• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. 6
  7. 7
  8. 8
  9. 9
  10. 10
  11. 11
  12. 12
  13. 13
  14. 14
  15. 15
  16. 16
  17. 17
  18. 18
  19. 19

Personal exercise plan

Extracts from this document...


PERSONAL EXERCISE PLAN Fitness By Lucy Ward Introduction My name is Lucy Ward, I am aged fifteen years old and my birthday is on 14th June, here are my details: * My waist size is: 79 cm * My shoe size is: 6 * My wrist size is :14 cm * My ankle size is: 20 cm * My upper arm is: 24 cm * My weight is: 8st 4lbs * My height is: 169cm * Recent injury: none * Health problems: none Sports I currently take part in are: * Running * Swimming * Hockey * Basketball Sports I have participated in are: * Football * Tennis My Weaknesses within fitness are: * Press ups * Shuttle runs * Sit and reach My Strengths within fitness are: * Sit ups * Skipping * Step ups Aim From my Personal Exercise Plan I aim to improve on my weakness by training and using overload so I have enough intensity to improve my performance. To improve my current level of fitness, especially muscular strength, muscular endurance and agility. To test this I can use the bleep test. This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' tests. The time between recorded beeps decrease each minute (level) I will score by the level and number of shuttles reached before they were unable to keep up with the tape recording. Every week I will work on exercise to increase the power of my muscles (biceps, deltoids and triceps) I will do this by seeing how many sit ups I can do, and to increase my abdominal muscles I will focus on abdominal muscle exercises A typical warm up: Is very important because it gets blood flowing around the body around the rate it will be flowing when you exercise and it most importantly loosens the muscles before they begin working. ...read more.


It is essential for us to look at the particular demands of our specific sport and identify in what ways we need to develop our fitness, or if we are wanting simply to develop our fitness, our weak spots must be focused on.. For me personally to be fit, I think I only need to improve on my physical fitness because I am in good health, this meaning: � I eat sensibly. � I do regular exercise. � I get enough sleep a night, assuring my body has enough time to "recharge". � I have a small, controlled intake of alcohol. � I do not smoke tobacco or any other drug. � I can easily cope with stress. Physical fitness is what I need to improve; Physical fitness is the ability of our body to carry out everyday activities with little fatigue and with energy left. Fitness is a combination of a number of physical qualities; we all vary our needs for these specific qualities. There is a minimal level of fitness, which we all need to have good health, this is called "heath related fitness." Health related fitness is split into four different areas, this are- � Aerobic capacity- this means that we are able to work for relatively long periods without becoming overtired. � Strength- this means we need to be strong enough to carry out all our everyday tasks. � Body build- this means that we need to carry the right amount of fat and the right amount of muscle. � Flexibility- this means that we need to be able to move our joints as far as we are meant to be able to. This helps us use our body in the way they were designed to be used. The other type of fitness is sport related fitness; This is split into seven areas. To be successful in most sports you need to be as fit as possible in all these areas: � Coordination- is our ability to perform complex movements with ease. ...read more.


I will also do 75 sit ups and 10-15 press ups. Week Four: this week I will be again doing work on my stamina to try to improve how long I can continue with exercise, I will be doing the same activities as week one to try and improve them, but using the progression Ideas I stated in week one. Session One * Warm up - To get blood moving, muscles warm. * Stretch - get muscles ready and flexible for an activity and assure they are not pulled or torn during exercise. * A 3 mile run around Richmond - to raise stamina and overall fitness, as Richmond is built on three hills this will assure my body is pushed. In a faster time than previously achieved. * Warm down - remove lactic acid build up. Session Two * 500m jog - warm up to prevent injury and assure muscles are fully warmed up. * Stretch - muscles mainly upper body e.g. deltoid, biceps, triceps, pectorals * A 4 mile bike ride around Richmond ensuring I include hills and different terrains; trying to achieve a shorter time that in week one, or perhaps if I feel I could without over doing my body go for 5 or 6 miles. * I short walk with my bike will cool down my body. Session Three * 600m jog - to warm up body. * To do 40laps of Richmond's swimming pool in 45monutes to help improve my stamina, or if I feel I could without doing damage to my body do more than 40. * Warm down - removal of lactic acid All these activities show specificity as they all relate to stamina, and show progression and overload as I am trying to improve on my last efforts. I will also continue to do 100 sit-ups and 25press ups. Week five: As week, three this week I will again do work on my muscular strength and muscular endurance. I will do the same activities as week three - 1 - ...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 Safety Aspects and Risk Assessment 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 Safety Aspects and Risk Assessment essays

  1. Marked by a teacher

    Unit 2 Btec Sport - Health Saftey and Injury

    4 star(s)

    Equipment must be frequently maintained to avoid these occurring. These can be as simple as blisters from overuse or in the most extreme cases, even death. Prevention of Injuries * Warm up; loosen muscles for prevention of pulling muscles. * Wear the correct equipment (shin pads), wear them correctly to ensure safeness.

  2. Components of fitness required for throwing a javelin.

    This as a sudden drop can cause tissue damage. At the end of a cool down session stretching should be included as the final part of the cool down as muscles are still warm and supple. This helps to improve overall flexibility. It is important to keep warm between throws because it is very easy to lose body temperature

  1. 6 week personal exercise programme

    rep max (ORM), then doing 10 reps at 70% of my ORM, then 8 at 80% of my ORM, on each machine Machine Leg ext.(kg) Leg Curl(kg) Chest Press(kg) Pec Deck(kg) ORM > 100 100 50 50 60% 60 60 30 30 70% 70 70 35 35 80% 80 80

  2. Justification of Fitness Components for Rounders.

    The team scoring the most rounders wins. The batter can stay at any post on the way round. The bowler and the fielders work together to get the batter out as fast as possible to prevent them form scoring. My preferred positions are 4th base, bowling or backstop.

  1. P.E. session plan for fartlek training

    Training Exercise => Set out 3 cones in the gym like the picture => High knee jog to the first red point, pivot and leg flicks back to the start. => Jog to the orange cone, pivot and jog back => Sprint to the green cone pivot and sprint back

  2. Analysing Performance - Cricket.

    It shows the arm too far over the head causing the head to fall out and the back to arch. This has a knock on effect to the landing and the follow through and makes keeping the ball straight very difficult.

  1. We test fitness levels for a number of reasons. ...

    various test on weight machines * And for agility, I will do the cone test, where I will have to dodge through a certain number of cones and back whilst being timed. Table on components of fitness I have completed a table below in order to show my understanding of

  2. Most injuries in hockey are mainly down to being struck by a hockey stick ...

    A calf strain is also well known in sport. The two main muscles make up the back of the lower leg (Calf). One is attached above the knee joint. This is the Gastrocnemius and the other one below called the Soleus.

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