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Personal exercise plan.

Extracts from this document...

Introduction

P.E.P The purpose of doing a personal exercise plan is to be able to plan an exercise routine that is significant to you. It is no good copying anyone else's because they could be focussing on weight training and mainly increasing their strength, and maybe you are happy with your strength and want to improve on your cardiovascular so there plan is useless for you. For my personal exercise plan I am going to be focussing on building up my strength on all areas of my body but mainly my upper body and also my cardiovascular fitness because it is not of a high standard at this moment in time. I am going to be doing this because my main sport I play is football; my position is either in the midfield or sometimes in defence. You have to be able to hold off the opposition by using your strength and I have been lacking this. Also my cardiovascular fitness is not as good as I would want it to be so I am going to try and improve on this as well. My Details Name > Scott Stannard My Age > 17 Gender > Male Height >1.70 m Weight > 65 kg Health Problems or injuries > Occasionally bad ankle, but infrequent. Activities Take Part In > Football play for the school depending on if we have a game Wednesday and Saturday. Also go to the gym around 3 times a week, sometimes play tennis/squash/badminton. Facilities Used > School gym and also private club (David Lloyd) Scott Stannard Health Related Specifications Aerobic Endurance - a good high level of cardio-vascular fitness is needed because playing football for 45 minutes straight you are nearly continuously working. Speed - need to move quickly both in attack and defence, either when chasing after attacker or when in possession with the ball on the attack. Strength - building up upper body strength will be more important for me than building lower body because I will need to hold the ball up from the opposition a lot. ...read more.

Middle

If possible pair up with someone else to help with passive stretching exercises. In order to overload myself, I think the work time should be increased by 5 seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same. Page 4 Personal Exercise Plan Training Session No. ...2... Type of Training ......Circuits............... Date ......18 September 2000........... Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 30 seconds recovery between stations * 60 seconds slow jogging recovery between each circuit #1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didn't complete a full range of movement on some of the upper body exercises. After the first session I did feel sore around the shoulders and hopefully the extra time spent stretching during the cool-down will help the DOMS. Considerations for next session The intensity of work load should remain the same, as well as the exercises on each station. However I feel the recovery between the stations could be reduced slightly, but between the circuits the activity should not be altered, as too many changes may be too much for me to cope with and produce poor quality exercises. I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit. ...read more.

Conclusion

48 kg dominant hand 20 metre Sprint 3.3 seconds 3.2 seconds Vertical Jump 51cm 57cm Evaluation of PEP Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness. The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up. The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength. I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits. ...read more.

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