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My personal exercise programme

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Name: Phillip Daniel Harrison Gender: Male Age: 15 Weight: 75kg Height: 182cm Medical Info: N/A Past Injuries: Two fractured vertebrates (T5, T6) at the age of 9 from an incident at home on the stairs. Smoke: N/A Current Activities Undertaken: Swimming at National level for Isle of Man Frequency of Activity: For 11 months of a year I will be training at a competitive level, which will consist of 18 hours of swimming split into 9, two-hour training sessions. Also to help with other aspects of my fitness like muscular endurance I go to the Gym for 3 hours, which is split into 3, one-hour sessions. Monday: Swimming (Castletown) 5.00pm-7.00pm Tuesday: Swimming (Peel) 5.30am-7.30am, Swimming (Ramsey) 7.00pm-9.00pm Wednesday: Gym (Mount Murray) 7.00-8.00, Swimming (Peel) 6.00pm-8.00pm Thursday: Swimming (Peel) 5.30am-7.30am, Swimming (Peel) 6.00pm-8.00pm Friday: Swimming (Douglas) 7.30pm-9.30pm Saturday: Gym (Mount Murray) 11.00am-12.00am, Swimming (Douglas) 5.00pm-7.00pm Sunday: Gym (Mount Murray 1:00pm-2.00pm, Swimming (Douglas) 7.00pm-9.00pm Perceived Level of Fitness I believe that my current level of fitness is of a high standard Reason for this perception Fitness test Score/level Scoring type Euro-fit averages Multistage fitness test (Aerobic Fitness) 9.5 Level 8.0-9.0 Sit and reach (Flexibility) 15 Cm 19-23 Illinois Agility run (Agility) 17.40 Seconds 18.2-18.9 Standing broad jump (Power) 178 Cm 183-193 Ruler Catch (Reaction time) 9 Cm 15-20 20m Sprint (Speed) 2.90 Seconds 3.15 Hand Grip Dynamometer (Strength) 75 Kilograms 69-73 Sit ups (Muscular Endurance) 38 Repetitions 23-24 Stork stand (Balance) 12.9 Seconds 10-25 Alternative hand ball throw (Coordination) 45 Number of catches 35-40 The reason for this perception is because of my results from the fitness testing we did recently. ...read more.


One of the main muscle groups I focus on are the shoulders because these are the muscles that I will be using most in my swimming. The stretching session I have will last for only five minutes and I will hold each stretch for 15 seconds. Time (M) 0-5 5-10 10-15 15-20 20-25 Exercise Static stretches 400-600 metres stroke 4 x 100 metres building 1-4 200 metres Leg kick only 400-600 metres stroke count Intensity Low Low - Medium Building from Low - High Medium Medium Stroke NONE Front crawl + Backstroke Front Crawl Any stroke Front crawl Focusing on skill. Mental phase During my mental phase of my warm-up I usually think about my tactics for the event ahead and prepare my mind for the event. This improves my state of mind before the exercise this helps as it makes my mind ready for the start of the event. A mental phase of a warm-up is a necessity as it will make sure your mind is ready and will not be unprepared for anything that could happen at the start of the event that you are taking part in. Exercise safety points Station Exercise Safety Equipment 1 Sit-ups NONE NONE 2 Russian twists Twisting to far Medicine ball 3 Medicine ball extensions Using a ball that is to heavy Medicine ball 4 Planks NONE NONE 5 Side planks NONE NONE 6 Squats Going to far down Bar 7 Arm curls Dropping Dung bells 8 Skipping Hitting other people Skipping rope 9 Tuck jumps Falling/slipping NONE 10 Shuttle runs Running into someone NONE Program Station Exercise Session 1 (Reps) ...read more.


Work effort review In my P.E.P I felt I worked to the correct level because my pulse rates show generally that I was working in the aerobic training zone and as my heart rates show I must of worked hard to build upon my already quite well trained circulatory system so to improve it more proves to me if not anyone else that I must have been working hard. Fitness Test Original test result Test Result after P.E.P Comments Sit ups 38 49 Even though I did not make the target I had made for myself of 50 I was extremely happy to of increased my result by 11 20m sprint 2.90 (secs) 2.81 (secs) I was very happy with this result even though it may not be very reliable because it is timed by a person who may of stopped the watch to later or to early but I was very happy to improve on the time I had done previous. Hand Grip Dynamometer 75 (Kg) 78 (Kg) I did not improve much on this fitness test which I thought was a bit weird but it was an improvement non the least maybe next time I will add in more explosive power exercises. Final evaluation All in all I was satisfied with how my P.E.P went. I found the sessions challenging but rewarding and despite not reaching all my test targets I am happy with the result. I have considered to do some of the exercises as just another way to aid swimming and a different type of training outside of the pool which will certainly remove some tedium from all the training that I have to do. ?? ?? ?? ?? ...read more.

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