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Personal Exercice Programme (P.E.P).

Extracts from this document...

Introduction

P.E.P JAMES TARLETON FORM 4 RENDCOMB COLLEGE 27/03/03 Contents page Planning page 5 Training programme 13 Performing diary 15 Evaluation 26 DETAILS NAME: JAMES TARLETON AGE: 15 DATE OF BIRTH:19/09/1987 SCHOOL: RENDCOMB COLLEGE PERSONAL DETAILS NAME: JAMES TARLETON AGE: 15 DATE OF BIRTH:19/09/1987 SCHOOL: RENDCOMB COLLEGE CURRENT SPORTS ACTIVITIES: U15 RUGBY, U15 HOCKEY, U15 BATH RUGBY ACADEMY, U15 BATH RUGBY, U15 GLOUCSTERSHIRE RUGBY, TENNIS, CRICKET. PLANNING Personal Exercice Programme (P.E.P) Introduction My personal exercise programme is designed to increase my fitness and my performance levels during my sport specific (rugby union) My pep is also going to be used to make others aware of some safety aspects for training. I will also mention principles of training and how they are applied. My warm up will be a vital safety aspect of my pep and must be taken seriously. My pep consists of a warm up and has taken into account, principles of training and factors of fitness. Principles of training (S.P.O.R.T) Overload To overload in my circuit design, I have used a system where you can increase your exercise intensity and also increase your amounts of exercise. This means that as your body starts to become more able and fit as a whole you can make it work harder, and at the correct level. This can involve increasing the time you spend at each station, lowering the time in between each station which provides a shorter rest period. You could also increase the times you go around the circuit. Overload should only be increased related to the correct amount for my own personal body fitness, which can go up by doing the circuit. It means that if my body does become fitter it continues to work harder. If it works at a continuous level of exercise as it gets fitter, the exercise will not work. It may even start to reverse the process. ...read more.

Middle

on each station I gave myself an aim. The aim I went for was a score that was better then the lap I had done before. This did not succeed, in most of the third lap I was tired. The station I think am going to change is squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic. The station I'm going to add will be sports specific. JAMES TARLETON EVALUATION FOR CIRCUIT TRAINNING WEEK 3 This week my circuit stayed the same. The circuit was set, progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady. Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at. On each station I gave myself an aim. The aim I went for was, a score that was better then the lap I had done before. This did succeed unlike last week; in most of the third lap I kept my strength and stamina. I am going to change squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic. JAMES TARLETON EVALUATION FOR CIRCUIT TRAINNING WEEK 4 This week my circuit changed as I added a sports specific of side steps around as many cones as possible. The circuit was set, progression started to take place during the third circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady. ...read more.

Conclusion

Keep your eyes looking forward. Twist from the waist, staying steady with your legs. This swing is good for the neck and upper back. Next steps After this warm up it will be possible for the full personal exercise programme to start. A cool down will aid in the dissipation of waste products - including lactic acid and will reduce the potential for DOMS, and the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. will also reduce the level of adrenaline in the blood. EVALUATION Jay, this is really good. Well presented & easy to follow. You need to start to think about your evaluation, consider the following: 1. how did you apply the principles of training? 2. the factors of fitness? 3. did it work? .....how did you PROGRESS / OVERLOAD / did reversibility occur? / was it specific? / did you get bored / was the frequency OK - bearing in mind the other training u were doing. / method of training OK / intensity OK? 4. mention any physiological CHANGES THAT HAVE HAPPENED TO YOUR BODY - ie lower resting heart rate / increased cardiac output / increased blood flow to the muscles / increased number of muscle fibres etc etc 5. AND what would you change if you did it again - type of training? / time of training - eg morning not good! Etc ........... Well done so far just finish it off... BS Conclusion In my circuit training I kept to what I said and I did all factors of fitness and principles of training. This can be shown in my results table by the increase in better results. I thought my diet my have gone slightly wrong as I did not carbo load, this may have decreased the level of fitness I could have achieved. I am pleased with my progress as I think my fitness gradually has increased since my last circuit training session. ...read more.

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