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

Personal Exercise Plan

Extracts from this document...

Introduction

Personal Exercise Plan (P.E.P.) I am going to produce and carry out a personal exercise plan that will potentially improve my performance in my sport. My chosen sport is actually a combination of kickboxing and freestyle karate. I shall refer to it as martial arts. Martial arts requires many skill related fitness characteristics such as: agility, power, reaction time and balance, and also health related fitness characteristics such as: strength, speed, body composition, flexibility and both types of endurance (cardio-respiratory and muscular). These are all fitness characteristics; fitness is the ability to undertake everyday activities without undue fatigue. I shall concentrate on improving power, body composition, speed and flexibility. - Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements. This is a combination of speed and strength. This applies to being able to execute attacks with maximum speed and strength for a more devastating blow. I scored 230 cm on the sergeant jump that is the highest in my group, which is good, and I can bench press the maximum available weight of 72 kg with ten reps, which is impressive, as I only weigh 70 kg. - Flexibility is the ability to achieve an extended range of motion without being restricted by excess tissue. ...read more.

Middle

The leg press involves the joints hip and knee, the muscles for the hip are gluteus maximus, hamstrings and illiopsas, and the muscles for the knee are quadriceps and hamstrings. The bench press involves the joints elbow and shoulder, the muscles for the elbow are biceps brachii and triceps brachii, and the muscles for the shoulder (for flexion & extension) are posterior and anterior deltoids, latissimus dorsi and pectoralis major. The elevated apparatus for the sit-ups involves the torso, the muscles used in this region are rectus abdominus and external obliques. But the rowing machine involves pretty much every joint in the anatomy, so must use pretty much every muscle in the anatomy. Because of these combinations, I can meet the demands of using most muscles in martial arts. All of the above amounts and times will change due to characteristics of training. The characteristics are; specificity, progression, overload, reversibility and tedium. Specificity is to train the muscles that are used in the activity, this is done, as martial arts uses all muscles and the apparatus' used will cover all necessary muscle groups. Progression is that the body will adapt to the intensity of the load being placed on it, this will be done as I am going to change the session outline depending on its level of ease. ...read more.

Conclusion

metabolic action high and capillaries dilated, therefore enabling oxygen to move through muscle tissue to oxidise and remove the built up lactic acid, then stretching again whilst the muscles are still warm , it also allows time to recover from oxygen debt. The warm up and cool down can just be very simple, as I will be spending five minutes before and after each session doing simple activities such as; jogging lightly on the spot, stretching the torso, arms and legs. Another safety issue reverts back to the machinery, because most of it is complex then I will need to ensure that I know how to use and prepare correctly, and also do a little preliminary test before the first session to find out how much I can move/reps I can do. Because of my training I am already to a certain extent should be slightly above average, but do occasionally suffer with my left knee as it is an old injury and sometimes starts to erect pain especially in running or similar activities. PRE - P.E.P. TEST TEST SCORE Max v02 41 Bleep test 8 : 6 Sit up bleep test 6 : 5 Grip strength Left: 49 Right: 59 30 metre sprint Sit and reach 45 cm Standing long jump 230cm Trunk rotation Left: 14 Right: 11 Sergeant jump 45 cm ...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. Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific ...

    Over the 10 weeks, I have slowly increased the weights on the machines. I have gradually increased them as I fell my body is able to adapt to the weight as I fell less strain when doing the weights previously.

  2. PPP Action plan 2003.

    the number of times I receive and pass the ball with out turning over the ball to the other team in games. Agreed: I have agreed with my coach that I want to aim for as many one twos as I can, with out setting a limit and to move

  1. Personal Exercise Program #2

    Recovery - I need to allow my systems to recover between sessions of it will result in overtraining and have the adverse effect. I have combated this by training different systems on different days for example weight training to work the muscles and sprints which do not work the muscles

  2. Personal exercise plan

    A backpacking trip must include at least one overnight stay in the wilderness (otherwise it is a day hike). Many backpacking trips last just a weekend (one or two nights), but long-distance expeditions may last weeks or months, sometimes aided by planned food and supply drops.

  1. My personal exercise plan

    I am hoping to improve 3 health related components which are 1) cardiovascular endurance, strength and speed as I feel that these are the three key elements to performing well in a centre forward role in football. By improving these I feel I can improve my performances in training and in game situations.

  2. Personal Exercise Programme

    as we could with only one hand; we were then able to read off our grip strength. ADVANTAGES DISADVANTAGES It is simple to carry out It does not test one's entire arm strength (just wrist and forearm strength) It is easy to repeat It gives an accurate reading You can

  1. PERSONAL EXERCISE PROGRAM

    However fitness can also be specific fitness. Different sports require different levels of fitness. For example running and jogging are performed at a low standard to maintain a reasonable fitness. However in basketball, professionals who play this sports on a high level should commit and maintain to a high level

  2. A personal exercise programme to improve my all round performance during football.

    For instance I need cardiovascular endurance a lot more than I need flexibility. I need cardiovascular endurance in order to keep going for the full 90 minutes. If my cardiovascular endurance is good then I will be able to pass more accurately, my tackles will be better timed and my overall performance levels will be good.

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