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Training programme

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My Personal Exercise Programme Planning Purpose / aim of programme (What you hope to achieve by doing a health related fitness programme). What is your level of involvement in your chosen activity? Outline your normal training- state the time and intensity of your sessions. Have you gained any awards in your chosen sport? Do you have any other sporting interests? Horse riding I will be doing 30minutes-1hour once a week The intensity of the sessions vary from mild to medium level I have not got any awards in my sport By doing a heath related fitness program I hope to improve my stamina and strength so that I will be able to perform at a much better level. I enjoy walking which is why I walk to and from the train station everyday. Personal Fitness profile Explain how fit you think you are. How do you know how fit you are? What is your resting heart rate? How quickly does your heart rate return to normal after exercise? How do you know? What fitness tests have you done to indicate your level of fitness? Do you have any injuries or health problems? How much physical activity do you do each week? My fitness was tested with a series of tests these are the results: Standing broad jump- 1.55m The Illinois agility test- 21.03 The "stork" balance- 11 seconds Tennis ball bouncing- 16 bounces N.C.F multi stage fitness test-5.1 Cooper test- 1680m N.C.F abdominal curl test- 4:05 minutes 105 sit-ups Sit and reach- 25cm Grip dynamometer-23 My resting heart rate is 64 bmp. I have no health problems or injuries. I walk to and from the train station 4/5 days a week for 45 each time, I do dance for 1hr 15mins, I have 3hr of PE lessons a week, and horse riding 30mins -1hr a week. Remember to complete and include your personal fitness profile record sheet. Set your targets State what you hope to achieve by the end of your training programme. ...read more.


20/03/07 72 160 112 100 88 72 What do you notice about your heart rate records? The start heart rate is decreasing slowly which shows getting fitter. The end heart rates are all in or above my training zone which shows I' overloading myself. The recovery was decreasing until the working time was increased to 40 seconds which shows getting fitter. Record your results for every circuit training session. Exercise Session 1 Session 2 Session 3 Session 4 Session 5 Session 6 Session 7 Session 8 Skipping 1 50 51 56 50 55 34 67 58 83 70 67 63 37 28 51 35 Press ups 2 26 32 32 32 34 38 38 34 44 45 32 56 20 20 32 30 Dish 3 23 22 22 20 26 26 28 25 33 28 29 30 30 30 30 21 Ladder running 4 11 11 12 9 12 11 14 10 14 13 7 8 6 8 6 10 Sit-ups 5 17 17 21 20 22 25 22 18 26 23 25 28 27 22 29 26 Star jumps 6 49 41 40 33 47 39 48 47 55 54 55 58 31 27 33 27 Shuttle runs 7 13 12 14 12 14 13 15 15 17 17 16 16 15 13 16 15 Astride jumps 8 17 15 15 12 8 16 19 19 17 20 12 21 14 15 9 15 Burpees 9 11 11 8 14 13 13 10 10 13 10 12 11 10 9 10 13 Step ups 10 10 8 11 17 8 11 11 20 16 14 13 14 14 10 12 12 Did you increase the working time at your stations at any time? Session 5 the working time was increased from 30 to 40 seconds and session 8 the rest time was decreased from 30 to 20 seconds. Comment after each session. E.g. ...read more.


Were the results you achieved what you expected? Explain why this was/ was not the case. I had not expected any difference in my fitness as other regular exercise hadn't improved my fitness. I set smart target that I thought would be easy to reach I reached 2 out of 3 which is better than I expected. I had never done a training programme and I dint know the effects of it. I did a try out session but the sores I got in that were quite low compared to the real ones. Evaluation Final evaluation Respond to the statements / questions in the first column Refer to your test scores after completing your programme After completing the training programme I redid the test that I had taken before these were the results I increased by 0.3 levels in the N.F.C multi stage fitness that was one of my targets that I achieved. In the cooper test I increased by 140m my target was to increase by 100m so I reached that target. My other target was to decrease the Illinois agility test by 3seconds I did not reach this target as I only decreased it by 1.24 seconds. Explain what progress or improvements you have made as a result of completing the programme. After completing the programme I have noticed that i'm not so out of breath when doing exercise and can carry on for longer. Also in my sport have noticed more control over my body parts due to the increase in muscle strength. If you were going to continue with the programme what changes would you make? If I was going to continue with the training programme I would increase the intensity by increasing the working time a\and the decrease the rest time. I would do it more frequently like 3 times per week instead of 2 to see more improvement. I would incorporate other training method such as cross training or interval training to work on my stamina. other training methods ?? ?? ?? ?? 1 ...read more.

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