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Personal Exercise Program

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My Personal Exercise Program By Ng Yik-Hoi (Jason) Lower Sixth Personal Profile Name Ng Yik-Hoi (Jason) Age 17 Height 181.5cm Weight 11.4 stone Gender Male Health None Play for School Team Tennis, Badminton Activities Undertaken Tennis, Badminton, Swimming Facilities Tennis courts, Badminton courts, Squash courts, Hockey pitch, Cricket net, Weight Training facilities. My aim of this Programme My main aim in this programme is try to improve the strength of my arms. I notice that my arms are letting me down in a lot of ways, so I decide to strength up my arms. This is also because not just only will improve me in swimming, it will improve every sport I do. Purpose of warm up It is imperative to perform a warm up or serious injuries could be incurred. Warm up help you to be prepared for exercise, by increasing of speed the oxygen release to the muscle, and raising the heart rate and the body temperature. Stretches are also one type of warm up. The muscle works better while it is warm up in several reasons. * The release of adrenaline will increase heart rate and dilate capillaries, which in turn enable greater amounts and increased the pace of oxygen delivery to the muscle. * Increase muscle temperatures associated with exercise will facilitate enzyme activity; this increases muscle metabolism and therefore ensures a readily available supply of energy. * Increase production of synovial fluid ensures efficient movement at the joints. * Warm ups could also increase in the speed of nerve impulse conduction. * Increased temperature can also enables greater extensibility and elasticity of muscle fibres. * It lowers blood pressure A warm-up designed to prepare you to swim your best, whether in a meet or practice, will have you more ready if it goes beyond simple physiology. In 1977, Swedish researchers Astrand and Rodahl found that muscle cell metabolism and the rate of oxygen exchange from the bloodstream to muscle tissue increase 13 percent for every degree of muscle temperature increase. ...read more.


Proper warm up is another important precaution and is as essential as swimming itself because without proper warm up you are actually inviting injuries and pains. For older people a warm up is even more important and might take some more time. An easy warm up exercise is swinging your arms in small circles. To prevent shoulder injuries do a good warm up with some stretching and other light flexibility exercises and remember to cool down after a swim. If you are a beginner, make sure that you use lifebelts and swim under supervision. One of the most common injuries in swimming is swimmer's shoulder. There are many reasons for the pain. Stretching and strengthening exercises help to prevent these injuries. Some muscles of the shoulder girdle tend to become shortened and tight, others that stabilise the shoulder joint tend to be become weak and need to be strengthened (dysbalance). The stretches showed below are perhaps different than with what you are familiar. If you stress the shoulder capsule by too much or overstretching, this may cause hyperflexibility. This in turn may make you more prone to injuries (impingement). Introduction to Swimming Water is not their natural habitat, but most people are able to float in it. Once this phenomenon is experienced, appropriate actions of the limbs will bring about the movement know as swimming. This exhilarating activity is for all, from very young to the very old, from the frail to the strong, from the physically handicapped to the athletic. Throughout this country there is ample provision for people to swim and there are many good reason why everyone should learn to do so, as the following aims will indicate. Survival There are ever-present dangers near open water to be found in this country, in sea, river, lakes, canals and disused pits. Every year deaths are caused through drowning, many occurring within a few meters of safety. ...read more.


In the table will have exercise, description of the exercise, muscles involved and number of times I did within the minute. Although some of these exercise is not relate to any arm work, but you can't only just train your arms because in swimming you will need to use your whole body to move. Muscle endurance -The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Slow twitch muscle fibres will ensure they receive a rich supply of blood to enable the most efficient production of aerobic energy. A test for muscular endurance will assess the ability of one muscle or muscle group to continue working repeatedly. A simple test to measure the endurance of the abdominal muscle group is the NCF abdominal conditioning test Final Evaluation Sumattive evaluation My whole aim of this programme is to improve my arm strength and also to improve fitness at the same time. Although during the 3 week of the programme I had a small injury, which affected me doing any exercise related to arms and I was happy that I had it recovered by next week. The programme did help me to improve my aims. My arm strength has improved quiet a lot. Although in the 5 week I did really bad Although the whole aim of the project did work very well in increasing my arms strength, but it still did improve some. If I had more time to improve what I have done already, I certainly would increase the detail of the fitness test that I did. I will also add more heading like how external factors can affect me in sporting performance. By add on extra time of training a day will increase the efficiency of the aim that I had, because I will have more time to train per day. By changing the fitness that I am doing will also help other muscles and it might also motivate me because the old fitness training are getting board, I will start losing motivation so by giving a change it helps. ...read more.

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