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My aims for the Personal Exercise Program are that I intend to concentrate mainly on improving my cardiovascular endurance and my muscular endurance.

Extracts from this document...

Introduction

GCSE Physical Education Section 1; Personal Profile; My name is R and I'm 15 years old. My height is; 5ft 3in and my weight is; 46kg Sports interests; The sports that I like doing are trampolining, football and karate. I belong to a karate club and train every Tuesday, I also use to play for a football club outside of school and the football and netball team in school, I also like to run, bike and swim, and whenever I have spare time I do them. Level of Performance; Within my sport karate I would like to become a black belt, and take part in competitions, mainly at national level. In trampolining I want to be able to do front and back summersaults. Weekly Pattern of Exercise; Every day I do 10 sit-ups, 10 crunches, 10 push ups, 10 lunges and 10 squats; they take about 30 minutes to do all together. Monday; I walk to school, takes 30 minutes, and I then do GCSE PE Practical for 1 hour. Tuesday; I walk to school, takes 30 minutes, then after school I do 1 hours of karate. Wednesday; I walk to school, takes 30 minutes. Thursday; I walk to school, takes 30 minutes, and I then do Physical Training for 1 hour. Friday; I walk to school, takes 30 minutes. Saturday and Sundays are rest days. Fitness Strengths and Weaknesses; From the pre-pep tests I did, I can see that my strengths in fitness are my cardiovascular endurance which I found out from the shuttle runs, I did 25 sit ups and 40 step ups and I'm also good at skipping. My weaknesses are the push ups, because I only did 10 of them, and the bench presses because I also only did 10. This shows that the strength in my arms isn't very good, and if I improve that I will become better in all of my sports. ...read more.

Middle

Stretching of leg muscle groups, holding for 20-30 seconds each (including hamstring, quadriceps and gluteals). Evaluation This session went great, I was warmed up well, I reached my distance target of 1200m, and next week I will make the target larger by 100m. Section 8; Personal Exercise Programme; Week; Three Session number; 9 Training Method; Continuous Training at Home (E.g. weights, circuits, interval, aerobics, continuous or fartlek) Warm-up Gentle jog for 3 minutes, followed by mobility exercises for ankles, knees and hips. Another 3 minute jog including high knees, heel flicks and side stepping (do this for a minute, switching legs every 20 seconds). Stretching; Mainly leg stretches, including groin stretches, quadriceps stretches, gastrochemius stretches, hamstring stretches, trapezius stretches, sit and reach stretch, do every stretch for 8-10 seconds. Main Activities Continuous training at home Run around the park Duration of run = 20 minutes Resting heart rate= 78 beats per minute Working heart rate = 120 beats per minute Recovery rate ; 1 minutes after training= 98 2 minutes after training= 82 3 minutes after training= 78 4 minutes after training= 78 Cool-down 5 minute gentle jog followed by a 1 minute (monitoring pulse every 2 minutes). Stretching of leg muscle groups, holding for 20-30 seconds each (including hamstring, quadriceps and gluteals). Evaluation This session worked out well, I was warmed up suitably with no difficulties, the main activity was easy there next week I'm going to improve it. Section 8; Personal Exercise Programme; Week; Four Session number; 10 Training Method; Circuit Training (E.g. weights, circuits, interval, aerobics, continuous or fartlek) Warm-up Gentle jog for 3 minutes, followed by shuttle runs, side stepping (do this for a minute, switching legs every 20 seconds), heel flicks and arm rotations (do this for a minute, switching the direction on each arm every 10 seconds). Stretching; Circuit training requires whole body stretches - Dynamic stretches/Shoulder rotations/Cross body stretch/Cradle stretch. ...read more.

Conclusion

My recovery rates also got better, at first, a minute after exercise my heart rate was 110 beats per minute even though my maximum working heart rate was 120 beats per minute, and slowly after 4 minutes is was back at resting heart rate. In week five I improved a lot, 1 minute after exercise my heart beat was 90 beats per minute and after that it only took me two minutes to get back to my resting heart rate which was now 75 beats per minute. This is really good evidence of improvements in cardiovascular endurance. In pre-pep tests that I did, I can see that my strengths in fitness are my cardiovascular endurance which I found out from the shuttle runs, but I still needed to improve it, I did 25 sit ups and 40 step ups and I'm also good at skipping, I did about 30 reps. My weaknesses are the push ups, because I only did 5 of them with difficulty, I also found the bench presses had as I could only do 10 reps. This shows that the strength in my arms isn't very good, and if I improve that I will become better in all of my sports. My post-pep fitness test after the six weeks has shown that I have improved a lot, my cardiovascular endurance is better than before because I did more shuttle runs in a specific set of time. I was able to do 35 sit ups and 45 steps this time, and I didn't get out of breath when I was skipping. My push ups improved a lot, I was able to do 20 reps, and this tells me that my muscular strength has improved. My pep worked out very well, the training that I have been doing have helped a lot of the sports that I am doing including fitness, trampolining which is cardiovascular endurance, and karate which is muscular endurance. The parts that were the most successful washe circuit training because I found it really enjoyable. Next time I might change the type of training that I do. ...read more.

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