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I have chosen Volleyball as my sporting activity for the personal exercise program. The reasons for this are that I have now played volleyball for the school teams

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Introduction I have chosen Volleyball as my sporting activity for the personal exercise program. The reasons for this are that I have now played volleyball for the school teams for five years and captained the under16 A Team when we won the Northern Ireland U16 league. I have also been a member of the 1st VI team for the past 3 years and in 2004 when we won the Northern Ireland U19 league plate. I enjoy Volleyball very much and I am choosing this sport to progress in my Personal Exercise Program so that I may better myself in the sport. The main component of fitness I will be concentrating on is Leg Power. The reason for this is that leg power is very important in volleyball and one of the attributes in the sport. The reason for this is because of the take of when blocking or going for a spike or even a jump serve. The minor component of fitness I will be concentrating on is Agility. The reason for this is that agility is also very necessary in volleyball as when a spike is blocked the ball may go anywhere and in order to get to the ball agility is key. Fitness Testing Performance in any sporting event is the result of a multitude of factors, which include the amount of training performed, the body's adaptation to the training, motivation level, nutritional status and weather conditions to name a few. As you can see, physiological parameters only account for a portion of any performance, and so the role of any exercise physiologist is also similarly limited. Through fitness testing, the factors involving physiological processes, over which there is some control, can be measured and ultimately improved upon. Competition is the ultimate test of performance capability, and is therefore the best indication of training success. However, when trying to maximise performance, it is important to determine the athlete's ability in individual aspects of performance. ...read more.


A - Adjustable - If, for instance, you become injured during a competitive season, you should be able to lower your goals accordingly. On the other hand, you may make such rapid progress that you can raise them. Ultimately this means that they must conform to the first two criteria: being specific and measurable. With my goals of improving my leg power and agility it allows me to be adjustable as weights can be increased or decreased and times for completing agility courses can be increased or decreased incase of injury or rapid progress. R - Realistic - An example of an unrealistic goal would be I want to be able to squat 200kg by the end of week 2 when on week 1 your squat max rep may only be 50kg. You must also recognise that your room for improvement shrinks as you get near your full potential, the well-known Law of Diminishing Returns. Also goals should be difficult enough so that you're not struck down by acute boredom because you've achieved them too easily. I think with the Adjustable principle above my PEP will not suffer from unrealism as if a goal is too easy or hard it can always be adjusted. T - Time - If you don't give yourself a specific time frame in which the goal must be achieved, then the urgency for attainment is reduced. I have given myself goals in which I have 9 weeks to improve my Leg Power and agility. If however I am to pick up and injury these will have to put back. For example if I am to say I want to be able to Squat 80kg by the end of the 9 weeks this is setting myself a time period rather than just sayin I want to be able to squat 80kg and not giving yourself a time in which to complete that goal. ...read more.


I produced a graph which can be seen above showing my results based on the number which I picked from the Borg Scale to determine the difficulty of the session. I feel the graph is a good indication of the intensity of my program as it shows the varied levels of intensity but we can see that the difficulty ranged throughout the Personal Exercise Program. The graph shows that in the first few sessions I am finding the exercise difficult and I feel that this is because my body is adapting to the demand of the program. However the difficulty also depended on my motivation levels, boredom levels and also my health. Halfway Point Evaluation Week 6 was my halfway point. I from my fitness testing I can see that the program is improving the major component of fitness Leg Power and the minor component of fitness agility. I can also see the benefit and improvement myself in volleyball matches in which the exercises in the PEP are improving my game. With my body now adjusting to the needs and demands of the PEP I can feel the difficulty decreasing and this is shown in the graph. However difficulty varied a lot depending on my health and also any other commitments such as rugby training and matches and we can see from my weekly session evaluation that this was a big factor in the difficulty of the session. Original Aim of My PEP My PEP original aim was based on improving a major and minor component of fitness, leg power and agility. I feel that my Personal Exercise Program was of benefit to me and I could see improvement in those areas. However from the fitness testing tables we can see that 1 week after stopping the Personal Exercise Program the improvement starts to decrease and also slip so in order for the improvement to be maintained or bettered I must continue with the program other wise my hard work during each session would not be worth its while. How have I affected 'Fit For Purpose'? 'Fit for purpose' ...read more.

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