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Personal exercise plan.

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Age Height Build Sex Sporting Targets- * Gain better cardio vascular endurance * To improve endurance and strength * To improve recovery time * To improve on my performance level without exhaustion * To improve reaction timings Introduction I have been asked to plan a training programme for a particular sport over a period of six weeks. I decided to design the training programme for hockey. The training programme would improve my fitness and also my skills. I have chosen two main principles to base my PEP on, these are Hockey is a sport that requires strength in all major body parts with particular emphasis on the shoulder, back, hips, arms and legs. It is also a sport where most injuries are caused by too-tight and inflexible muscles, so stretching and flexibility routines are extremely important, not only to help avoid those injuries, but also to improve agility and speed. A Hockey player, whatever position they play, needs quickness and power. There are a number of reasons for completing this personal exercise plan, these include losing weight, getting fitter, the plan is suited to me so will therefore benefit, enjoyment, I will hopefully gain mental, social, and physical fitness but there are also a few reasons against completing PEP; hard work and determination. FITT Principle * Frequency- How often you do exercise. This will be applied in my PEP as the more exercise I do, the better and fitter I will become. * Intensity- The difficulty of exercise. It could be the amount of weight or the speed you move. This will be applied in my PEP as the intensity will be increased my body will be able to be more relaxed. * Time- The duration of exercise, for fitness it should be at least twenty minutes a day. * Type- What type of exercise varies what you do to keep it interesting and to work all the different muscles. ...read more.


WEEK 1 Week 1 will be a circuit-training programme for Hockey. This is repeated for three days and for a minimum time of forty-five minutes. This is only a minimum and I may go over the time limit. Equipment * 3 Cones * Hockey stick and cones * 1 Measuring Tape The Circuit The orders in which the exercises are to be done are: Warm up >> The Circuit >> Warm Down Station One On this station the cones will be placed like this: 2 3 1 On this station you have to start at the line, sprint to the first cone then sprint back to the line then sprint to the second cone, then sprint back to the line then sprint to the third cone, then back to the line. Then sprint to the second cone and back then to the first cone and back to the third cone and back to the line to complete the exercise. This counts as one 'run'. I will try to perform as many as I can in one minute. This will improve my speed, agility and muscular endurance of the quadriceps and hamstrings. All of these qualities would be useful in a Hockey match. Station Two The exercise on this station is 'burpees'. Burpees are squat thrusts and star jumps merged together. Do a squat thrust then stand up and do a star jump. This is one 'burpee'. This will improve my agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. I will see how many I can do in one minute. Station Three Place six cones 1m apart then dribble a ball in and out of them and sprint back to the start. This will improve ball skill/control, speed and agility. Station Four Set up four cones 5m apart. You stand 10m away from the cones. Get a partner to run to the first cone, you should time your pass so the ball reaches the cone at the exact time your partner reaches the cone. ...read more.


This also proves that the training programme helped my pulse and recovery rate which would enhance all of the rest of the exercises. The Illinois agility run was testing. I learned to speed my way through it, and learned that every second counted. It measured my agility and speed. I was a bit out of breath at the end of the run. The 'hockey assault course' was just a way to reduce tedium but also to see if I could combine all of my football skills together. The key to the course was speed but also to fulfil each section as best as possible. I found the training programme to be quite intense and tiring, but my recovery rate has improved. I was tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased a little. The positive aspect was that I recovered quicker as I went on in the training programme. If I were to perform the training programme again I would start by making the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. This would also be overloading because the exercises would get harder. If I was given another chance to perform the training programme again, I would have included more speed tests. I would also compare the change in my pulse rate during the training programme. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this programme I would make it last 12 weeks so improvements could be seen more easily. Once the training programme becomes too easy I would have to make it harder (overload) to affect reversibility. If the training programme is not made harder the body will stop improving the areas Of muscular endurance and anaerobic respiration, the body must train regularly to prevent reversibility. Reversibility is when the affects of training decrease and the benefits are lost. ...read more.

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