Personal Exercise Plan

Personal information

Name:  Jason Peter Thurgood

Date of Birth:  30/12/1988

Height: 182cm

Weight:  66kg

Body Composition:

Body fat = 10.00 %

Body fat classification = Optimal

Peak flow rate (lung capacity) = 620 L/minute

Resting pulse rate = 90 bpm

Test data

11.1 bleep test

50.2 VO2 Max

35 Sit Ups

30 Press Ups

2.15m standing jump

19.06secs 5-metre shuttle run

16cm sit and reach

120lbs Grip strength

45 second circuit training results:

Bench jump = 50

Sit-ups =47

Press-ups = 35

Step-ups = 46

Squats = 60

Shuttle run = 23

25 second circuit training results:

Bench jump = 35

Sit-ups = 26

Press-ups = 24

Step-ups = 29

Squats = 37

Shuttle run = 10

Sporting activity

The sport I will be training for is Golf.

Specific fitness requirements of that activity

Upper and lower body strength: To be able to resist the force of the golf club and to be able to hit the ball further

Power: To be able to increase length to my shots allowing me to hit the ball further with more control

Flexibility: To be able to complete a trunk rotation whenever needed and to turn completely to make a follow though so that the body can then clear the way for the club, also allows straighter and more accurate shots.

Balance: To be able to hold the golf swing and follow-through posture for the amount of time needed for the ball to come to rest, vital skill but I appreciate the fact that this is very hard to improve.

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Co-ordination: To be able to focus on the ball and to get the head of the golf club on plane and to hit the ball in a striking area, which is different for all golfers depending on their ability, this is a vital skill but I also appreciate the fact that this skill is also very hard to improve.  

Muscular Endurance: To be able to last the amount of holes needed to be played.

Identify your individual needs

My individual needs are to be able to complete the sport in a way that betters my ...

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