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Personal Exercise Programme (PEP).

Extracts from this document...


Personal Exercise Programme (PEP) Steve Aston 2002/2003 Contents Personal Activity Profile 1 Overall Aims 1 Fitness Profile 2 - 3 Specific Aims of PEP 4 - 5 Safety Considerations 6 - 7 Purpose of Exercises 8 - 9 Application of Theory 10 - 12 PEP Outline 13 - 14 PEP 15 - 18 Session Evaluations 19 - 36 Re-test Results 37 Summative Evaluation 38 - 40 Appraisal 41 -42 PEP Name: Steve Aston Personal Activity Profile The sports I am currently involved in are rugby, surfing and kayaking. I play rugby for Basingstoke, surf for the Balin UK junior team and kayak for Basingstoke and Deane Canoe Club (BADCC). I am sponsored by Perception (kayaks) and Werner (paddles). The sport I have chosen to train for in my personal exercise programme is slalom kayaking. The main components of fitness in kayaking are upper body power, balance and flexibility. My main weakness is in upper body power. My skills in slalom kayaking are of a high standard but they are limited by my lack of upper body power. For example, I will have a stronger and faster high sculling support stroke if I am more powerful in my triceps and latissimus dorsi. Overall Aims One of the components of fitness I am aiming to improve through my personal exercise programme is power. If I am more powerful I will have more control over my kayak which will give me a better chance of passing through all the gates, especially the red (upstream) gates. Also, training for power will give me better muscle tone, which will aid my posture. This is very important in kayaking as it gives a greater range of motion in rotation about the torso. The other component of fitness I am aiming to improve through my PEP is balance. Having better balance will give me a better chance of regaining normal posture when twisting and ducking to avoid poles, which make up the gates. ...read more.


I also progressed in swiss ball chest press even though this was not one of my session aims. This shows that the power of my chest is also improved. Wednesday 13/11/02: Session aims: - To carry out all the planned components of my devised session. - To progress to 8 kg for swiss ball lat raise. - To progress to 130 kg for seated leg press. - To progress to 14 kg for alternate bicep curl. Warm up: I again rowed for 4 minutes but I decided to us gear 9 as I was finding it too easy. I carried on rowing at a rate of 35 strokes per minute. I did all my stretches and held them for 12 seconds each. Swiss ball chest press: I did the first two sets using 16 kg but I could not lift this weight at the start of the third set so I instead used 14 kg to complete the third set. Swiss ball pec fly: Today I again managed to complete all three sets using 10 kg but this time I managed to control both phases of each repetition for the whole of each set. I will therefore progress to using 12 kg next session. Cable lat pull down: For this exercise I continued to use 50 kg. I completed the first two sets and 3 repetitions of the third. Swiss ball lat raise: Today I tried to progress to using 8 kg but I only managed to complete one set and 2 repetitions of the second set. Swiss ball shoulder press: I completed two sets using 8 kg and also completed 3 repetitions of the third set. Ab crunch: I managed to complete all three sets today and I will progress to 35 kg next session. Rotary Torso: Today I managed to complete all three sets on both sides using 30 kg. I will try to overload to 35 kg but I think I may struggle to lift this weight on my left side so I may have be forced to use a lower weight than this. ...read more.


was and did 3 sets of 6 reps for each exercise, with 60 seconds rest between each set. The principle of time was dictated by the intensity at which I was training. The idea of the type of training is not applicable to my programme as I was training for power. I did not use any variation in the 6 weeks of my PEP as my muscles did not have enough time to adapt to the training. However, for my next meso-cycle I will make a few changes to ensure I do no reach a plateau in my training. There are a few changes I will make to my programme for the next meso-cycle: - It may be ideal to do some endurance training for my abdominals along with my power training work as I have realised this is as important as power. I could do this by doing crunches and jack-knifes on the swiss ball as this would improve my balance also. - Although cable lat pull down has been effective in improving the power of my latissimus dorsi, in the future I will use the seated row machine as it is more specific to the action used in kayaking. - I will use forearm wind ups instead of curls on the EZ bar as this is more specific to the actions used in kayaking. I may have to make changes to my programme if I find that I am no longer progressing. This will normally be fairly easy as there are many exercises that achieve the similar things. For example, if I reached a plateau in my training on narrow grip pull down, I could start doing tricep extension with the EZ bar instead. I think my PEP has been very successful, as I have improved the power of my body so my kayaking will now be much better as I will be faster and be more capable of carrying out specific skills within my sport. This training will have also benefited my surfing and rugby which are also sports that require power. 1 Steve Aston ...read more.

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