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A Six Weeks Personal Exercise Programme

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Introduction

G.C.S.E PHYSICAL EDUCATION COURSE WORK ON A SIX WEEKS PERSONAL EXERCISE PROGRAMME & TRAINING DIARY 13/11/05 VALENTINE OLIVER-UZOARU 11.1 Introduction: Swimming is an excellent form of cardiovascular exercise, since it utilises the entire major muscle groups of the arms, trunk and legs; it's an ideal way of getting fit and tone your body all in one go and also, it's a sport for rehabilitation of injuries. Purpose: This personal assessment programme is designed to assess the fitness level of a beginner. At completion - after 6 weeks - I'll be able to swim more than 1000m with ease. The components measured include muscular fitness (strength and flexibility) and Cardiovascular endurance. Each test score is assigned a point value based on age-group standard and the point values are added together to determine a general level of physical fitness. In other to determine the mode and strategy I'm going to carry about my six weeks programme, I'll have to apply my knowledge on the following principles: 1. The Principle of Individual Differences Because every athlete is different, each person's response to exercise will vary. A proper training program should be modified to take individual differences into account. Some considerations: * Large muscles heal slower than smaller muscles. * Fast or explosive movements require more recovery time than slow movements. * Fast twitch muscle fibres recover quicker than slow twitch muscle fibres. * Women generally need more recovery time than men. * Older athletes generally need more recovery time than younger athletes. ...read more.

Middle

REST INTERVALS: 45 SEC PULL 2 X 25m FREESTYLE - TRY BREATHING EVERY THIRD ARM CYCLE. REST INTERVAL: 45 SEC KICK 1 X 50m FREESTYLE - AT STEADY PACE. REST INTERVAL: 45 SEC 4 X 25m FREESTYLE - AT FASTER BUT EVEN PACE THROUGHOUT. REST INTERVALS: 45 SEC - TRY TO SPEED UP A LITTLE ON THE LAST 2 X 25M'S 1 X 50M FREESTYLE EASY - THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 300M Wednesday Lower body stretch 1 X 100m FREESTYLE REST INTERVALS: 45 SEC 1 X 50m FREESTYLE - AT A FASTER PACE THAN THE 100M. REST INTERVALS: 45 SEC 1 X 25m FREESTYLE - AT A FASTER PACE THAN THE 50M. REST INTERVALS: 60 SEC KICK 3 X 25m CHOICE STROKE AT STEADY PACE. REST INTERVALS: 30 SEC SWIM 1 X 50M EASY, CHOICE STROKES. TOTAL: 300M Friday Quick stretch 1 X 100m FREESTYLE - EASY REST INTERVALS: 60 SEC PULL 2 X 25m FREESTYLE. TRY TO BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 60 SEC 2 X 25m FREESTYLE, FIRST 25m EASY, SECOND 25m FASTER REST INTERVALS: 60 SEC 2 X 25M FREESTYLE AS FAST AS POSSIBLE. REST INTERVALS: 60 SEC 1 X 50M EASY CHOICE STROKES TOTAL: 300M Saturday Full body stretch THE TEST SET 1 X 100m FREESTYLE - EASY REST INTERVALS: 60 SEC 2 X 50m FREESTYLE - TRY KEEP EVEN SPLITS TO BALANCE YOUR TIME ON EACH 50M. REST INTERVALS: 20 SEC 1 X 50M EASY MIXED STROKES FOR RECOVERY TOTAL: 250M WEEK 3 Monday Full body stretch 1 X 100m ...read more.

Conclusion

REST INTERVAL: 30 SEC. THIS IS DONE EASY 2 X 25m FREESTYLE EASY - CONCENTRATING ON DISTANCE PER STROKE. REST INTERVAL: 50 SEC 2 X 25m FREESTYLE - SLIGHTLY FASTER THAN THE PREVIOUS. REST INTERVAL: <30 SEC> - 2 X 25M FREESTYLE FAST. REST INTERVAL: 60 SEC 1 X 50M EASY OTHER STROKES TOTAL: 400M Friday Lower body stretch 1 X 200m FREESTYLE REALLY EASY REST INTERVAL: 90 SEC DRILL 6 X 25m FREESTYLE CATCH-UP REST INTERVALS: 30 SEC 2 X 25 ANY OTHER STROKE REALLY EASY. 4 X 25m FREESTYLE SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS: 45 SEC 1 X 100m FREESTYLE REALLY EASY. TOTAL: 600M The series of stretches I perform before each role of swimming exercise enables me * Enhance my ability to learn and perform skilled movements * increase mental and physical relaxation * enhance development of my body awareness * reduced risk the of injury to my joints, muscles, and tendons * reduce muscular soreness * reduce muscular tension This fitness training programme has been a great success to me because I have learnt to * Increase my independence in activities of daily living (ADLs) * Increase my walking speed/efficiency * Improve my tolerance for prolonged physical activity * Reduce risk of cardiovascular disease * Improve level of safety during ADLs I really enjoyed this programme because it not only helped to keep a detraining effect from happening, but to also force an adaptation to my physical and mental discipline, to maximize the generalizability of my conditioning response to daily activities and above all enhance my individual & physical fitness abilities VALENTINE OLIVER-UZOARU 11.1 ...read more.

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