My personal exercise plan

Extracts from this essay...

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.

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.

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

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