme. This goal was always in my mind when doing my fitness programme and it motivated me as well as worried me at times that I may not meet it. I feel it is crucial to set goals when planning fitness programmes because you have something to work towards. Also in my case, the short term goal I set would tell me if my fitness programme was successful. You must be able to imagine, conceptualize and understand the goal or desired result (Bruce Wares) www.bluin.com. This quote tells us the importance of setting goals. Methods of Training When starting my training programme in the gym I decided to use training apparatus such as Dum bells, a weights bench and a machine fly (also know as a Pec Dec) The technique was often replicated at home with dumbbells, another similar dumbbell technique I used was the arny dumbbell press. This was demonstrated to me by Mr Davies while he showed the class similar exercise and safety tips for exercises upper body strength. My favourite technique was the bench press. This is very simple and works mainly the triceps and chest. I enjoyed this exercise more than other as it allows you to constantly improve. I went to on to by a bench press for my house to continue this technique so I dont have to go to the gym so my methods were really successful and enjoyable. Arnold Schwarzenegger quoted in Mens Health (2005) If I didnt enjoy working out I would quit tomorrow. This is exactly how I feel about training and I made sure I found suitable exercises that I would enjoy before starting My programme because I would allow myself to get bored with exercises didnt enjoy and couldnt improve on I would simple lose interest into my programme.

Safety & Diet When exercising it is absolutely vital that you warm up in the correct manor This is a quote from Ieuan Evans, former Wales Rugby Union International. I found this quote in a reference from his autobiography on Google. This quote clearly indicates how important it is to warm up properly. This is why I made sure I warmed up the correct muscles that were going to be used on the day of training. I feel warming up is the most important safety tip that MUST be followed when doing practical sports activity. Another safety tip is about wearing the correct kit and footwear. While doing my training in the YMCA Gym I realized the number of people not wearing correct footwear. This was something I clearly took into consideration when working out. As most of my training (80%) was done on a weights bench a really important safety tip is to use a spotter. However on occasions I did lift weights without a spotter in place which was really dangerous and could have had big consequences. The main thing I am disappointed with during my fitness programme was my diet. Although my teacher made it clear that eating and drinking the correct foods and liquids was a crucial part of your training programme I did not follow a very healthy diet. This could be the reason for me not reaching my target (See Re-testing). When setting a healthy diet the types of foods you need are fresh fruit & vegetables, meats and lots of water. I however did this but ate a lot of unhealthy foods such as chocolate and other carbohydrate sources too often. Injury Before I discuss the results of my re-test I would like to briefly some up my injury problem that occurred. During my 8 week training programme I sprained my wrist while on holiday, this was a minor sprain. However when exercising there was loads of pressure on my wrists e.g bicep curls. Although everyday tasks were not too painful to do for example eating and writing. I found it incredibly painful to train and had to take 2 weeks off as a result. This enormously stopped the progress of my programme as after I started training again I was back to square one. As my target was to lift 57.5kg I felt I may not reach this.

Re-testing 8 weeks after my programme I re-testing doing the 3 rep max test. My goal (See Goal Setting) to lift 57.5kg seemed farfetched after my injury which hit me right in the middle of my programme. I took this into account when analyzing my results. When re-testing myself I started on 40kg and worked my way up to warm up. I unfortunately didnt reach my target and only lifted 55kg. Before my re-test I only lifted 40kg which does show a significant improvement but not what my target was. I believe injury is definitely the main reason for myself not reaching my short term target. The importance in re-testing is massive. If we didnt re-test we wouldnt know whether weve progressed or gone down hill. Making sure you do not re-test yourself until after your programme is just as vital as re-testing after its finished By Usain Bolt (2009) in Mens Health Magazine. This clearly indicates the importance of re-testing yourself after a programme.

Conclusion To conclude my assignment I am overall really pleased as it is 6 weeks after my programme and I was able to lift 62.5kg for a 3 rep max which means I have reached my short term goal but behind schedule. My injury definitely had a negative affect mentally and physically as my self confidence in reaching my goal had almost led me to believe I would fail it. If I were to do this fitness programme again I would definitely work harder, have a better diet and exercise more frequently. Overall however I conclude my training programme was a successes and I will set another one soon!