• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

personal exercise plan swimming

Extracts from this document...


Personal Exercise Plan. My profile. I am going to construct a personal profile to analyse my needs in the training program so that I can improve my squash technique, my cardiovascular fitness, agility, muscle strength/ endurance, speed and aerobic and anaerobic energy systems. Name: Age: Sex: Medical conditions: None. What I enjoy doing: I enjoy swimming, playing squash, jogging, aerobics and power walking. What activities I already take part in: I play squash two or three times a week, and got to the gym, and in the spring I cycle with my friends. I also have bleep test/ fitness test once every two weeks. By improving my muscle strength and endurance it will mean that I am able to train for longer. Cardiovascular fitness is the ability of your heart to deliver oxygen to your muscles over a long period of time. This will build up my heart muscle and allow me to train for longer and cope with the pace of a longer game. By improving my agility it will my ability to perform a series of explosive power movements in a rapid succession in opposing directions. By improving my speed I will be able to get across the court in less time so my opponent has less time to react. Testing my Fitness Level I am going to use specific tests, which are associated with my sport. ...read more.


I will swim, and the rest for the remainder of the time that I have left in the 2 minutes. Repeated 6 times * Fartlex: sprint 10 lengths, recover for 10 lengths. Repeat 3 times. * Individual medley. Repeat 2 times. * Small rest * 25meter sprints and dives. 6 times freestyle * 25meter sprints and dives. 6 times breaststroke * 25meter sprints and start 4 times back stroke * 25meter sprints and dives 2 times butterfly. * 100meters sprint, with dives and correct turns, each stroke. Warm down: * 10 lengths freestyle. Swimming (set 2) Warm up: * 6 lengths freestyle. * 2 lengths breaststroke * 2 lengths backstroke Then I will: * 6 length finger drag, with pool boy - freestyle * 6 lengths catch up - freestyle * 6 lengths touch with arm paddles- freestyle. * 4 lengths freestyle kicking with a float * 6 lengths catch up - butterfly * 6 lengths 1 arm with pool boy - butterfly * 6 lengths catch up - back stroke * 6 lengths arm rotation - back stroke * 6 lengths catch up - breaststroke * 6 lengths catch up with arm paddles - breaststroke * 4 lengths breaststroke kicking with a float. In working on my strokes I hope to for fill the following: Butterfly * Whip your legs together and stroke with both arms simultaneously and symmetrically to dive and glide like a dolphin in the water. ...read more.


Specificity - I have thought about what I would need to do to become a better swimmer, and have made my pep specific to my needs. Progression - the number of reps have progressed as I continue my 6 weeks. Reversibility- if I injure my self or take time out from my six weeks I will lose some of the stamina I have gained, and I will need to allow 3 weeks of training to get back to my normal standard. Frequency - I have a training session 3 times a week, so that I keep my fitness up. Intensity - the intensity of my training varies according to what I am focusing on, when I focus on my technique the intensity is not as hard as I am concentrating on my stroke, however, when I am concentrating on my speed the intensity will be very high. Time - each session of training is not to long, but is the right amount of time for me to work to the best of my ability. Type - I will vary the type of exercise that I am doing so that I do not get board, and so that I enjoy what I am doing. At the end of my six-week personal exercise plan I will repeat the fitness tests again to see if an improvement has been made. I will also check my resting pulse rate to see if it has lowered. ...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. pe pep on swimming

    Although being over confident can affect the way you swim and course a downfall and you can start to doubt your self. * Motivation - This is needed as a swimmer needs something to make them compete at there best through out a competition and be ready for a challenge.

  2. Personal Exercise Plan - Rounders

    I'll increase the vertical jumps because they were easy. Increase the amount of at least one activity. Week 2 Most of the activities were easier this week compared to last week. Increase the amount of at least one activity. Week 3 I increased everything except the tricep dips and bicep curls, as I found them difficult.

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

    To start my session I will use the same intensities on all the exercises as my previous session, which is the seated leg press at 85.5 kg. I will complete 15 reps for each set I will complete three sets.

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

    This allows you to mark your opponent but also by watching the ball, it gives you the opportunity to intercept the ball if you gat the chance. Also hand-eye coordination Multi-limb Co-ordination - This is definitely necessary when playing netball, because you need your arms and legs to work together efficiently, i.e.

  1. My Personal Profile and exercise plan.

    GCSE PE - PEP Methods of Training, Factors that Influence Training & Measuring Success Methods of Training There are many methods of training which can be used to improve core stability, muscular endurance, muscular strength and anaerobic fitness. Core stability can be improved by resistance and strength exercises.

  2. Personal exercise plan

    The muscles then have contract in the shortest possible time. To improve our speed, we need to improve our reaction time. This is the ability to respond to a stimulus quickly. Moreover, speed is to improve the ability to change speed and direction when moving quickly.

  1. Analysing Performance Breaststroke

    2. Press to a Y You should never pull your arms back in a breaststroke. Virtually every inch of your pull is sculling movements. After completing your extension and glide continue to lean on your chest and elevate your hips while sweeping your hands out to a Y position.

  2. Training Program

    Men also have a faster metabolism. However this is not to say that women are inferior sporting competitors. Age - The younger you are, the more energy you have. This means that you may be able to cope with more intense activity than someone older than yourself.

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