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Personal Exercise Plan

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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.


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.


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.

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