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I have been assigned the task of creating and undergoing a 6 week personnel exercise programme - Circuit trianing

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Introduction: I have been assigned the task of creating and undergoing a 6 week personnel exercise programme. A personnel exercise programme or PEP is routine of training sessions and workouts that are specifically designed to help build on a specific aspect of personnel fitness. The aspect can be anything such as football skills, power, strength, speed, stamina, swimming (stroke enhancement etc.). In this personnel exercise programme I will be creating a workout routine based on a time period of 6 weeks. Throughout this 6 week period I will perform the tasks that I have set myself and then evaluate the sessions. The workout routine will be based upon an aspect of personnel training that I have chosen to work and improve on. I have not chosen a direct aspect of personnel fitness to work and improve on in the PEP; instead I have decided to base my workout routine for the 6 week period on circuit training. Circuit training is a method of training where many aspects of personnel fitness can be worked on and improved with constant practice. Circuit training usually has 8 - 15 stations. A station is an area/aspect of the training programme that covers an aspect of personnel fitness such as speed, endurance, aerobic and anaerobic fitness, muscular strength, power etc. I have chosen circuit training because it covers a wide range of areas of personnel fitness, and will therefore make my PEP more meaningful as it will not only help me improve one area of personnel fitness but multiple areas. It is also good because it can be focused on certain sport such as basketball where skills such as jumping, throwing, sprinting etc. can be practiced, worked on and improved. ...read more.


Bowlers need to ensure they not overstep the crease and give away a no ball, and fielders must be able to run fast and change directions quickly and still stay stable and on their feet. This can be improved with a set of specific drills. 7. Muscular endurance - This is being able to play the game for a long period of time without getting muscle stiffness, tiredness or weakness. This can be improved on by constant flexing of muscles and stretching during a game and via a series of drills in training. Progression: I will plan out a workout involving one of the seven aspects listed above. I will then move onto the next aspect the next day and so on covering all 7 aspects within a week. The next week I will do the same, however I will change the workouts slightly making them a little harder and more pressurizing week by week. The body will take time to adapt to the changes therefore the changes made will have to be gradual. If the changes are too much (e.g. One week I run 100m the next I run 1000m) then my body will not be able to progress and the new task will be a burden. However, changes will have to be made otherwise the body will get suited to a task and complete it easily and will therefore not progress further. This is plateauing and can be prevented from continuous gradual changes in the workouts. Overload: In order to successfully gain fitness and improve the aspects listed above, I will need to overload the body by making it work harder than usual. However I will not overload it too much as this can be dangerous as this can lead to injuries. ...read more.


I feel that the workout was good because it was pressuring, but not too much as it was completed successfully. I would not change it as it tested my speed to see how long it lasted aswell as my stamina. Week 3: The task this week was much harder than the tasks for the previous two weeks. This is because the distance was increased from 100m to 150m. I found that running 150m flat out was very hard and I ended up slowing down considerably towards the end of the run which meant that I was not running flat out for a part of the race. This is because lactic acid was building up in my muscles which was painful and therefore stopped my muscles from working as efficiently as they were at the beginning of the run. This is why I then for the second day of the week and onwards I practiced on running a high speed that I could maintain (more or less) for the whole run. I turned the workout aim into finding the highest speed I can maintain for the 150m run. I enjoyed this as it was a different challenge to what I had been doing for the past two weeks as it did not involve me running flat out for 100m. Week 4: The task for this week was again similar to that of the previous week but this time with the exception of running down and up hill with rest periods in-between each run. Running down a hill was easy and it made me run faster due to the pull of gravity. The rest period was good aswell as it let me fully recover from the previous run and get ready for the next run. The 100m run uphill was harder than the run downhill as I running away in the opposite direction to the pull of gravity. ...read more.

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