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Personal Exercise Program

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Introduction

3/15/2010 Personal exercise programme The Lammas school and sports college Adnan karim Personal exercise programme The Lammas school and sports college Introduction Name: Adnan Karim Resting heart rate: 65 BMI: 21.3 Age: 15 Weight: 58Kg (9st 1.9lb) Chosen sport: Football Height: 5 ft 5" (165.10cm) Physical requirements for football: Skill related fitness required: Agility: The skill is the ability to change the body's position effectively; therefore it is needed in this particular sport to turn an opponent or for one to change direction without losing speed/maintaining speed. Speed: speed is defined as the rate of motion, in football it is needed under several conditions. Whilst passing the ball, if the receiver of the ball acquires a greater speed than his opponents he will be difficult to cover. Also the receivers speed can divert players and create opportunities. Speed is also needed for a player to generally reach the ball before their opponent and for one to outpace an opponent. Reaction Time : this is the time taken for a response to a stimulus. In football a good reaction time is vital; it is needed for a member of the team to respond to stimulus which is quick/successive. ...read more.

Middle

(Also muscular endurance to some extent) Procedure: I will perform as many kick ups as I can, the exercise will end when the ball touches/reaches the ground. Second method of training: Interval training Activity Time per interval Rest time repartitions Intensity % of max. heart rate (bpm) Dribble with the ball In any direction 30 seconds none X 10 40 % (80 bpm) Sprint (leaving the ball) 10 seconds 5 seconds X 20 80 % (160 bpm) Jog on the spot 10 seconds none X 12 70 % (140 bpm) Sprint 10 seconds 5 seconds X 20 85% (170 bpm) walk 60 seconds none X 3 40% (80 bpm) *this will be repeated until 20 minutes has elapsed. I have chosen interval training for several reasons. It will my aerobic system, as research shows that the most efficient way to increase my v02 max is to train at an intensity near or above v02 max. Interval training is the most efficient training method to meet this requirement, by keeping intensity high yet extend the volume. I must show that I can develop my cardio vascular endurance and that is the sole reason why I choose interval training. ...read more.

Conclusion

This is the general rating for Males. Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 My result before enforcing my personal exercise program, whilst performing the cooper's test: Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 I had just scraped the below average section of the ratings, by getting 2210m. After six weeks of training and exercise, through my personal exercise program, this is my result on the cooper's test. Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 I had successfully achieved 2780m in the cooper's test. This test for cardiovascular endurance shows my progression. And I conclude that my personal exercise program has helped me in many ways, showing that I can develop my cardio vascular endurance by just doing a routine in a disciplined manner. ?? ?? ?? ?? Adnan karim Adnan karim 2 ( 1 ( Adnan Karim - My person exercise program ...read more.

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