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The Health Related Exercise Programme.

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The Health Related Exercise Programme By Jonny Elworthy 4B This coursework is an overall assessment on a programme, which I have been doing for six weeks. The sport I will be doing for this assessment is swimming. I will go to my local health club and do ten lengths in the quickest time possible. I will perform front crawl and the components of fitness I will be trying to improve are speed and power. I will be trying to improve speed and by timing myself if I improve my speed I should finish quicker then the week before, as I get better and fitter. I have chosen swimming as it is a sport which I am not very strong at therefore my improvement should be much more over 6 weeks then say football or cricket. Both sports I feel I am quite strong in. Power of course is very important in a sport like swimming. Not in sharp bursts, but in maintained levels of power which are needed to pull yourself through the water which requires power all the way through. Towards the end of the ten lengths say from about the seventh you are very tired and you need more power then normal to keep you going at a decent speed. So if I am finishing in a quicker time then I must be using more power to do so, and as I get fitter the more power I will be able to use whilst swimming. Now I am a fairly fit bloke and do a lot of sports so I do not really need to test my fitness prior to this assessment as I know already that I am quite fit. ...read more.


Week 2 This week was a lot better. I was a lot more confident and other people in the pool did not bother me. It was also a lot quieter this week then the previous one as it was such a nice day outside so people did not want to be inside. I had got used to swimming again the week before so this week my performance was a lot more positive and it showed in my time. I knocked two and half minutes off last weeks time with a time of 4m 30s and I couldn't believe it! I thought there must have been a mistake like I had only swam eight lengths or something but I had not and future weeks would prove this. Afterwards though I was concerned that I would not be able to keep that standard up and that I might go back to the seven-minute mark. But that first week just turned out to be a week of getting used to the sport again and nerves which affected my performance dramatically. Week 3 A strange week this one! I had a very bad back because I had injured it in a football match earlier on in the day but my performance was still pretty solid. I got a time a few seconds slower then the week before of 4m 32s and I knew that the time set last week was going to be tough to beat. But what was strange was my heart rate hardly came down after my five-minute rest. It had only dropped 26 beats per minute in all that time where as the previous week it had dropped 44 beats per minute. ...read more.


now enjoy swimming a lot more and have learnt a lot of useful information about swimming and fitness and how it effects your body and how you can make certain areas better by doing certain exercises. I still go to the health club regularly and sometimes I do 10 lengths of front crawl and I think that if I did it again now I could get a time of 4m 10s because I have become so much more fitter then I was before and am confident in myself that I can achieve certain things, none of which I would of thought I could do when I got in the pool on week 1. My dad also helped me a lot with useful information about how I was doing. For instance I was taking too long at the end of each length to turn around and he told me quick ways to do so and how to breathe better whilst swimming that fast aswell. Overall the test has been very useful and I think that I have achieved what I set out to do and I tried as hard as I could and I think that it really showed at the end of each session when I felt sick because I was so tired especially that week when I got cramp in the warm down and nearly drowned! I just hope I can keep my fitness levels up now I have got them there and have stopped the testing. I will make sure I continue to go to the health club regularly and although I will not be doing front crawl I will do a exercise which pushes me so that I can keep this decent level of fitness that I have obtained through doing this project. ...read more.

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