3.3 Assessment Information

Putting your work together

Point: I have chosen to apply circuit training and fartlek training to my training programme because these two methods (MOTS) are the most effective and specific methods for impriving cardiovascular and muscular fitness.Evidence: I applied these two MOTS to my training programme by completing the following types of workouts. For my fartlek training I was completing a 5 km run every third day. When I was running I would use the lamp posts as markers and change my speeds throughout the run. I would run at 50%, 60%,70%,80%, 90%, 50%,60% and so on so I would mix the speed up. For my circuit training I would complete a pyramid type of training doing 50, 40, 30,20,10 reps for each exercise. I would include squats, push ups, weight bag rows, burpees and sit ups in a set with 50 each, then rest for 1 minute and start the next set of 40, rest,20, rest, 10 and finish. I used this type of workout every second day to complete it twice a week. Explanation: The reason why I chose fartlek training is because it is a 'speed play" type of training that varies the intensities similar to when I complete an obstacle course. This is good because.....The reason why I chose circuit training is that it is good for cardivascular fitness as well as muscular strength. I needed serious work on my cardiovascual fitness and also some more improvements in my strength as I needed to lift a range of things that required a weight bag and other heavy items....Link: I used these MOTS as they fit really well with the types of things that I need to be able to do for the police test. They also demonstrate the principle of training (POT) which is specificity by training specifically for my event.

Evaluation questions to consider