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Personal Exercise Plan - Rounders

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Introduction

Ellie New My Personal Exercise Plan Rounders - An Introduction Rounders is played by boys and girls, men and women in every county, at different levels, from friendly games to International matches. It is a striking and fielding team game, which involves hitting a small hard leather cased ball with a round wooden or metal bat and then running around 4 bases or posts in order to score a rounder. Bowlers can bowl at over 60mph and batters can hit the ball at more than that. Rounders is supported by many Local Authority Leisure Services Departments and has media support to various degrees from local newspapers and radio stations and has featured on TV in local news items. Rounders is accepted by Sport England who give annual grant aid to the NRA for certain aspects of their work and the Foundation for Sport and the Arts has funded the setting up of the Awards Scheme. The rules are revised where necessary every 3 years, the last review was in 2002. The last major change was in 1999 when it was decided to award 1/2 rounder for reaching second base after hitting the ball The game of rounders has been played in England since Tudor Times, with the earliest reference being in 1744 in "A Little Pretty Pocketbook" where it is called baseball. This explains why the two games are similar, and in fact many students of baseball accept that their sport is derived from Rounders. This is the name used by Jane Austen in "Northanger Abbey". "The Boy's Own Book" of 1828 devoted a chapter to Rounders and in 1889 the Liverpool and Scottish Rounders Association was formed. The first official rules did away with the practice of putting a running batter out by hitting them with a thrown ball. Aims Of My Personal Excersise Programme Fitness Component 1 : Muscular Endurance Definition - Muscular endurance is the ability of the muscle to continue to perform without fatigue. ...read more.

Middle

121bpm Shuttles 1 min work 1 min rest 123bpm 1 min work 1 min rest 122bpm 1 min work 1 min rest 122bpm 1 min work 55 sec rest 123bpm 1 min work 50 sec rest 123bpm 1 min work 50 sec rest 122bpm Step-ups 1 min work 1 min rest 118bpm 1 min work 1 min rest 116bpm 1 min work 55 sec rest 116bpm 1 min work 50 sec rest 116bpm 1 min work 50 sec rest 115bpm 1 min work 45 sec rest 116bpm Cool Down Light jogging Light jogging Light jogging Light jogging Light jogging Light jogging Stretches Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Interval Training Programme Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 RHR 68bpm 68bpm 67bpm 68bpm 67bpm 67bpm Warm up Light jogging Light jogging Light jogging Light jogging Light jogging Light jogging Main activity 4 x 50m sprints 130bpm 6 x 50m sprints 135bpm 8 x 50m sprints 136bpm 10 x 50m sprints 138bpm 12 x 50m sprints 138bpm 14 x 50m sprints 138bpm Cool down Light jogging Light jogging Light jogging Light jogging Light jogging Light jogging Stretches Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Stretch starting from feet and working up Muscular Endurance Training Programme Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Resting HR 68bpm 68 bpm 67 bpm 67 bpm 68 bpm 67 bpm Warm up Light Jogging Light Jogging Light Jogging Light Jogging Light Jogging Light Jogging Press ups 3 x 10 3 x 10 3 x 12 3 x 12 3 x 14 3 x 14 Sit ups ...read more.

Conclusion

If your head is moved beyond this range (in a football scrum or tackle for example), it could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck. The Hamstring muscles are put under a huge strain when doing any sort of sport that involves running and especially for sports that require kicking. Short, tight hamstring muscles can spell disaster for many exercisers. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically. While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured. The main benefits of stretching are: * enhanced physical fitness * enhanced ability to learn and perform skilled movements * increased mental and physical relaxation * enhanced development of body awareness * reduced risk of injury to joints, muscles, and tendons * reduced muscular soreness * reduced muscular tension Task 11 - Safety and correct use of equipment Warming up and stretching before exercise is very important, as is cooling down. This is to prevent injury, because if you don't warm up properly and stretch, you could pull a muscle. When planning my PEP I made sure there were sections where I had to warm up and stretch so I wouldn't forget and get an injury. The only equipment I needed to use for my PEP were cones and a skipping rope, so there wasn't much chance of an injury, except for tripping over the skipping rope. ...read more.

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