• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

My Personal Exercise Programme.

Extracts from this document...

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.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. MY personal exercise programme

    My warm ups will be approximately 10 minutes and will consist of heart raising exercises and a full range of muscle stretches. I will also apply this to the cool down, as it is essential to prevent the build up of lactic acid and reduce body temperature slowly.

  2. P.E coursework Personal exercise programme (PEP)

    It should be structured and always complied to. We warm up to prevent ourselves from sport injuries. There are guidelines that we can use to create a successful warm up. these are: General warm up Static stretching Sports specific warm up Dynamic stretching The general warm up should include light physical exercise, the warm up should be designed

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    Link with other training as part of a 'periodised' programme One aspect that is unquestionably going to affect the constructive results of my training programme is the fact that I have been for a long time and still am enduring regular training sessions specific to Tae Kwon Do.

  2. Personal Exercise Programme

    Females also have more body fat then men; oestrogen is responsible for this. Males also have bigger muscles because of higher testosterone levels, which in return results in a basal metabolic rate, which is higher in males then in females because males lose heat through their skin more easily then females.

  1. My personal exercise programme

    Strength: The force muscles exert when they contract. Stamina: The body's ability to keep going for long period without tiring, it is a combination of Cardiovascular and Muscular Endurance. Flexibility/Suppleness: is the range of movement at a joint. Current level of fitness in area, if needed and why?

  2. Personal Exercise Plan (PEP)

    14th of January I had a rest day because after training specificity with rugby I didn't cool down because of this I was aching and I was mentally drained form the past days. 15th of January Picture of Rushden gym.

  1. Personal Excercise Programme (PEP)

    The Harvard Step Test is to monitor the athlete's cardiovascular fitness. They do 30 step-ups a minute for 5 minutes (150 steps), or as long as possible. The bench for the step-ups is 41cm high and when finished, you measure your pulse rate every minute for 3 minutes after to

  2. Personal Exercise Programme

    T ? Time, how long you train for. T ? Type, what type of training you do. Diet A healthy, balanced diet is essential when an athlete is in training. Eating the the correct quantities and combinations of food will keep the body?s systems functioning properly and aid an athlete in improving performance.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work