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Personal Exercise Program

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Introduction

Andrew Simpson Personal Exercise Program Name - Andrew Simpson Age - 17 D.O.B - 12/05/1991 Height - 5ft10 Sport - Hockey Running Bleep Test (MSFT) 12.1 13.9 national level 30m sprint 3.69 seconds 2.50 - 2.59 seconds World class athlete Illinois 17 seconds <15.2 secs excellent Hand grip-left 38 >56 excellent Hand grip-right 42 >56 excellent Sit and reach 33, 34, 37 cm >14 excellent Vertical jump 54, 55, 56 cm 86.35 - 91.45 cm Sit up bleep test 2.37 minutes 8 minutes, excellent Strengths and Weaknesses My strengths include the sit and reach test and my weaknesses include the bleep test, 30m sprint test, Illinois test, hand grip test, vertical jump and the sit up bleep test. Multi Stage Fitness Test The aim of the multistage fitness test is to monitor the cardiovascular endurance of an athlete. To perform the bleep test the equipment needed is a flat, non slippery surface at least 20 metres in length, a 30 metre tape measure, marking cones, the Multi-Stage Fitness Test audio tape or CD**, a Tape recorder or CD Player, Recording sheets and an assistant. (http://www.brianmac.co.uk/beep.htm). To conduct the test a space of 20 metre's is to be marked out. The Athletes taking part must warm up and perform a range of stretches before beginning. Then the test can begin. The athlete's start behind the line and begin when the first beep is heard. The athlete's keep up with the beep and turn on the line after each shuttle. The athlete's must keep up with the beep and if they fail, they are allowed three shuttles after this to attempt to return to normal. If they are unsuccessful then they must drop out. An assistant records the stage at which the athlete drops out and then the athlete is required to perform a cool down. The reliability of this test would depend on the motivation levels of the performers, and would also rely on the assistant being strict. ...read more.

Middle

For example dribbling should be composed and under control. Power is important to hockey because it is necessary to combine strength and speed to produce a series of forceful movements. For example the combination of speed and strength allows players to sprint and hit the ball in one fluent movement. Strength is a fairly important component of fitness for all hockey players. Although it is not required for hockey players to have a high level of strength as the actions and movements involved throughout the game do not desire large forceful contractions of the muscles. After analysing the components of fitness I have found which would be the most essential for me to train and from my fitness test results I have decided that the components of fitness I am going to improve are my flexibility, cardiovascular endurance and local muscular endurance. Principles of training Overload Training "Is making the body work harder in order to improve it. You will have a 'capacity' to train, which will be the normal level you work at. In order to improve you must extend that capacity by increasing your workload". (Examining Physical Education). This is summed up to mean that if more work is put in, then the benefits will be greater. "Specificity means that not only must training be sports specific (i.e. relevant to the demands of that sport) but the relevant components of fitness must be trained appropriately at the relevant time of the competitive sea-son". (Advanced PE for Edexcel). For example during pre season training teams such as footballers would conduct skill based training in order to relearn basic skills. Recovery represents how an athlete needs to rest and recover in between active sessions in order to see the full benefits of their training. "Rest and recovery can take many forms" For example resting may come in the form of an activity, however the activity must be performed at a less intense level to that of the training. ...read more.

Conclusion

This is also known as overloading. I have also trained specific to my sport as I began relearning basic stick skills pre season. When planning my personal exercise program I considered the importance of nutrition and the importance it has towards improvement. I however did not follow a strict diet as I dismissed this idea. If I had displayed a full diet plan and followed it strictly I may have improved more and therefore would have increased my test scores and ultimately my fitness. During my next personal exercise plan I will plan a specific diet and stick to it, as this was a key weakness. I used the methods of training that I thought were specific to my needs and which I thought would help improve my fitness the most. This choice was cross training, interval training and circuit training. I chose cross training because I thought it would allow me to part take in badminton, as this is good for my flexibility which I wanted to improve and also swimming which improves strength endurance. I chose interval and circuit training because it is easy to set up and there is not a lot of equipment needed for these sessions. When I conduct my fitness plan again I will use a wider range of methods of training to hope for an improvement. Overall I felt that the plan was successful because of the ways I planned my training sessions. I made sure there was a different aspect each session to keep myself motivated, and by having a hockey match frequently on a Saturday gave me a small insight of improvements of short-term exercise that week. Although, my test scores show that I did not improve which suggests my plan wasn't successful. However there are many factors that I have discussed which have affected my plan, I will therefore avoid them next time. 1 ...read more.

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