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MY personal exercise programme

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Introduction

MY personal exercise programme The main aim of my personal exercise programme is to improve my fitness level in specific areas applicable to netball. My position in netball is 'centre' so I have chosen to improve my cardiovascular endurance, which is concerned with 'the ability of the CVR systems to supply oxygen to the working muscles' (galligan et.al.) Improving my cardiovascular endurance will enable me to obtain a higher continual work rate over longer periods of time required for my position. In netball it is important to have good upper body muscular endurance so I intend to improve my muscular endurance which can be defined as 'the ability of the individual to exercise muscle groups and repeat movements without fatigue (Galligan et al). I intend to improve my muscular endurance as upper body muscles are used quite frequently in netball in passing and catching the ball. My third fitness component I will focus on is speed 'the maximum rate at which a person is able to move his or her body' (Davies et al). My position in netball consists of a series of short sharp sprints around the court so speed will strongly improve my performance. It is important to select the appropriate training method to improve my intended component of fitness. In relation to my cardiovascular endurance I will focus on continuous training, which will consist of steady continuous runs on the treadmill, the stepper, rowing machine and stepper not pushing myself to hard (overload). To improve my speed I will use interval training 'the exercise period is punctuated by period of rest' (galligan et al) ...read more.

Middle

I to find all the running difficult at times but have decided to run outside as well as inside to improve my speed in different conditions and terrains I upped the level I was working at on the cardiovascular machines to level 5. Self assessment 8/10 DATE ACTIVITY TIME/DURATION DIET Monday 4th August Rower L5 Stepper L5 Push ups/pull ups 20mins 20mins 15mins Cereal Jacket potato Vegetable soup Tuesday 5th August DAY OFF DAY OFF Mackerel & toast Fruit salad Pasta meal Wednesday 6th August Sprint treadmill L5 Bikes L5 20mins 20mins Nutri-grain bar Sandwiches Fish meal Thursday 7th] August WORK WORK Porridge Crackers Tuna salad Friday 8th August Sit ups/pull ups Jog Run l5mins 15mins 15mins Cereal Chicken soup Curry rice Saturday 9th August WORK WORK Cereal Sandwiches Chicken & rice Sunday 10th August WORK WORK Fruit salad Crackers Roast dinner 10 minute warm up and cool down before and after each session. Evaluation Week 3 = towards the end of the week I had started to feel slightly fitter. I'm not tiring as much or as early in any of my sessions. I'm finding it considerably easier and have been increasing the levels on the treadmill, bikes, rower and stepper to level 6. Self assessment 9/10 DATE ACTIVITY TIME/DURATION DIET Monday 11th August Sprint treadmill L6 pull ups/ sit ups 30mins 15mins Cereal Fruit salad Pasta meal Tuesday 12th August DAY OFF DAY OFF Nutri-grain bar Apple &baguette Tuna salad Wednesday 13th August Rower L6 Stepper L6 Bikes L6 20mins 20mins 20mins Fruit salad Crackers Curry rice Thursday 14th] August WORK WORK Mackerel on to~ Sandwiches Fish meal Friday 15th August Sprint ...read more.

Conclusion

I also focused on progressive overload, as this is a gradual increase in workload, which leads to physical adaptation, which is what I needed, as my aim was to improve my fitness, my body needs to adapt to the demands. Unfortunately my PEP turned out to be unsuccessful as after the 7th week of my exercise programme I went on holiday. I became ill and had to see a doctor while I was abroad I was suffering with bronchitis. Bronchitis is an infection in the lungs either caused by a virus or bacterium. The infection causes inflammation of the lung tissue and has symptoms such as * A dry cough * White or light yellow phlegm * Pain in middle of chest * Sore muscles * Breathing difficulty * Queezing Bronchitis lasts for days or even weeks depending on the cause or severity. As I suffered from all of the above symptoms the doctor issued me with an inhaler, anti-biotic and a cough syrup. To overcome my bronchitis I was told to drink fluids, get plenty of rest, and only take part in light exercise and to avoid smoke. So when I came back I was unable to finish my final week of my PEP. I attempted to test myself to see if I had improved, but I could not complete the tests as I was suffering chest pains and had difficulty breathing. On the positive side some of my aims were achieved during the first Seven weeks but as I was ill I was still unable to achieve my aims completely. Due to my injury I could not see if my PEP was successful or not, as it was not completed fully. ...read more.

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