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Personal Exercise Program.

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Introduction

Personal Exercise Program Introduction I am going to create a personal exercise program on football. Football is a team sport and, therefore, there are different positions. I play on the right of midfield. Midfielders have to have good stamina because they have to defend and attack. I play for a club called 'Chiltern Rangers'. They have just been relegated to Division 3. I play in the Under 16s Chiltern Youth Leagues. There are about 16 other clubs in my division. I also play in a couple of cup competitions. I play in the Queensbury School team, who recently won the County Cup. Components needed When I play on the right of midfield, I need several components of fitness. I will need speed because there will be times in the match I will need to sprint. I may need to sprint when I am trying to run after an opposing team's player. I may also need to sprint when I have the ball at my feet and I am trying to run down the wing. In midfield I will need to have strength. I will need to have strength when I have to suddenly sprint, when I am trying to shield the ball or when I am trying to tackle. Endurance is one of the most important components of fitness that I will need. In Midfield you have to do a great deal of running from one penalty area to the other penalty area. ...read more.

Middle

The run will be around Bennets Recreation Ground. I have chosen there because it is pretty flat all the way round. I will do 2 of these per week. At 5-minute intervals, I will take my heart rate. Once I have finished my program, which will be 6 weeks long, I will be able to tell if my endurance has improved. If my endurance has improved, my heart rate will have become less. Interval Training (results table pg 8) Using Interval training, I will be able to improve my speed. In a football match you will have to make a sudden sprint. It may be that you need to sprint back to defend or that you are attacking and need to sprint away from the opposition's defenders. I will do 3 sessions a week of Interval training. They will involve jogging for a minute and then sprinting for 10 seconds. I will repeat that sequence 10 times, and then I will take my heart rate. Each week I will increase the sprint I have to do by 5 seconds. So for the first week it would be 10secs, second week 15secs, 3rd 20secs, 4th 25secs, 5th 30 secs and by the 6th week I will have to do sprints of 35seconds. The jogging will remove the lactic acid in my legs. By the end of the program my speed should have improved. ...read more.

Conclusion

I have also mentioned how much time will be spent on each type. Result Tables I am going to show my result tables for the first 2 weeks of my program. To measure my heart rate, I will use a heart monitor watch to calculate my heart rate. I am going to enter the information from my results into Microsoft Excel. I will then be able to make graphs that will show my improvement in each area. I am also adding recovery rate (rec rate) to my tables to show how quickly I recover. I will measure my heart rate 3 minutes after I have finished the activity. My resting heart rate is 60 beats per minute. Continuous Week 1 Week 2 Time (mins) Run 1 (HR) Run 2 (HR) Time (mins) Run 1 (HR) Run 2 (HR) 0 0 5 5 10 10 15 15 20 20 25 25 30 30 Rec Rate Interval Week 1 Week 2 Session number Heart rate Session number Heart rate 1 1 2 2 3 3 N.B Increase sprint from 10secs to 15 secs in 2nd week Muscle Week 1 Week 2 Activity S1 (HR) S2 (HR) Activity S1 (HR) S2 (HR) Pull-ups (50) Pull-ups (55) Press-ups (50) Press-ups (55) L Weights (25) L Weights (30) R Weights (25) R Weights (30) NB. Increase each activity by 5 reps each week. Circuit Week 1 Week 2 Activity S1 (reps) S2 (reps) Activity S1 (reps) S2 (reps) Sit-ups Sit-ups Press-ups Press-ups Dribbling Dribbling Sprints Sprints Chin-ups Chin-ups Bounce Jumps Bounce Jumps Hand squats Hand squats ...read more.

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