• 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 Personal Exercise Plan is when you are given your self a specific aspect of health to improve on, in a certain amount of weeks. You will gather results of each activity you do and at the end you will be able to see if you have improved the aspect that you have chosen. My Personal Exercise Plan will last for six weeks at the end of each week I will put in my results, then at the end of the six weeks I will be able to notice if my aspects of fitness have improved. Name : Adam Huxtable Age : 16 Date of Birth : 28/11/1987 Height : 5ft s6in Weight : 8 st 3 lb Preferred Sport : Football Position Played : Left Back Components of Fitness * Cardiovascular Endurance - is about keeping your muscles supplied with oxygen. If your heart and lings can provide a lot of oxygen, your cardiovascular system is good. * Muscular Endurance - is good if your muscles can apply a lot of force to something. This means you can push, pull, lift, throw etc. Very hard or very quickly. * Flexibility - is the ability to use muscles through their full range of movement to move joints with ease. If your flexible your less likely to injure yourself. * Reaction Time - is the time it takes you to respond to something. ...read more.

Middle

If you don't do this, you will probably get bored very quickly. Specificity A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are emphasised in your activity. If you aren't training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasise more cardiovascular activities with some moderate strength training. If you want to "pump up" your muscles, then you will probably spend most of your session lifting weights. All Personal Exercise Plan should include a mixture of cardiovascular and strength training, plus stretching for flexibility. Reversibility Any athlete training after time off caused by injury knows that (s)he cannot pick up exactly where (s)he left off. Unfortunately, the body seems to lose muscle much more quickly than it is gained. A general proportion is 3:1; missing one week's training requires three weeks to get back to the same level. If you are unable to train for a length of time, begin with regaining your cardiovascular level. This will help your body fuel the muscles where you need to rebuild strength. FITT Principle -Frequency How often you do the exercise (be it an individual set or the whole session) ...read more.

Conclusion

There were many good and bad points while doing my Personal Fitness Plan. My favourite bit was on the last week seeing that my Cardiovascular system has improved from the first week. The bad parts where during the exercises I had done, but all was worth it in the end. Whilst doing my Personal Exercise Plan I changed two of my station. I did this because I felt that Push Ups and Sit Ups were not improving my chosen aspect of fitness (stamina). So I change the Press Ups to Squats and Sit Ups to Leg Curls. There aren't many improvements I could make to my personal fitness plan, accept if I could do it again I would try and do more activities. Also I would like to have seen my results if I had a longer period of time to see if my improvements could get better and better. I have learnt many things throughout the six weeks of doing my exercise plan. I have learnt that the more effort you put into working out the better your results will improve, but if you are feeling ill or injured one week your results will not be has high has previous weeks. On the fourth week of doing my personal exercise plan my results were not as high as previous weeks, this is because I picked up an injury whilst playing which made my performance while not has good during my personal exercise plan. ?? ?? ?? ?? Adam Huxtable 11B Personal Exercise Plan 04/05/2007 Page 1 ...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 ...

    The technique has received considerable attention recently, since it is thought to improve range of motion in the skeletal joints to a greater extent than conventional static stretching. My methods of training Weight Training is a big part of my position Goal Shooter in Netball as I need to be

  2. Techniques, Rules and Tactics of Football

    a suitable material (rubber, plastic, or similar substances); * provide a reasonable degree of protection. Goalkeepers Each goalkeeper wears colours that distinguish him from the other players, The Referee and The Assistant Referees. Infringements/Sanctions For any infringement of this Law: * play need not be stopped; * the player at

  1. action plan - endurance, strength, flexibility speed and agility.

    Week 1 plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Walk progressing into steady jog then stretching. Stretching Stretching Light jog and stretching Dynamic warm up Stretching Gym equipment muscular multistage testing anaerobic (1.20) Long passes and shooting Sit and reach test Aerobic cardio work out 1hr Slide tacking and beating a player.

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

    It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's leg strength. The following data has been obtained from the results of tests conducted with world class athletes.The programme will last for 12 weeks.

  1. analysis of 2 sports : Badminton and Gaelic Football

    spot * Carry out stretches- same as carried out in warm up. Continuous Training * Spend four minutes on the step machine at level three. * Stretches- same as carried out in warm up. Recovery. Fartlek Training * A recovery session of two minutes after every five minutes.

  2. Training Programme - I want to build up my stamina because I need it ...

    To be healthy means to feel well and free from disease. Fitness is one way of developing a healthy lifestyle, but there are also many other ways of getting healthy. In order to keep healthy we have to look after our bodies and minds.

  1. Personal Exercise Program #2

    One of the key components of the school's style of rugby is avoiding taking the ball into contact and down to the ground, this is done by stepping and offloading through tackles to keep the ball alive, therefore agility is important for a good side step and perfect for one on ones.

  2. Timetable for training programe

    Firstly the lack of strength in his right arm is a massive fragility because this stops him from smashing the shuttle with a great amount of power. Strength can be defined as, "...the maximum force that can be developed in a muscle or group of muscles during a single maximal

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