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PEP (Personal Exercise Plan) for Rugby.

Extracts from this document...

Introduction

PEP FOR RUGBY BY LEE SHAW PERSONAL DETAILS NAMES: LEE SHAW D.O.B: 26/12/87 SEX: MALE HEIGHT:184CM WEIGHT:168lbs HOBBIES: COMPUTERS, SNOOKER, SWIMMING AND FOOTBALL WHAT AM I TRYING TO DO? I AM TRYING TO RISE MY CARDIOVASCULAR FITNESS. YOUR CARDIOVASCULAR SYSTEM IS THE AMOUNT OF OXYGEN THE BODY PUMPS AROUND THE BODY AND THIS INVOLVES YOUR HEART, YOUR BLOOD AND BLOOD VESSELS. THIS SYSTEM IS LIKE THE DELIVERY SYSTEM OF YOUR BODY AND YOUR FITNESS DEPENDS ON HOW GOOD THIS SYSTEM IS. WITH OUT A GOOD CARDIOVASCULAR SYSTEM YOU ARE MORE LIKE TO GET FATIGUE QUICKER AND YOUR CAN GET INJURED EASIER. THIS IS BECAUSE YOUR BODY ISN'T GETTING ENOUGH OXYGEN TO YOUR BODY CELL. THIS IS CALLED OXYGEN DEBT. THE REASON FOR TRAINING FIRSTLY I AM GOING TO TRAIN FOR 6 WEEKS. THIS IS TO IMPROVE MY FITNESS FOR THE SPORT I HAVE CHOOSE TO TRAIN FOR WHICH IS RUGBY. I AM TRAINING FIRSTLY BECAUSE I NEED TO FOR MY COURSEWORK AND ALSO BECAUSE I DON'T SEE MY SELF AS A FIT PERSON. THIS IS BECAUSE MOST OF THE TIME I AM SITTING BY THE SIDE OF MY PC MESSING ABOUT. BUT I HAVE WANTED TO DO SOMETHING LIKE THIS TO SEE HOW MY BODY COPES WITH THE PRESSURE OF TRAINING AND FOR THE FACT THAT I HAVE A LOT OF NATURE ABILITY IN A FEW SPORTS I AM HOPING THIS WILL HELP ME. ...read more.

Middle

I AM GOING TO HAVE 15MIN WARM SO I CAN GET THE BLOOD FLOWING AROUND MY BODY AND I AM GOING TO HAVE A COOL DOWN TO HELP WITH OXYGEN DEBT AND SO I DON'T GET CRAMPS. HEALTH AND SAFETY I AM GOING TO MAKE SURE THAT I STRETCH THE RITE MUSCLE THAT I AM GOING TO USE TO HELP STOP TRY AND STOP INJURY TO TENDONS, LIGAMENTS, CARTILAGE AND MUSCLE. THE MUSCLE I WILL BE USING MAINLY ARE THE DELTOIDS, QUADRICEPS, HAMSTRINGS AND GASTROCNEMIUS. I AM GOING TO CHECK THE AREA OF THE FIELD I AM WORKING FOR PIECES OF GLASS, CAN OR ANYTHING THAT COULD CAUSE DAMAGE. THE TRAINING SESSIONS 12/1/04-16/1/04 CIRCUIT TRAINING X2 FARTLEK TRAINING AND TEST NO BAD TO BOTH DAYS HAD 4 STATIONS WHICH WHERE PRESS UP, SIT UP, BERPES, BENCH PRESS WHICH I DID FOR 30MINS SHOULD GET EASIER. FARTLEK IS VERY HARD. 30MIN OF GOING ROUND I FEEL DEAD. I'VE BEEN SICK I DON'T THINK I WILL BE DOING THAT A GAIN FOR 30MIN I THINK I AM GOING TO CHANGE IT TO 15 MIN AND I GOT ROUND THE FIELD 3 TIMES IN 183.2 S ON THE FIRST TEST. 19/1/04-23/1/04 FARTLEK X2 CIRCUIT TRAINING THIS IS VERY HARD AND I JUST FEEL VERY SLEEPY AFTER MY TRAINING. ...read more.

Conclusion

I'VE HAD THE SAME SET UP AS THE FIRST WEEK IN MY CIRCUIT TRAINING AND HAVE ONLY DONE 15 MIN OF FARTLEK WHICH WAS AS HARD AS IT WAS AT THE BEGINNING AND I AM JUST NOT VERY HAPPY WITH THE FACT THAT I GOT AN INJURY WHEN DOING THIS. BUT I DID JUST GET CLOSE TO MY FIRST FITNESS TEST WITH 189.54S WHICH I THINK IS BECAUSE I HAVEN'T BEEN WORKING AS HARD SO I HAVE A BIT MORE ENERGY. EVALUATION THIS PEP HAS SADLY DISAPPOINTED ME. NOT BECAUSE I HAVE LIKE DOING IT, IT IS JUST THE FACT THAT I THINK I HAVE DONE THIS FOR NO REASON AT ALL. MY FITNESS LEVEL HASN'T REALLY INCREASED AND I DON'T PUT THIS DOWN TO MY PEP. I PUT THIS DOWN TO ME GET AN INJURY AND NOT BEING ABLE TO DO THIS. THE WAY I COULD SUGGESTS TO IMPROVE MY PEP IS FIRST DON'T GET AN INJURY WHEN DOING AND SECONDLY TO HAVE MORE FACILITIES TO WORK WITH I.E. HAVING WEIGHT, MATS JUST REALLY ANY THING THAT WOULD HELP ALL ROUND. SO I AM NOT VERY HAPPY WITH MY PEP BECAUSE OF MY INJURY. BUT I AM PLEASED THAT I DID AS MUCH AS I COULD AND AM PLEASED WITH MY WORK. WRITTEN BY LEE SHAW 11G ?? ?? ?? ?? ...read more.

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