A2 Physical Education
Personal Exercise Plan Coursework.
Introduction
The aim of my personal exercise plan is to improve my cardiovascular fitness in tennis. Cardiovascular fitness is a special form of muscular endurance. It is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical work can be maintained. A person's ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption. (Brainmc@university)
I was born on the 16/06/90 I am around 6 foot tall and 13st 4lbs, I play tennis quite a lot during the week at least 3 times; I've been playing since I was three years old and have had tennis coaching since I was four. I play at a good standard but haven't yet reached the county team. I play for my local club Crow Wood in the 'A team' who play at the weekend in Blackburn League. In this league it is doubles matches but when I play for my rating these matches ar4e singles events. I also have a national rating, which means I can play in tournaments around the world which will go towards my LTA rating. I also play football twice a week, one training session and a match on a Sunday morning.
Each session in my twelve week exercise plan will be one hour long consisting of the specific task which is set.
The Components of Fitness
Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (e.g. jumping or a sprint start)
Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. cutting movements)
Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous rebounding through an entire basketball game)
Co-ordination -the ability to integrate the above listed components so that effective movements are achieved.
All of these components are important in playing tennis and football. However the aim of this exercise programme is to improve my Cardiovascular Endurance.
Physiological Body changes
Resistant training will increase the size of muscles and the stamina of them (hypertrophy) this is because over the 12 weeks the muscle will be used to the training. Resistance training induces the muscle to develop greater contraction force and can increase individual muscle-fibre size by 45 to 50 percent. It also increases the amount and strength of connective tissue around the muscle cells, improving the functional support and strength of adjacent tendons and ligaments. In turn, this provides some protection from joint and muscle injury.
The circulatory system also adapts to training. When you exercise, blood flow is redistributed-less blood goes to all major organs except the heart and brain, and more blood flows to the working muscles and skin.
Personal Exercise Plan Coursework.
Introduction
The aim of my personal exercise plan is to improve my cardiovascular fitness in tennis. Cardiovascular fitness is a special form of muscular endurance. It is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical work can be maintained. A person's ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption. (Brainmc@university)
I was born on the 16/06/90 I am around 6 foot tall and 13st 4lbs, I play tennis quite a lot during the week at least 3 times; I've been playing since I was three years old and have had tennis coaching since I was four. I play at a good standard but haven't yet reached the county team. I play for my local club Crow Wood in the 'A team' who play at the weekend in Blackburn League. In this league it is doubles matches but when I play for my rating these matches ar4e singles events. I also have a national rating, which means I can play in tournaments around the world which will go towards my LTA rating. I also play football twice a week, one training session and a match on a Sunday morning.
Each session in my twelve week exercise plan will be one hour long consisting of the specific task which is set.
The Components of Fitness
Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (e.g. jumping or a sprint start)
Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. cutting movements)
Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous rebounding through an entire basketball game)
Co-ordination -the ability to integrate the above listed components so that effective movements are achieved.
All of these components are important in playing tennis and football. However the aim of this exercise programme is to improve my Cardiovascular Endurance.
Physiological Body changes
Resistant training will increase the size of muscles and the stamina of them (hypertrophy) this is because over the 12 weeks the muscle will be used to the training. Resistance training induces the muscle to develop greater contraction force and can increase individual muscle-fibre size by 45 to 50 percent. It also increases the amount and strength of connective tissue around the muscle cells, improving the functional support and strength of adjacent tendons and ligaments. In turn, this provides some protection from joint and muscle injury.
The circulatory system also adapts to training. When you exercise, blood flow is redistributed-less blood goes to all major organs except the heart and brain, and more blood flows to the working muscles and skin.
