• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18

My Fitness Training Programme

Extracts from this document...

Introduction

My Fitness Training Programme Plan Current Fitness At the minute my general fitness is at average, as I am able to carry out everyday sort of activities like; run for the bus, walk the dog and carry out moderate swimming sets containing both aerobic and anaerobic activities in my swim team. With the swimming club I train an average of four- five times a week, although each session contains a variation of activities that work on different parts of my performance, e.g. one session of flexibility/technique a week. Within the week I also carry out one circuit programme inside school and gym work once outside school with the swimming club. I am not carrying any injuries at present so I should have no holdbacks in my programme. Safety Aspects Working in the gym is potentially very dangerous. You should always have a partner or someone else with you when you are working in the gym. The main cause of injury is not doing a good warm up and then pulling ligaments and muscles. When you are using free weights e.g. bench press, you should always have a spotter in case the weight falls and injures you. To insure I don't sustain any injuries I will do the warm up which falls. Warm Up Pulse Raiser It is important that the warm up begins with a pulse raising exercise, as it increases blood circulation, in turn warming up the muscles preparing them for work. It is also responsible for kick starting the aerobic pathways, which will assist the delivery of oxygen to the muscles. It makes them more flexible and lowers the risk of injury. It warms up the synovial fluid and makes my joints more mobile. The tasks I will incorporate in this phase of the warm up would be a light 5 minute jog and, to make it less boring, tasks such as touching the ground with each hand alternatively and jumping into the air like I am going to head the ball in football could be included. ...read more.

Middle

I ran 50 laps with a level of three and improved to 56 laps and moved up a level. Grip Strength Squeeze dynamometer as hard as possible and read the dial. You require a handgrip dynamometer, this measures strength. I scored an average of 34 for both hands classifying me as above average. This is one test I wanted to improve on as it tested my muscular strength and I successfully did that moving up to an average of 36 for both hands. Sit- up Test Lie on the ground and move elbows to knees, see how many you can do in 30 seconds. This test is for muscular endurance. I scored 19 which is average and I was disappointed with it. After 6 weeks I went up to 24 sit-ups which is a high score. Sit and reach Test Sit on the ground with your legs straight and push a ruler forward as far as possible. You must be able to hold it for a few seconds. I was able to push it 25cm Standing Broad Jump Stand with your feet together behind a marked line and jump forward as far as possible. You measure from the back of the person's rear foot. This was a weak exercise for me. I scored 160cm and after 6 weeks I went up 15cm. Five Metre Shuttle Run This test works out your speed. You run 10x5m as quickly as possible. I was able to get 19.94 secs and improved to a time of 19.43, both times were above average. Stork Stand This test is to question your balance. You stand with one foot bend and touching the other legs knee and a stop watch is started when you rise on your toe of the other foot and see how long you can hold yourself up. I scored a disappointing score of 6.51secs which is a low score but was able to improve it slightly to 14 secs. ...read more.

Conclusion

As you lose your fitness approximately three times faster than it takes you to gain it, I decided to go to the gym privately once a week and do the circuit there as well as in school, this showed a greater improvement in my records and prevented me from loosing my fitness. In my recording tables which can be seen above I have included exactly what exercise I did and how much of it I did. This shows how I progressed during the programme. I also stated the effects the cardio vascular exercises had on my body using my heart rate, listed in the tables above. Final Appraisal of the Programme Before I started this programme I carried out a number of tests to find out what level my fitness was currently at. From these results I found that my muscular power was quite weak in comparison to the rest of the fitness factors that I tested. As this was the case I decided to focus my programme on improving power. The original test for power was the standing broad jump which I scored average in, when ii repeated at the end of my programme I found that I had improved by 15cm. The programme was based to improve my fitness and swimming and lately I had a gala which was 50m races (sprints). Power is a great advantage in these short races and I improved all my personal best times suggesting my programme was very worth while. This carrying out and writing up process has improved my understanding a lot. I know I could confidently design an event specific programme relizing better what to concentrate on and why. As this programme has clearly benefited me in many ways I would like to carry it on. The programme itself can be adjusted for concentrating on different strokes and done more often and in different ways to get a different training effect. I will quite enjoy developing the programme and designing one which will hopefully benefit me in a similar way. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. My six week personal training programme for football.

    In my football match on Sunday I felt a lot more fresh and my general game was better. I have enjoyed this week and I really want to improve in the last two weeks. Week Five This week I decided to do some training on my agility and flexibility which

  2. This is my client's 6-week training programme, his main sport is volleyball and he ...

    Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session.

  1. Netball Training programme

    Repeated 3 times and rest for 20 seconds. 5. Figure of eight: start at 'A'. Sprint diagonally to 'C', sidewards to 'B', diagonally back to 'D' and across to 'A'. repeat once more then rest. Reaction time - drill 1 and 2: 10 minutes Reaction drill 1 This drill aims to improve reaction times.

  2. Personal Exercise Programme

    Anyone's muscles could become atrophy in a matter of weeks as they deteriorate and lose their gained fitness. To avoid reversibility I must regularly exercise and retain an intensity where i am causing some stress so that my muscles do not lose the ability to use oxygen as efficiently.

  1. Fitness Testing and Training - Components of Fitness, Three Different Fitness Training Methods

    Psychological factors on sports training and performance When people take part in sport for fun and the result does not matter then psychological factors are no use. But, when the results become the objective and mind set then psychological approach becomes vital.

  2. Action plan to improve backstroke.

    My current time for one length freestyle leg kick is: 23.32 seconds, at the end of the programme I hope to achieve I time of 22.50 seconds or less. Long term goal: My long term goal is too improve the technique backstroke, as this part was a large weakness in my performance.

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    lean on one with the palms of your hands, the heels of my feet just fit on the edge of the other bench without falling off. * Curling my fingers around the edge of the bench, holding my hands outside of my hips.

  2. PEP My chosen sport is football and I want to improve on my cardio ...

    the ball off someone in the football match or if you go for their leg and foul them whereas when you perform misconduct you can swear at the referee or do bad behavior but it is also when you foul on purpose or on some occasions by accident.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work