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Fitness programme 2003.

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Fitness programme 2003 Introduction: I am a 15 year old female. I weigh 116lbs and lead a moderately active lifestyle. I play squash, do gymnastics, dance and visit the gym once a week. I also walk a mile and a half home from school every school day. Preparatory work: Before my training programme began, I had a trial session, exploring circuit exercises and deciding which sport I should base my training programme around. I would either choose Gymnastics or long/ middle distance running. After this session I decided I would choose gymnastics, as there is more to train and it leaves scope for improvement in many areas. Aims: The purpose of my training programme is to improve my gymnastics overall through doing a circuit and other basic training, and training focusing on the components of fitness appropriate to gymnastics. By the end of my 6 week training programme I aim to have improved in flexibility, leg strength, endurance, co-ordination and abdominal strength. I have tested these before commencing with my training, and will test at the half way (three week) mark and also post-training, at the end of the 6 weeks. I will also take my heart rate before, during and after exercise, for use in comparative tables and lastly, as a measure of how quickly my heart is recovering after exercise, I will record how long it takes for me to get back to my resting heart rate after exercise. Components of fitness: These are the components of fitness that I wish to test and train: o Flexibility o Endurance o Leg strength o Abdominal strength Testing components: I test my flexibility by doing the sit and reach test. This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. ...read more.


220-my age (15) = 205 205/100= 2.05 2.05x80=164 80% of my maximum heart rate is 164 bpm (beats per minute). Therefore whilst doing anaerobic work (primarily the sprint/speed work) I must keep my heart rate above 164 bpm. For my aerobic training I must keep my heart rate at 60-80% of my maximum heart rate. 220-my age (15) = 205 205/100= 2.05 2.05x60=123 60-80% of my maximum heart rate is 123-164 bpm (beats per minute). Therefore whilst doing aerobic work (primarily flexibility work) I must keep my heart rate between 123 and 164 bpm. Training sessions: I plan to have two training sessions a week. One will be on Tuesday morning. This will take place at school. This will primarily be circuit training. It will start with a warm up, then my circuit, then some speed/anaerobic work, flexibility work and finally a cool down. My second training session will be after school one day a week. It will consist of the same warm up, but then instead of doing my circuit, I will do some work on the rowing and cycling machines, followed by a session on FSP (weights) circuit. Then I will do the same cool down. It will take place at the gym I am a member of. Sessions simplified: Session 1 (at school) Warmup (20 mins) Stretches (10 mins) Circuit (about 20 mins- 20 reps of each exercise) Warm down (10 mins) Session total 1 hour. Session 2 (at the gym) Warmup (20 mins) Section 1 (20 mins) FSP (15 mins) Section 2 (20 mins) Stretch (15 mins) Cool down (10 mins) Session total 1 hour 40 minutes. Session 1: The warm up: Jog for 5 minutes, keeping between aerobic thresholds (123-164 bpm) Stretches: Stretch for 10 minutes, doing the following stretches: NECK: Look as far as you comfortably can over your right shoulder and hold. Repeat on the left side. ...read more.


I improved throughout the six weeks, there was a slight glitch in the results, which was in week 5 not trained that week due to illness and that, was why I was under performing towards the end of my training. The height of my fitness during the 6 weeks was the end of week four, as my heart rates had improved steadily and after that week I was ill, so reversibility meant that I went back to the state I was at in about the 2nd week. As a whole I improved strength, endurance and flexibility. My leg strength I feel did improve, but not drastically and not enough to properly measure. During week 6 my results decrease, the reason for this is I had a virus the week before and was unable to perform that week, and in week 6 I was not able to perform to my full potential, because I was recovering, as my results show. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching but my cardiovascular fitness improved. If I were to perform the circuit program again I would start by having a recovery time between each station, also I would make the increase of repetition each week higher as I began to find my circuit quite easy toward the middle of my programme. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would make it last 12 weeks so improvements could be seen more easily. Once the circuit becomes to easy I would have to make it quite a bit harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. 1 ...read more.

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