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My Fitness Training Program.

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Introduction

My Fitness Training Program Candidate name: Ben spittle Form: 10TM Program: football Purpose/aim of the program. Well the aim of my training program is to increase my fitness level after the six weeks of the program. It will also help develop my football skills and my stamina and endurance while playing football. My current fitness level is level 13.3 on the bleep test and this training program should help me reach my target, which is level 15. Current fitness level My current fitness level is: Bleep test: level 13 Cooper run: Excellent for a 15-16 year old boy Ill improve my fitness level after 6 weeks by doing specific fitness test required for what I am doing in my program. My physical activity I get in a typical week Monday: In the morning I walk to school which is about 1mile and a half away. Then I have lessons where I have to walk to different classrooms. At breaktime I play football. Then I have lessons again. Then I play football again at dinner and sometimes walk to the dinner hall to get something to eat or drink. Then its lessons again. At home time I walk home. At night I usually go ice-skating at the ice rink for about 3 hours. Tuesday: Tuesday is the same as a Monday through the day but at night I might play football at the church wickets. ...read more.

Middle

My speed and agility will also be developed, as I will be changing the speed at which I am running, alternating between sprint and jog. My cardio-respiratory fitness will also be improved. (2 laps jogging, 2 laps sprinting, 1 lap jogging, 2 laps sprinting, 1 laps jogging, 3 laps sprinting, 1 lap jogging) to make it harder I can increase the amount of sprinting laps and laps all together. Triceps dips - This will improve my muscular endurance in my arms. My triceps and deltoids will be working in this exercise, this will improve my strength on the ball in football. Press ups - Press ups work on my muscular endurance in the biceps, triceps, and deltoid muscles. This will improve my strength in football and develop my fore arms and my muscular appearance. Step ups - Step ups work on the muscular endurance in the quads, hamstrings, and calf muscles, as well as my cardio-respiratory fitness. Squats - These will work upon the muscular endurance in all three muscles required in my legs, as well as on my anaerobic fitness due to the exercises being quick. I will make these harder as the sessions go along, by adding a star jump in between each of the squats. This will mean that the muscle endurance in my arms will also be used. ...read more.

Conclusion

This is important as if they are the muscles may become too tired, or strain easily. You may find this could happen in your circuit if the exercises are too intense or it was designed for an older age group. Three of my exercises are principles of specificity as they are specified to the sport football and they exercise a specific part of your body. I'll make each exercise harder in some way as the sessions go on to demand more from my self and gain more from my circuit. The principle of overload is to work your body harder than usual and ill be doing that on each and everyone of my exercises. Even thou I want to push my self harder if I do to much there is a chance that I may injure my self so the principle of progression is to gradually build up my exercise so it gives my body chance to adapt to it. The fitter ill get the harder it will be to gain. session Exercise specifications 1 2 3 4 5 Press ups Reps/time-45sec 10 14 18 22 26 Step ups Rate/no.reps 1sec/50 1sec/85 1sec/120 1sec/155 1sec/190 Tricep dips Rate/no.reps 2sec/5 2sec/8 2sec/11 2sec/14 2sec/17 Shuttle run Time/ 1min 1.5min 2min 2.5min 3min Kick ups No./time-45 10 15n 20 25 30 Passing No./time-45 20 23 26 29 32 squats No./time-45 20 25 30 35 40 ...read more.

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