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For my personal exercise programme I have decided on association football as my chosen sport.

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Personal Exercise Programme "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will" Vince Lombardi Planning and research For my personal exercise programme I have decided on association football as my chosen sport. Association football, commonly known as football or soccer, is a team sport played between two teams of 11 players each. It is widely considered to be the most popular sport in the world. Football is a ball game played on a rectangular grass or artificial turf field, with a goal at each end. The object of the game is to score by manoeuvring the ball into the opposing goal. In general play, the goalkeeper is the only player allowed to use their hands or arms to propel the ball; the rest of the team usually use their feet to kick the ball into position, while they may also occasionally use their torso or head to intercept a ball in mid air. The team that scores the most goals by the end of the match wins. If the score is tied at the end of the game, either a draw is declared or the game goes into extra time and/or a penalty shootout, depending on the format of the competition. The game of football is governed by the Football Association. The FA governs all professional football clubs in England. It is a member of UEFA and FIFA, and holds a permanent seat on the International Football Association Board (IFAB). ...read more.


The following lists each of the nine components and an example of how they are used:- * Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person) * Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (e.g. jumping or a sprint start) * Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements) * Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt) * Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split) * Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling) * Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances) * Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game) * Co-ordination- the ability to integrate the above listed components so that effective movements are achieved. Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation. ...read more.


Improvements in mobility can only be achieved by working at or beyond the active end position. * Passive exercises involve passing the active end position, as the external force is able to move the limbs further than the active contracting of the protagonist muscles * Kinetic mobility exercises use the momentum of the movement to bounce past the active end position A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised. Overload can be progressed by: * increasing the resistance e.g. adding 5kg to the barbell * increasing the number of repetitions with a particular weight * increasing the number of sets of the exercise (work) * increasing the intensity- more work in the same time, i.e. reducing the recovery periods Reversibility- Improved ranges of movement can be achieved and maintained by regular use of mobility exercises. If an athlete ceases mobility training, his/her ranges of movement will decline over a period to those maintained by his/her other physical activities. When training ceases the training effect will also stop. It gradually reduces at approximately one third of the rate of acquisition (Jenson and Fisher, 1972). Athletes must ensure that they continue strength training throughout the competitive period, although at a much reduced volume, or newly acquired strength will be lost. Tedium- If training programmes are repetitious, athletes can soon become bored and lose their motivation. To keep motivation high athletes should change the surroundings in which they train in or experiment with a new type of training every once in a while. ...read more.

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