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Personal Exercise Plans.

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35 year old male rugby player. Section 1- Their needs. Rugby players need to be very well built. They need to be a mesomorph build ideally. They are in-between the mesomorph and endomorph on the scale, but should be a lot closer to the mesomorph than an endomorph. This means rugby players need to have broad shoulders, a muscular body, strong forearms and thighs. They could also have some fat. In some ways a lot of fat is good because it is harder to be tackled, but in another way it isn't very good because it is harder to run, and you get out of breath easier. Rugby is a contact sport and relies on aggression in some ways. To tackle someone in rugby you can take them out by their legs, jump on them, tug their clothes, just about anyway to get the ball really. This would suggest if a player is an introvert they would not enjoy rugby, because they would prefer to keep to themselves and avoid contact. A rugby player also cannot be afraid of the ball, or afraid of being tackled. They need to be quite brave. Also you need tom be able to communicate with your team. It is a team sport and needs the whole team to work together n order to be successful. If you are the type of person who cannot do this, you like to work and play on your own you would not be well suited as a rugby player. Rugby players also can get very badly injured. Especially in scrums or when you are tackled. There is a lot of violence involved in rugby and injuries can be nasty. You need to be very careful and use some of the rules to help prevent injuries as I've explained below. Injuries do happen and you need to take that risk What they need to work on/improve Rugby players need to improve certain things to maintain a high level of performance. ...read more.


tying a tyre round his waist and dragging that as he runs. He needs to progress a little at a time, by just adding a bit more time on, a little nit more work etc. * Time David trains for an hour each time, so that is one hour a week. I have already said he is going to train 4 times a week, but because he isn't very fit, and has lot a lot of his fitness level because he has been ill for a while with a broken leg, and was unable to exercise (before he broke his leg, he went to the gym twice a week.) David was off his feet for about two months. So he will start off by training for an hour twice a week, then 2 hours twice a week then 2 hours three times a week, and then finally will end up doing two hours four times a week. This has to be a gradual change because his body is not yet able to take too much exercise as he is quite unfit. * Type David will do Fartlek training to warm up. This is what he will do: 1. Stretch all muscles for 10 minutes, e.g. hamstrings, calves, etc. 2. Jog for 5 minutes 3. Set out a marked distance, for example 100 feet. Run laps two and from each side. For example first lap could be slow jogging, next lap running at a reasonable pace, next lap sprinting, jog for 3 more laps, run for two, jog for another one and sprint another two. Repeat this for 15 minutes. 4. Rest for 5 minutes. 5. Lift heavy weights in a gym to build up strength for 15 minutes. Lift smaller weights with many repetitions to build up muscular endurance also for 10 minutes. This will make up the hour, the set time David will start off his training, until he becomes fitter. ...read more.


* Type Hayley will stretch all her muscles for 15 minutes to warm up. She will then use continuous training by jogging for 10 minutes. She will then use circuit training for the rest of the time. On this circuit there could be: Station 1: Step ups for 5 minutes. Station 2: Squat for 5 minutes. Station 3: The splits, hold for 2.5 minutes each way (box splits and side splits). Station 4: Practise flips, floor work etc for 20 minutes. Station 5: Bike machines for 15 minutes. Station 6: Rowing machines for 15 minutes. At other times it could be just swimming for an hour and a half. Or it could be on exercise for that time etc. Section 4. S.P.O.R * Specificity. It depends on the type of gymnastics Hayley will do. She is mainly concentrating on floor work, and the beam. This means the area she should be concentrating on is coordination or agility. * Progression Hayley is already very fit but to progress her fitness level, she needs to train more, as I have already stated, probably every day. I have said three hours already, but unlike David, she probably won't have to start off smaller like he does, because her body is already so fit, it is able to cope with it. * Overload Hayley can overload in the same ways as David, using the F.I.T.T principles. Hayley can overload by training more frequently as I have already said, every day and more hours a day. Also can overload by increasing intensity (working harder), Increase the time of exercising and increase the type of exercise (so something you couldn't do before, e.g. aerobic training for a long period of time). * Reversibility This means that any fitness levels gained will be reversed when you stop. To stop this from happening, you need to train every 2-3 days to keep your fitness level where it is. Hayley will have to be very careful not to receive any injuries because to get injured would put her far off being able to compete. ...read more.

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