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Personal Exercise Plan - I am going to conduct a six-week training programme that will improve my performance in my chosen sport, football.

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Personal Exercise Plan I am going to conduct a six-week training programme that will improve my performance in my chosen sport, football. The aim of the training programme is to improve my stamina, which will therefore affect my match performance. I would describe myself as a healthy person, and fairly fit too. Over the course of this programme I aim to improve my stamina level, but by conducting exercises to do this I will also improve other factors. These are the way my body looks and muscular strength. The reason the way my body looks will be affected is because, the more exercise I do, the more weight I will lose and therefore my body will become more attractive. The reason my muscular strength will be affected is because, as I do more exercise, the muscles that are being used in each separate exercise are being strengthened. To see if my stamina improves over the six week period I am going to do a 2000 metre run at the end of each weeks training and I will see if my time decreases. If my time does decrease, then I will have achieved my goal in improving my stamina levels. On days that I do not do any training, I will use this time to do stretching at home so my muscles do not stiffen up and also my flexibility is improved. ...read more.


This will make the exercise more enjoyable and more specific to my sport. Aerobic or Anaerobic Exercise To improve my stamina I will carry out aerobic exercise. This means that I am doing exercise with oxygen. This is because the exercise is not too fast and is steady, and the heart can supply all the oxygen the muscles need. This will help me to improve my stamina more than anaerobic exercise would. This is because I am not doing my exercise at high speed in which case I would use anaerobic exercise. This is because anaerobic exercise is doing short, fast bursts of speed, which I am not doing. Doing aerobic exercise means that I will not produce lactic acid in my muscles. Lactic acid occurs when a person carries out anaerobic respiration and a lack of oxygen can lead to stiffness and cramp. Aerobic training will help my circulatory and respiratory systems. Circulation System Doing aerobic training will make my body produce more red blood cells. This will mean I can transport more oxygen around my body. My arteries will get bigger and stretchier which will mean my blood pressure falls. More capillaries will form in my muscles so oxygen is delivered more efficiently. ...read more.


Can be boring. 2) Doesn't improve sprinting, so may not be ideal for football. Overload is achieved in continuous training by increasing the duration, distance, speed or frequency of training. Over the six weeks I will increase the frequency of my training to four times a week. I will change the speed of the treadmill whilst I am running. I will also increase the length of time I swim after each gym session as the week's progress. Circuit Training Circuit training uses loads of different exercises. Each circuit has eight stations in it. At each station I will do a specific exercise for a set amount of time before moving to the next station. I will have a short rest between stations. Advantages 1) Less boring because the exercises are all different. 2) Easily adaptable, can be done indoors and outdoors. 3) It can include weight training and aerobic exercise, so improves more areas than one. Disadvantages 1) Can be awkward to set it up. Overload is achieved by doing more repetitions at each station, by completing the circuit more quickly, resting less between stations, or by repeating the circuit. I will conduct a football circuit as an additional exercise activity from week four onwards as my stamina will have improved by then, and I will be able to cope with the extra activity. ...read more.

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