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I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility).

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Personal Exercise Programme Introduction I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility). Principle of Training Specificity - It refers the relevance of the choice of exercise to the activity to be improved. It does not govern just the muscles, fiber type and actions used, but also the energy systems which are predominantly stressed. The energy system used in training should replicate that predominantly used in event. Progressive overload - It considers the intensity of the training session. If the exercise takes place on a regular basis the body's system will adapt and start to cope with these stresses, the intensity of training will need to be gradually increased in order for further improvement to occur. Reversibility - Performance will deteriorate when training ceases or the intensity of training decreases for extended periods of time. Because you don't use it you will lose it. Variance - The idea of variance is that training loads and skill demands should be varied with time. There are 3 sets of reasons for this. 1. Physiological reasons - Fatigue, depletion of energy reserves, rising of response threshold to stimulus, muscles soreness and so on, they are the effects of the repeated and prolonged stress on biological systems. Therefore, it is necessary to vary loads so that none of these factors causes regression. 2. Psychological - It tends to remove the emotive stress of coping with large amounts of exhausting and painful work. It also enables learning and activity targets to be reassessed. Motivation will be improved as well 3. Periodisation - It is a concept which centered on a cycle load design principle and enables to vary intensity, duration and frequency of activity in a structured plan. Individual needs - The factors that need to taken into account when designing a training programme are described below. 1. Fitness needs - Programme are set to meet the needs and abilities of an individual. ...read more.


Protein and carbohydrate are supposed to take more since the former one repairs muscle tissues and the latter provides the main source of energy. Week 3 (26/9 - 30/9) After the 2 week training, I could cope with the training on this week. Especially the shuttle run, I did it much better in quality and quantity and my heart rate has risen to more than 180 which meant that the intensity of the exercise was high. The same problem last week found in incremental vertical hop and tuck jump again. My left knee felt a bit painful but I didn't stop this time since I don't want to find any excuses to stop training. Actually the different between left leg and right leg is not very obvious. So I will keep the same intensity of the exercise on both legs. I have started doing more by the left arm in the medicine ball throw exercise. It aims to reduce the different between left and right arm. Hopefully, left arm will progress rapidly which can balance the body. The problem of my left knee was going serious this time when I was doing the interval training. After I did half of the exercise, I couldn't sprint as my left knee was really hurt. Therefore, I ran 20 minutes with 50% - 60% effort instead since there is around 35% energy are provided by aerobic pathways. In conclusion, except the interval training, I could manage this level of the exercise. So I am ready to overload the exercise to improve myself. Week 4 (3/10 - 7/10) Before the day starting the week of training, I did a test to see whether I have improvement. As a result, all my tests have gone up, especially the leg power and agility, the progress were quite clear. It really motivated me even the exercise has been overloaded. I overload each exercise by adding one more set. ...read more.


So I performed as better as I can. There were only very few repetitions which not performed in good quality. I felt very tired after that since I haven't completed it so well and fully for a long time. In the same day I kept continuing to do my left arm weighting, I am afraid that the difference between both arms is too big. I don't think I cannot lessen the gap in the short period. But I could feel that my left arm has more power than before. Even the training will be ended after this week, but it has motivated me to keep training on my left arm Without doing any plyometric exercise, I did have a run for 30 minutes with 55% - 60% effort. I knew that it didn't help to improve my power very much, but at least it must improve my efficiency of the utilising different type of energy system. And I don't have time to design what exercise I should do for that day as I didn't know the sport hall have been close for preparing Christmas events until I arrived there. And this is not the excuse for me to stop training so I ran for 30 minutes. Test Results My tests results have also showed my improvement. Sometimes even I found that it was really hard to motivate myself, I could still achieve satisfactory performance partly because of the rugby training. Therefore I have done 4 exercises a week actually within these 12 weeks. And the results of those tests are showing below: Tests Before Start Week 3 Week 6 Week 9 Week 12 Medicine ball throw (m) 7.2 7.64 8.52 9.55 10.43 Illinois agility run test (s) 16.51 15.93 15.67 15.54 15.38 Sergeant Jump Test (cm) 56 61 65 68 71 Reference - Physical Education and the study of Sport by Bob Davis, Ros Bull, Jan Roscoe and Dennis Roscoe, fourth edition - Plyometrics Explosive Power Training by James C. Radcliffe and Robert C. Farentinos, second edition - Sport and PE - http://www.brianmac.demon.co.uk - http://www.fitnesscomplete.co.uk - http://www.formapt.com - http://www.netfit.co.uk ...read more.

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