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Personal Exercise Programme

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Personal Exercise Programme Purpose / Aim of the Personal Exersise programme My personal aim for this personal Exercise Programme is to improve my stamina and as well as my endurance. My other aims are to: * Improve my speed. * Improve my muscular strength. * Improve my muscular endurance. My chosen sport is Tennis, and this sport involves strength, muscle endurance, endurance and speed. Fitness however has two components which are health related which are physiologically based and determines the ability of an individual to meet the physical demands of the activity, and also the skill related factors which are based upon the neuromuscular system and determines how successful a person can perform a specific skill. Health related components include strength, speed, flexibility and muscular endurance, whereas skill related component that takes place in Tennis is agility. The reasons for doing this Personal Exercise programme are:- * To identify the strengths and weaknesses of myself. * To monitor my performance. * To modify a training programme and to assess the value of different types of training. * To predict athletic and physiological potential that I may have. * To enhance my motivation and self confidence. * To make comparisons with the national averages of all the physical activities that I will do and with previous tests. * To identify overtraining syndrome. Below are the main fitness components involved in the game of Tennis. * Strength - This is the maximum force developed in a muscle or group of muscles throughout a single maximal contraction and relates to the ability of the body to apply a force. Strength can be split into three sections:- 1. Maximum strength. 2. Elastic strength. 3. Strength endurance. > Tennis involves strength endurance because it requires repeated contractions and being able to withstand fatigue. There are many different ways to improve this, such as working in the gym with the weights and good exercises might include hamstring stretch, shoulder stretch, groin stretch, Achilles stretch, sit ups and step ups. ...read more.


* There is an increase in blood flow, which means that there is an increase in oxygen to muscle tissue. * There is an increase in the temperature of the blood, which changes the partial pressure of blood gases. This means that more oxygen leaves the blood and enters muscle tissue. * The increase in temperature causes a rise in enzyme and metabolic activity. This improves the efficiency of muscle contraction. * By carrying out functional activities such as sprinting in the later stages of the warm up, there will be an activation of neural pathways, which speeds up reaction time during a tennis match. The reason for doing the cool down is that during training sessions and matches the body's systems are maximally stressed. This leads to an increase in body temperature, heart rate and blood pressure. There is also a build-up of waste products (such as creatine kinase and myoglobin) in the muscles. In addition, the body releases hormones such as adrenaline and endorphins into the circulatory system. If an athlete simply stops after exercising, the levels of circulating adrenaline are high. The waste products in muscles are thought to cause tiredness and stiffness, and it is not good for anyone to have a rapid decrease in body temperature, heart rate and blood pressure. For these reasons it is thought that a cool down is beneficial. It allows a gradual decrease in temperature, heart rate and blood pressure, back to resting levels. By gently working the major muscle groups, waste products are actively removed. During the gentle exercise of the cool down the body releases hormones that counter the effects of adrenaline and allow rest and sleep after exercise. Because of the increase in tissue temperature the post-exercise period is an ideal time to stretch and improve or maintain joint range of movement and flexibility. Below are all of the stretches that I am going to uses in my warming up and cooling down. ...read more.


(Maximum heart rate - resting heart rate) = 83.4 + 65 (answer + resting heart rate) = 148.4 beats per minute o 'T' - This is the time and duration of each exercise. For stamina, I would need to roughly have to work 25 - 30 minutes until I get my maximum heart rate. o 'T' - The type of training undertaken, such as fartlek training. For my personal exercise programme, I am going to try my hardest to achieve optimal performance. This programme will last for six to eight weeks, and this period of time is known as meso-cycle, as this period concentrates on the weaknesses of the athletes, so that they can get ready for the competitive season. This period is the preparation period, so it is like a pre season for football. Aerobic activity within this period would include steady running, fartlek training, weights and circuits. It is important however to not over train within this period. Overtraining is caused by the imbalance of training and recovery. To achieve the optimal performance, you would need to increase the training loads and frequency training above optimum levels. To reduce overtraining, prolonged rest is needed and a reduction in workload for a certain period of time. Also there are seasonal factors which can cause problems. In the summer, a tennis player is playing for long periods in hot environments and this causes an imbalance of Fluid intake and leads to changes in fluid balance which may affect ionic concentration and contribute to fatigue. Even in a match lasting just two hours, at high temperatures, a water loss of around 2 litres must be expected, and even small water deficits (2% body weight) have been shown to impair key elements of mental performance, thus emphasising the need for continuous and sufficient hydration. Heat acclimatisation can be a key factor here, since players who have been training regularly in a hot environment for several weeks will sweat more readily but with reduced sodium concentrations, and are capable of maintaining a higher sweating rate for a prolonged period of time. ...read more.

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