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Personal Exercise Programme.

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Introduction

Personal Exercise Programme - By Tim Hughes The Task To plan and carry out a 6 - week personal exercise programme, relevant to a sport of my choice, which will improve at least one of the different areas of fitness. What is fitness? Physical fitness is to the body what fine-tuning is to an engine. It enables us to perform at our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically, it is "the ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure time activities and meeting emergency demands. It is the ability to endure, to bear-up, to withstand stress, to carry on in a situation where an unfit person could not, and is a major basis for good health and well - being". There are four areas of fitness that I can work on for this programme: * Strength / Speed * Suppleness / Flexibility * Muscular Endurance * Stamina / Cardiovascular Fitness I am going to work on cardiovascular fitness, relevant to my sport - Rugby. In order to achieve maximum benefit from an exercise programme the understanding of the principles of fitness are very important. Correct use of these principles will determine if the outcome of a fitness programme will be successful or not. The principles of fitness are adaptation, progressive overload, FITT principle, specificity, reversibility and recovery. Adaption In the same way as a person doing the same thing everyday would find it boring, the body will get no 'stimulation' or positive improvements from the same physical routine performed week in week out. For a Rugby fitness programme I must design tasks that will challenge the body in a new way each week so that it will carry on adapting and changing to the physical demands placed on it. ...read more.

Middle

Simply running around the pitch is both non-imaginative and inefficient use of time. This should be followed by a period of gentle stretches that begin at the core, progress down through the muscles of the legs and, back up the body to the chest, back, shoulders, arms and neck. Static stretches should target all of the major joints and muscles. Warm up stretches should be held for 10-15 seconds. Move into each stretch slowly, and perform each stretch twice, ensuring good technique. The final phase of the warm-up should involve activity specific movements, such as dynamic changes of pace or direction. Activities to be considered here include higher intensity ball-drills, preparative contact (i.e. not full-pace), touch rugby games, and specific agility and acceleration drills. Cooling Down Following training and matches, you should also cool down. This helps to minimise the onset of muscle soreness (therefore helping you to recover more quickly), allow your body to return to its normal resting state at a more gradual rate and help to prevent future injury. Cool downs should involve a continually decreasing exercise intensity (i.e. easy jog to brisk walk) for approximately 5 minutes, and a period of stretching. Stretching is very important at this stage, and each stretch should be held for approximately 20 seconds. The Initial Test In order to evaluate whether or not my P.E.P. if efficient or not, I need a reliable fitness test that I can perform before and after the six-week training. I have chosen the multi-stage fitness test (a.k.a bleep test). It enables me to calculate my maximum oxygen uptake (VO2 max.). This is the best measure of cardiovascular fitness - conveniently. The principle is simple: the person being tested runs to and fro (a shuttle run) ...read more.

Conclusion

Continuous Aerobic 136 b.p.m - I was pleased to get a lower H.R. than before, it showed that reversibility hadn't taken away all my fitness. The re-take of the multi-stage fitness test After my 6-week programme I took the test again. I got to level 15. I was satisfied with this result as it proved that I had benefited from my P.E.P. Although I felt I could have done better and perhaps got a level 16. Maybe if I hadn't been injured for a week this could have been a possibility. Overall the programme went well and it felt rewarding to have completed it. If I could have done it again, I perhaps would have tried to use a wide range of different activities. It seems that this was not a necessity though. How could I have improved my P.E.P. The P.E.P. could have been a lot better and in a way more specific to Rugby. But I simply did not have the facilities or equipment to do so. I could also have included some skill related fitness work. These Consist of: * Agility - The ability to change the position of the body quickly and to control the movement of your whole body. * Balance - The ability to retain the centre of gravity of the body above the base of support with reference to static - stationary or dynamic - changing conditions of movement, shape and orientation. * Co-ordination - The ability to use two or more body parts together. * Power - The ability to do strength performances quickly (power = strength x speed) * Reaction time - The time between the presentation of a stimulus and the onset of movement. * Speed - The differential rate an individual is able to perform a movement or cover a distance in a short period of time ...read more.

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