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My Personal Exercise Programme.

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Introduction

My Personal Exercise Programme Introduction: The principles of a training circuit are to improve local muscular endurance and also to improve cardiovascular fitness and circulo-respiratory fitness (i.e. the heart, blood, blood vessels and the lungs). Circuit training involves a number of exercises, set out so that you avoid exercising the same muscle groups consecutively. Each exercise takes place in what is called a station. It may take place in a gymnasium, sports hall or on an outside area. At the moment, my resting heart rate is at 64 BPM, my maximum heart rate is 204 BMP and my working heart rate should be between 156-160 BPM, which I should keep for at least 20 minutes. My preferred method of measuring my pulse rate is to wrap my hand around my other arm's wrist and using my index and middle finger, feel for my pulse which should be off centre towards my thumb. I will count the pulses over 15 seconds and then multiply that total by 4 to get the total amount of pulses per minute/60 seconds. Before starting my circuit training, I will do a warm-up. This will consist of a 2-lap jog around the sports hall followed by an entire body stretch, starting from the ankles upward each lasting at least 10 seconds. ...read more.

Middle

How long this exercise lasts for and how I will record. The point of this exercise is to see how many abdominal crunches I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP. Exercise Circuit 1 Circuit 2 Circuit 3 Press-ups 20 metre sprints Crunches Gate jumping Triceps Press-ups Astride jumping In the Circuit 1 column I will record the amount of abdominal crunches I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of abdominal crunches I will have done in 60 seconds during the second circuit and so on. 4. Plyometric Gate jumping Plyometric Gate Jumping works these muscles: * Abdominals * Latissimus Dorsi * Gluteus Maximus * Quadriceps * Hamstrings and * Gastrocnemius / Soleus Why have I chosen this exercise? I have chosen this exercise because not only does it increase my lower body strength, which I need for rowing, but it also increases my explosive power, which I also need for rowing. Plyometric gate jumping consists of jumping over a "gate" using both legs simultaneously. Upon landing, I must compact my legs and use the compaction for springing up again over the gate, back and forth. ...read more.

Conclusion

8. Isometric Training Isometric training works these muscles: * Trapezuis * Deltoids * Triceps * Biceps * Pectoralis Major * Latissimus Dorsi * Abdominals * Gluteus Maximus * Quadriceps * Hamstrings * Gastrocnemius / Soleus Why have I chosen this exercise? I have chosen this exercise because I can do many various exercises using the ball. Depending on the exercises, I can work nearly any muscle in the body. Using the ball I can also do co-ordination and balancing exercises that will benefit my rowing for example: by laying on my back and placing one leg on the ball and lifting my torso off the ground will test my balance and co-ordination as well as working my abdominals and back muscles. The ball can also be used in conjunction with other exercises to increase the intensity of the exercise for example: by placing my feet on the ball and keeping my hands on the ground while doing press-ups will undoubtedly increase the work load placed upon me, not only will it do this but It will test my co-ordination as I will have to balance while doing the press-ups. How long will this exercise last for and how I will record. This exercise will last for 2 minutes. I have decided not to record any thing during this exercise because it depends on the exercise you do if you can record or not. Ross Bowden 10RCB My PEP ...read more.

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