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Planning, performing and evaluating a Personal Exercise Program (PEP)

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Introduction

Planning, performing and evaluating a Personal Exercise Program (PEP) Introduction For me to complete my Personal Exercise Program I will have to go to the gym at least twice a week, but I have chosen to go 3 times a week to try and help maximise my improvements and I will be doing this for 6 weeks. My level of fitness is currently quite low, so to excel in my game of rugby I will need to increase it. This will include improving elements of fitness; I will mainly be doing strength training. Strength is a major element of fitness needed for rugby, which is the sport I am basing my PEP around. I play as a forward because I am quite big and 6 ft in height; the reason why I have chosen to concentrate on my strength is because as a forward, you generally need to be quite strong. I am not a weak person but to improve my performance, this is what I need to concentrate on. I play rugby for my school first team and after a fairly poor previous season, I am very eager to try my best to change that and through training early, I will hopefully get a head start. During the autumn and winter months my school plays weekly matches on Saturdays and training sessions are normally between twice and three times a week. Rugby is a very physically challenging sport and injuries can easily occur if the player is unfit, also if the training program is not done properly including warm-ups and warm-downs then the possibilities of injury will increase thus preventing the program to not be completed. Currently my general health is good and I have no injury problems so the running of my program can start straight away with no delays or limitations of what I can do. My aims of this Personal Exercise Program are mainly to turn the majority of my current fat mass into lean body mass enabling me to be better at certain areas of the sport of rugby but I will mainly be working on maximal strength. ...read more.

Middle

will be done at the school gym at lunchtime between 1.10 and 2.30pm, I will then use my weights at home to do my bicep curls. Wednesday periods will be done after school at my local gym (esporta, surrey). Friday sessions will be done at school between 1.10 and 2.30pm lunchtime. I often go on Sundays to my local gym but I am not including this into my PEP because I normally do aerobic exercises including swimming/ rowing cycling and often play tennis. I also do other activities in the week but they also are not included into my PEP. Starting Week 1 Monday 8th Jan Wednesday 10th Jan Friday 12th Jan Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Week 2 Monday 15th Jan Wednesday 17th Jan Friday 19th Jan Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Week 3 Monday 22nd Jan Wednesday 24th Jan Friday 26th Jan Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Week 4 Monday 29th Jan Wednesday 31st Jan Friday 2nd Feb Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Week 5 Monday 5th Feb Wednesday 7th Feb Friday 9th Feb Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Week 6 Monday 12th Feb Wednesday 14th Feb Friday 16th Feb Leg Curl Squat Leg Extension Bench Press Benched Flye Lateral Pulldowns Bicep Curl Triceps Extension Bench Press Shoulder Press Discussion of other relevant factors Seasonal factors Rugby is played in the autumn and winter months between September and January and as the rugby season is over it is too late for my fitness program to take effect this year. ...read more.

Conclusion

20kg 24kg Pull down 60kg 75kg Shoulder press 55kg 60kg Biceps curl 35kg 40kg Triceps extension 36kg 40kg Squat 120kg 132kg Increases - Lying leg curl increased by 4kg Leg extension increased by 8kg Bench Press increased by 16kg Benched Flye increased by 4kg Pull down increased by 15kg Shoulder press increased by 5kg Biceps curl increased by 5kg Triceps extension increased by 4kg Squat increased by 12kg After looking at all the results I was very pleased with some of them, I am happy to say that I increased in every single exercise. I was very surprised at a couple of results and not surprised by others. I found the lying leg curl quite difficult and I could not do too many sets as my legs began to 'burn' very quickly when doing them so I am not surprised with the increase. I am pleased with the increase in the leg extension as I was now at the equivalent of pushing over my own weight. The biggest increase here was my bench press, I am not surprised at all at this because I probably spent the most time on this and the Benched Flye and Tricep Extension helped it. All three exercises work together to help the Bench Press, the Flye and Bench press are specific to the chest so there was more than one exercise that would have helped with the increase. The second highest increase which I was a little surprised about wad the Lateral Pulldowns, it went up by 15kg which in only 6 weeks is quite a lot. The exercise I probably did the least on was the Biceps curl which is shown by the increase of only 5kg to my 1RM. There is absolutely nothing I would change to this P.E.P. I think it all worked out perfectly and that is shown by my tests. It was also good fun and I am now more motivated to continue to help in the future. ?? ?? ?? ?? 1 ...read more.

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