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Personal exercise program.

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Introduction

P.E.P I am going to plan and conduct a personal exercise program. The aims of the program are: * To improve my current level of fitness, especially muscular strength, muscular endurance and agility. * To improve my skills as a rugby player I will be using circuit training as my method of exercise. I feel that this type of training will give me best results on the areas of fitness I want to improve. Because circuit training has different stations, different aspects of fitness can be worked on e.g. one station could be weight lifting, improving muscular strength, and another could be an agility run. This way I can work on different aspects of my fitness in one session. Also the type of exercising I will be doing is perfect for what I am trying to achieve. I can change the level of work load very easily with circuit training, because I am not following to a specific program. I will constantly change the amount of work and the intensity I will do, so I keep improving. I play a lot of rugby and in the last year I have moved up from under 16's to Colts, which is under 17's, 18's and 19's. The jump in age has been quite a shock, not only am I trying to keep my position as outside centre, the opposition are nearly twice the size of me! ...read more.

Middle

Lactic acid is produced in anaerobic exercise, and causes your muscles to stiffen after you've finished exercising. A cool-down brings more oxygen into the blood, so that the lactic acid can be removed quicker. Another safety issue is the equipment and how it is setup. I have been shown how to setup equipment properly. I have chosen to use simple equipment, so I can perform the program at home as well as at school. By using lighter weights, but heavy enough to be overloading, will reduce the chances of damaging my muscles or tendons. The only trouble with using lighter weights is that it works on muscular endurance rather than strength. Weight lifters lift weights so heavy that they can only do about 5 reps before having to stop. If I were to lift such a weight (in comparison to more body size) I would be very liable to injuring myself, because I'm not yet fully grown. I will lift weights so I can perform about 15 reps, this I think will be working both endurance and strength. Men are stronger than women and there build allows them to train harder, so a woman would use even lighter weights. There are many ways in which people can train to improve their fitness. I will be using the principles of training- F.I.T.T and P.R.O.S to get the most out of my program. ...read more.

Conclusion

Manly used to develop; muscular strength, muscular endurance, speed and certain skills. Involves working intensely of a short time on a particular station, then having a short break, about 15 seconds, then moving on to the next station. Depending on the activity affects the way you can overload, but usually the time on each station and how many circuits you complete is increased. To see if the program will work, I will have to test various areas of my fitness before and after the program to see if I have achieved my aims. I will take 6 fitness test, all nationally recognised. These are the results of the tests before my training. I have compared them to national averages. Name of test Result National average Pull ups 6 6-8 = average Flexibility 4 4-6 = fair Reaction 45cm >42.5 = excellent Sit ups 21 20-25 = average Balance 10 seconds N/A Bleep test 11 N/A Fat test 11% <13% = excellent Agility 18 seconds 18.1-16.2 = average As you can see from the table I am already fairly fit, but there are areas to work on. My program will hopefully improve the recordings I get when I do the test again, after I have completed my program. I scored average in the; sit-ups, agility and pull-ups, these are mainly what I will be working on in my program; strength, endurance and agility. After every session I will write an evaluation of that session, from this I will evaluate weather I need to change any aspects of my training. ...read more.

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