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Fitness Programme

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Personal information: Name- Kshi Ramdin Age- 15 Date of birth: 05/05/1989 Height- 6ft 3 inches Weight- 13.9 stone Existing fitness level: My fitness is of quite a good level at the moment because I am involved in numerous sporting activities and training sessions which consist of lots of fitness work so I can comfortably deal with the demands of everyday life. Present training demands: I am currently doing rugby training for around an hour after school every Monday. I then have a games session every Wednesday and I also do kickboxing training every Wednesday night. During the week I also have a few PE lessons in which I play basketball or hockey. On Tuesday nights I have football training. On Saturday morning/afternoon I have a rugby match for the school and then have a weight training session at the gym afterwards. On a Sunday morning I have a football match for my Sunday-league football club. * I play rugby for the under 16 As team every Saturday. * I play football every Sunday in the Epsom and Ewell league for Walton Heath and we are currently looking to gain promotion to the top league for next season. Sports I play: * Football * Rugby * Kickboxing * Basketball * Hockey I have had various injuries in the past mainly being back injuries which in the last few years has meant I have had to miss a few games in order to recover properly but I haven't had any injuries so far this season and I am currently injury free. Chosen sport and position: The sport that I have chosen is football and my specialist position that I have chosen is centre forward. The fitness demands include: * Strength- Amount of force muscles are able to exert against a resistance. There are 3 types of strength including Static (maximum force versus immovable object). Explosive (maximum force used in one movement, and a combination of speed and force), and Dynamic (repetitive application of force). ...read more.


your body adapts and reaches a certain plateau it is much harder for the performer to keep on improving at the same rate and you need to do the same amount of exercise in order to stay at this level. In order to keep improving gradually and reach the next plateau the performer will need to increase the workload that he places on his body using overload. Overload- You have to work your body harder than you normally would to become fitter and improve your performance by pushing your body to its training threshold. Overload can be increased by using (FITT). This is Frequency, Intensity, Time and Type. Frequency- This means how often you train. The training sessions should be sufficient to bring about improvements. Generally the frequency of training increases as levels of performance increase. For example top premiership footballers would need to train most days to improve. The higher the demands in training the less frequently they will occur to allow the body to recover. If you are training two days a week you could maybe increase this to four times a week. Intensity- Is increased by the raising of a workload. Examples would be increasing the distance being run in training or if you are doing weight-training increasing the number of repetitions or the weight being lifted. The training must be set at a sufficient level to bring about change in the body systems. Time- This determines the length of the training session. Training time for each session should be judged in accordance with fitness levels so you could increase your training time by five minutes every session as you get fitter. For the same intensity, the time should be gradually increased as cardio respiratory and muscular endurance increases. It is important for the person to stay in their target heart rate zone, which will vary for each person as it depends upon their fitness and age, for a long enough period of time for a training benefit to be achieved. ...read more.


In conclusion this exercise programme has been a definite success and has given me motivation to carry on training. My first graph shows that I have improved In all of my tests after completing the six-week programme. * In the Sergeant jump I improved from 53cm in the pre-tests to 58cm in the post-tests so overall I improved by 5 cm. This shows that my explosive strength had improved over the six-week training programme. * In the Illinois agility run I improved my time from 11.9 seconds in the pre-tests to 11.6 seconds in the post-tests so overall I made an improvement of 0.3 seconds. This shows that my agility has improved over the six-week training programme. * In the Bent-Arm hang I improved from 35.42 seconds in the pre-tests to 45.76 seconds in the post-tests so overall I made an improvement of 10.34 seconds. This shows that my overall strength had improved over the six-week training programme. * In the Multistage fitness test I scored a level 14.3 in the pre-tests and in the post-tests I scored a level 14.8 so overall I improved by 0.5 level. This shows that my cardiovascular endurance had improved over the six-week training programme. My second graph shows that all my resting heart rates had improved after the six-week training programme. For the Sergeant jump my resting heart rate was 62bpm in the pre-tests but 60bpm in the post-tests. For the Illinois agility run my resting heart rate was 59bpm in the pre-tests but 58bpm in the post-tests. For the Bent-Arm hang my resting heart rate was 61 bpm in the pre-tests but had improved to 58bpm in the post-tests. For the Multistage fitness test (bleep test) my resting heart rate was 60 bpm in the pre-tests but by the post-tests was reduced to 59bpm. In the pre-tests my resting heart rates ranged from 59bpm- 62bpm but in the post-tests the range had improved to 58bpm- 60bpm. ?? ?? ?? ?? ...read more.

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