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My PEP

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Introduction

PEP In my personal exercise plan I have chosen cardiovascular fitness as my aspect of fitness for my chosen sport that is snowboarding, so that I will be able to keep up my stamina and endure the physical demands of the sport. In my training programme I will be carrying out test's to asses my fitness prior (week 1), to see what level I am at to start with, during (week 3) and post (week 6) to see if my fitness has improved through my exercise plan. The test that I will be doing is the 12-minute cooper test because it is a nationalized test. The FITT principles The SPORT principles F requency S pecificity I ntensity P rogression T ime O verload T ype R eversibility T edium FITT principles Frequency- I will apply frequency into my programme by doing my exercises on a regular basis; I will start with 2 sessions a week and then gradually increase the number of sessions over the 6-week period as my fitness improves. Intensity- I am going to apply intensity to my training programme by making the runs that I go on harder and the weights that I use heavier, while doing this I must make sure that I work in my aerobic threshold (between 60%- 80% of MHR) ...read more.

Middle

to what it was like at the beginning of the programme or worse, to stop this from happening I will have to stick by and follow my programme. Tedium- 6 weeks is a long time and if I do the same exercises all the time I will run the risk of getting injured through tedium or boredom. To prevent this I will vary the courses that I go running and change the types of exercise I do in the gym. The 6-week Programme- Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Continuous running (Session 1) 12 minute Cooper test Weight Training (Session 2) 2 Continuous running (Session 3) Weight Training (Session 4) 3 Continuous running (Session 5) 12 minute Cooper test Weight Training (Session 6) Continuous running (Session 7) 4 Continuous running (Session 8) Continuous running (Session 9) Weight Training (Session 10) 5 Continuous running (Session 11) Continuous running (Session 12) Weight Training (Session13) Continuous running (Session 14) 6 Continuous running (Session 15) Continuous running (Session 16) 12 minute Cooper test Weight Training (Session 17) Continuous running (Session 18) Session Date Planed Actual Comment 1 24/07/07 Light run on the tarn (30 minutes) Same as planed Run around tarn 2 27/07/07 *Light weight training for legs Same as planned 3 31/07/07 Run at tarn (40 minutes) ...read more.

Conclusion

This score fell in the test I did 3 week into the programme but only because I had a problem with my knee, so I was not able to do my best. In week 6 test score was 26.7 which is an improvement of my score at the beginning, this score might have been a little better had I not had a knee problem in the middle of the week but never the less my programme has worked successfully. I have achieved my target of improving my cardiovascular fitness using my personal exercise plan. At some days it was very hard to stick to the programme when the weather wasn't nice or you just wanted to do something different, on the other hand I also enjoyed going out on runs on days where I didn't have things planed and I new the befits it would have on me. If I was to train for another 6 weeks the things that I would adjust in my programme are that I would have a maximum of 5 session in a week and have some session where I would work really hard and then have a more relaxing session the day later. I would also make my sessions longer so I can do more work in them; apart from those things I was felt very happy with my programme ...read more.

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