• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

My personal exercise plan

Extracts from this document...

Introduction

My personal exercise plan My personal profile > Name: Isaac Sedu > Date of birth: 31/05/1990 > Gender: Male > Height: 174cm > Weight: 65kg > Health problems: N/A > BMI: 21 (Healthy) > Waist to hip ratio: 0.84 (Excellent) > Chosen sport: Football At present, I train for my sport twice a week and have matches every Wednesday. One session is a normal training session for my Football club Bisley FC who are based in Allied county youth league and another is my own session in which I vary what activity I do. This can sometimes just be a quick jog or may be a game of table tennis at the local leisure centre. I began playing football when I was 12 years old and have since won 2 leagues and 7 cup, also the achievement I am most proud of is becoming top goal scorer for the team in the season we won the league. Along my 5 years of playing I have also won 12 6-a side tournaments, won player of the year 2 times and managers player of the year once. I have also played in quite a top level professional and semi professional, and here are the teams I have previously played for (Reading FC, AFC Wallingford, Reading Town, Docking FC, and Woking FC. My other sport achievement is wining the long jump in the English school competition. ...read more.

Middle

Also I will hopefully receive positive results through the component specific fitness tests. I aim to have all of my fitness components at "good" rating after my pep. I will conduct tests to see what my current ratings are later on and if they are already "good" then I will be looking to maintain my ratings rather than improve them. However if I do improve them it will not be a negative gain. However even though I am improving 6 aspects of fitness I have a main goal and that is to try and improve my aerobic fitness. This will give me many benefits and through improving cardiovascular endurance I feel I can meet my aims. Improving my aerobic respiration will make me a much better player as a fit powerful athlete will perform at a much higher level than a weak unfit one. The benefits of having a higher aerobic reparatory system for me in my sport are listed below * Creates good cardiovascular capacity and strengthens muscles and tendons. * Allows players to run at a steady pace without incurring oxygen debt, getting really tired and unable to recover. * Allows your players to recover quickly from short sprints, making them more effective in the game. Health related fitness components analysed Health: Capability of the individual to meet the physical and physiological demands of the environment. ...read more.

Conclusion

Agility > The ability to move and change direction and position of the body quickly whilst maintaining good body control and without loss of speed. Agility is an important aspect of football as I often need to change direction and quickly as well so that I can keep up with the play. Performance in most games is generally greater with better agility. How: As for my health progression, there are tests to record the results of skill increase. The main tests for each component of fitness I will be testing are listed below. Power test > The standing broad jump- The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing may be on one or both feet. Three attempts are allowed. Co-ordination test > The co-ordination test- How many times can I throw a tennis ball against a wall in 30 seconds and catch it with the opposite hand, whilst standing 2 meters away. (may change to foot related) Agility > Illinois agility run test: Thoroughly warm up. Mark out the 10m x 5m area. The subject lies face down at the starting position. At the signal, the performer moves onto his /her feet and completes the course, weaving in the and out of the cones as quickly as possible. ?? ?? ?? ?? Isaac Sedu ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. Techniques, Rules and Tactics of Football

    Substitution Procedure To replace a player by a substitute, the following conditions must be observed: * referee is informed before any proposed substitution is made; * a substitute only enters the field of play after the player being replaced has left and after receiving a signal from The Referee; *

  2. Self analysis of weaknesses in table tennis - Comparison to elite model 2

    the ball missing the table or being returned too high giving the opponent and easy opportunity to score some more points. There is not much arm movement within the shot so closing the bat is all that is needed during the preparation phase apart from brining the arm towards to ball.

  1. I have chosen badminton for my personal exercise programme. I will enhance my performance ...

    I will test myself every 3 weeks and then the programme will be overloaded progressively. Test results Test Fitness area Current Ideal Overhead medicine ball throw Arm power 7.20m >9.50m Vertical jump Leg power 55cm 70cm The Illinois agility run Speed/agility 16.51s <15.50s Method of training Plyometric training It is

  2. Fitness Tests For Football.

    Some of these may have different protocols, so be wary when comparing results or comparing to norms. Sit and Reach Test * Description / procedure: This test involves sitting on the floor with legs out straight ahead. Feet (shoes off)

  1. Self analysis of football performance - Comparison to elite model

    * Stabilization at the abdominal muscles and the spinal postural muscles * Hip flexion at the rectus femoris and the adductor group in the right hip Execution: * Isometric contraction of gastrocnemius of kicking leg * Eccentric contraction of

  2. Describing and Explaining the Components of Fitness. Fitness and fitness testing

    Disadvantages of the stick-drop test The test only measures visual reaction time. The relevance of a stick drop test to sporting activity is questionable because sporting activities like running would need to practice other reaction test in order to react efficient to the gunshot.

  1. Critically analyse your own performance in your chosen sport using suitable notational methods. Include ...

    Matches Catches Drops Misfields Sliding Stops Catching Percentage 7 9 5 39 10 64.29 Season Stats after the six-week period Batting Matches Innings Runs Not outs Highest Average 50's 12 12 317 4 46 39.63 0 Bowling Matches Overs Maidens Runs Wickets Average Run Rate Wides No-Balls Best Bowling 8

  2. Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific ...

    On the Sit and Reach test, I did not make an improvement, or decrease my score. As I was training Flexibility, I was a bit surprised that I did not improve on my score. Overall, I had not improved on my main components, and this showed that the Sit and

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work