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

Personal exercise plan.

Extracts from this document...

Introduction

During the summer Holidays I will plan and carry out a personal exercise plan (PEP)that is suited to my needs and my dedicated sport in which I participate in, which is Basket Ball. This plan will include information on the principles of training, personal information and a personal exercise plan that is to be carried out during the summer holidays. This exercise plan is primarily to improve my Muscular strength, Muscular endurance and secondly to improve my cardiovascular fitness. I want to work on these three aspects as I am poor at passing over long distances therefore need to improve my muscular strength. I am poor at keeping accurate passes up to a high standard at the end of a game therefore need to work on my muscular endurance and I want to improve my cardiovascular fitness so I can play for longer with out suffering from fatigue. Before the summer holidays at school I took the bleep test and scored 9.3 and also, before the plan began I recorded my resting heart rate it scored at 63bpm. When I am participating in the plan my cardiac output should raise into my target zone (overleaf). Training programme Principles of training/ planning I will record all of the training sessions, even if they are only skill related considering that I am looking to improve my control and accuracy passing over a distance down the court. I am intending to fit in my four other varied PEP sessions around my non-PEP activities. ...read more.

Middle

Fartlek Run Times WEEK 1 2 3 4 5 6 Times Training Programme Friday Morning Circuit Training In this session I was intending to have a mixed session in which I would improve my general fitness, as this was one of my aims. I am going to set up a simple circuit in which I could try and get round as many times as possible, spending two minutes on each base. The circuit is as follows. I will take my pulse rate and the count of the reps of the activity immediately after each base in a 2minute changeover time, to monitor my progress Here is a table of the activities I am going to do throughout my session... Base Description why Sit-ups I will do as many consecutive sit-ups as possible in two minutes To improve my abdominal muscles and trim myself off whilst developing all other muscles Control Left hand dribbling and lay ups To improve a weakness of my game Flexibility � Hold splits position for 1mm � Hold sit and reach position for a mm In an attempt to see if any of my other activities are improving my flexibility. Shuttle run Run as many short shuttles in two minutes as possible To put the hopefully improved leg strength into action as well as cardio vascular Pres-ups To do as many press ups consecutively as possible To put my upper body strength to the test, and monitor its progress. ...read more.

Conclusion

Weighted squats 75%-85% 6kg 4 20 Circuit Exercise intensity amount sets reps comment Sit-ups 70%-80% 2 min 1 4 control 70%-80% 2 min 1 4 Flexibility 70%-80% 2 min 1 4 Shuttle run 70%-80% 2 min 1 4 Pres-ups 70%-80% 2 min 1 4 Chest/sidestep passing 70%-80% 2 min 1 4 Week 6 Upper body Exercise intensity amount sets reps comment Bicep curls 75%-85% 5kg 5 15 Reverse curls 75%-85% 5kg 5 15 Rowing 75%-85% 1750M 5 Press behind neck 75%-85% 5kg 5 15 Bench press 75%-85% 5kg 5 15 Pull ups 75%-85% 5 Lower body Exercise intensity amount sets reps comment Leg curls 75%-85% 10kg 5 10 Leg extensions 75%-85% 10kg 5 10 Weighted squats 75%-85% 6kg 5 20 Circuit Exercise intensity amount sets reps comment Sit-ups 75%-85% 2 min 2 3 control 75%-85% 2 min 2 3 Flexibility 75%-85% 2 min 2 3 Shuttle run 75%-85% 2 min 2 3 Pres-ups 75%-85% 2 min 2 3 Chest/sidestep passing 75%-85% 2 min 2 3 Conclusion After completing my 6week personal exercise plan I have notice that my recovery rate has decreased this is due to the overloading the specific muscles so that they can progress further. I have also noticed that I am working well within my target zone. My cardiovascular fitness has increased as my resting heart rate is now 63bpm and I scored a 10.5 in the bleep test. I am happy to see that my fitness has improved over the 6 week plan as it proves that it is a successful plan. ...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. Personal excercise programme

    They are often the leader on the floor, calling out plays, and controlling the tempo of the game. They have the ball in their hands the most out of any position.

  2. Action Plan - I am going to create a plan in order to improve ...

    The number of chins is recorded and then compared with the chin up ratings. This will give me an idea of the arm and shoulder strength I currently have and therefore enable me to decide how intense my training for this factor needs to be.

  1. Evaluation of PEP Sessions.

    harder to see how capable I am however I wont go to over the top because I don't want to risk injuries so I must ensure I do as full warm up and cool down.

  2. Training plan (plan and safety) - Trampoline

    followed by a series of stretches which ease the muscles and joints followed by flexibility exercises - each joint should be given some time, however, I will need to focus on the joints I use mainly in trampling, these need more exercise.

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

    The recovery period will be 30 secs between sets and 2 minutes between exercises, which will include a light period of stretching. Effects On Ability Bearing in mind this was my first session of this nature I felt moderately good.

  2. Action plan to improve backstroke.

    10minutes 75% pace on gym bike, 2 x 5minutes on tread mill, start at a medium level, increasing 1 level every minute. Cool down 2 minute gentle jog, stretch. Saturday: Day off Evaluation: Record of action plan in practice At the end of this week I successfully completed everything I had planned.

  1. Badminton is the sport I have chosen to train for and use my personal ...

    Frequency = I have to consider how many times a week I train to create my overload so I can progress to a new level of fitness. As my training sessions go on I must increase the number of times I train each week.

  2. Personal Exercise Programme

    can do at each station, and comparing this to my previous maximal reps. Awareness of safety aspects (equipment physical/physiological) I will be completing my pep at college in the hall and at the gym or at home which will be in my garden, so the weather will be a factor in my safety at the station.

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