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Training Programme - I want to build up my stamina because I need it in long-length sports, like football. I want to build up my strength because it is basically my weakness.

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PLANNING Purpose And Aim Of Training Programme My name is Hammad Naveed; I am 15 years old, my height is about five foot two, and I weigh about seven stone. I want to do a training programme based on stamina to building up my endurance, which should also lead to a build up of my strength, also. I want to build up my stamina because I need it in long-length sports, like football. I want to build up my strength because it is basically my weakness. I am a 15-year-old male and I am going to devise a training programme for myself to do over the next 6 weeks. I play a lot of football but also enjoy many other sports including cricket, squash and athletics all of which along with football I participate in regularly. The main reason I want to get fitter is because I feel my performance at the end of a game is not as high as it could be because my body is tired and is not performing at its peak level for a long enough period. This also has a major affect on my performance because I can't carry out skills as quickly or as well towards the end of a game to the level that I know I can. This then gets me frustrated and can have a negative effect on not only me but also the rest of the team. I feel that if I design a training program to improve my fitness my performance will be greatly enhanced and will not only help myself but other people as well. I am quite lucky in the fact that I have no real health problems and have suffered no major injuries in my sporting life. However I can be prone to pulled or strained muscles after tiring exercise so I will have to make sure that I have an appropriate cool down that will stop this from happening on my training programme. ...read more.


Also needed by a medical professional, is an injury profile on each participating athlete to determine specific needs with regard to injury prevention, or adaptation. Strength endurance is tested by either doing press-ups or sit-ups. Press-ups and sit-ups are a type of progressive training, Progression is when you gradually increase the workload as you train, and so I will focus on progressive training to improve my strength endurance. Strength is improved by the principle overload and stamina is improved by mainly progressive training. These two principles will be used in my training programme, overload and progression. It's simple to take your heart rate. For 10 seconds immediately after you stop exercising and multiply it by six to get your heart rate in beats per minute. The problem is that it takes time to find your pulse, and pulse is not always counted accurately. It's not easy to take your pulse when your heart is racing along at 160 to 170 beats per minute. Also, after exercise is stopped, your heart immediately begins to recover to a resting level; the pulse you find and count won't accurately reflect what your heart rate was during actual exercise. Heart rate can be determined most accurately by using a heart rate monitor. A heart rate monitor is a wireless, two-piece device consisting of a transmitter (worn around your chest) and a receiver (generally worn as a wrist watch). Electrodes in the transmitter pick up your heart rate and transmit the signal to the wrist receiver for an ongoing display of heart rate during rest or exercise. The heart rate monitor can provide you with ongoing feedback from each exercise session. It allows you to train smarter - not necessarily faster. You first need to determine your maximum heart rate or the maximum number of beats per minute that your heart is capable of beating. Taking 220 and subtracting your age can estimate this. For a 40-year-old, for example, the maximum heart rate would be 180 beats per minute. ...read more.


I might have done better the second time if it was not for these factors but not by much. Which shows that after all the training done in the weights room, my fitness level did not improve by much and so I did not achieve my aim. By doing this training programme and writing it out, I have learned about health related fitness. I did not know about the four main components, which make up a healthy lifestyle, exercise, diet, hygiene, and rest. Exercise is very important, if you want to be fit and healthy. Exercise keeps the body in good physical condition. Exercise helps maintain overall health by promoting fitness, relieving stress and facilitating weight management. It contributes to general physical and emotional well being. Excessive exercise, such as extreme activities, which stress the body, should be avoided. Encourage patients to maintain a good fitness level and an active lifestyle, including activities they have previously enjoyed, or perhaps new ones. Some good exercise activities include walking, aerobics, lifting weights and swimming. Promoting healthy eating and an active lifestyle undoubtedly contributes to the prevention of obesity. Healthy eating is defined to be not only the consumption of a healthy diet and the health benefits this offers, including protection against chronic disease. Adequate rest/sleep is important in maintaining general health. Research shows that individuals with lack of sleep or poor quality sleep significantly experience poor performance at work, memory difficulties, concentration problems, and twice as many fatigue-related accidents as compared to good sleepers. I think the training programme has had some effect on me. It may not be a short-term effect because I have not noticed it but it may be a long-term effect. The exercise has done some good in me, I feel as though my endurance has been strengthened but I cannot prove this because I have not collected enough data. I needed more time to prove that I have become more physically fit and need the right equipment, which we did not get to use. HAMMAD NAVEED ...read more.

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