• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Personal Exercise Program - Orienteering

Extracts from this document...


Personal Exercise Plan: My name is Jamie Warner and I am 15 years old. I have a substantial level of fitness and health to overcome the limits of my environment and the needs of my chosen sport - Orienteering. Health is a complete state of physical, mental, and social well-being, and not merely the absence of illness or injury. Though my physical welfare is not at its peak level, my mental health is at sufficient levels, so I can be stable in practising my activities. I try fairly hard and I am motivated, though some things that I aspire to achieve are not generally fulfilled; my self-esteem is lowered as a result of this, thus my emotional health may perhaps not be at its zenith. However, it is enough to meet the demands of the activity, so there is no concern as to how it will affect my performance. I have sustained no bodily injuries, with no presence of infirmary, so my exercise plan will not be disrupted through this. I try to keep my physical fitness levels up as high as possible, by working on my cardiovascular endurance, by taking as much exercise as I can each week. I do 20 minutes of jogging each day, mainly for aesthetic development and weight loss. ...read more.


However, the 'average' runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training program. This includes the development of aerobic and anaerobic training zones: I will focus solely on the former, as the latter is not needed. Progression is closely related to overload. It simply means increasing the overload over a period of time-not all at once. However, it is generally accepted that if a person starts out by increasing anything in their exercise program by x amount each day, they can progress by increasing one variable inversely proportional to it or decreasing one variable directly proportional to "x". Progression seems to happen naturally as exercises feel easier over time - I will become willing of more of a challenge by increasing the intensity, duration and frequency of the exercises. If progression is not considered, there will be little point in starting out a personal exercise program in the first place; the main purpose of it is to increase my aerobic fitness, so I will need to progress in this to make any use of it. In my Personal exercise Program, I have increased each exercise I have done by a suitable unit e.g. ...read more.


Cardiovascular endurance to be improved through Continuous training Week 1 Session 1 Warm up Treadmill 4 minutes Speed 6 Stretching of all major muscles Gastrocnemius Hamstrings Quadriceps Deltoids Biceps Bike 4 minutes level 2 to re-warm the body Main session Cross Trainer 15 minutes Rower 15 minutes Cool Down Treadmill 5 minutes level 1 slope gradient 3 Stretching performed during the warm up. This is my first period of training that is suited to my fitness levels to increase my level of performance. I have concentrated on a large increase in intensity in this first group of sessions. These are all specific to my skill related fitness. Muscular Endurance: Warm up: Cross trainer Level 2 8 minutes Stretching Biceps Hamstrings Quadriceps Gastrocnemius Leg press Weight = 16kg 2 sets, 11 reps Tricep extension Weight = 2kg 2 sets 9 reps Leg Extension Weight = 4kg 2 sets 9 reps Bicep curl Weight = 2kg 2 sets 9 reps Leg curl Weight= 8kg 2 sets 9 reps Press ups 2 sets 9 reps Cool down 6 minutes cycle Stretches Week 2: Warm up Treadmill 5 minutes Speed 6 Stretching of all major muscles Gastrocnemius Hamstrings Quadriceps Deltoids Biceps Bike 5 minutes level 2 to re-warm the body Main session Cross Trainer 17 minutes Rower 17 minutes Cool Down Treadmill 7 minutes level 1 Incline 3 Stretching performed during the warm up. In this continuous training session, lasting ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal exercise programme - Like all martial artists I feel that I am ...

    The principles of exercise apply to everyone at all levels of physical training, from the Olympic-calibre athlete to the weekend jogger, and also for the martial artist. These basis principles of exercise must be followed: Regularity. To achieve a training effect, I must exercise often.

  2. Training Program

    In high jump maximum strength is the most important aspect, due to the one single push by the take of leg, just before the performer attempts to go over the bar. I think that the maximum strength in my legs is ok; however I feel that I have not reached my potential and that it could do with some improvement.

  1. Badminton is the sport I have chosen to train for and use my personal ...

    I would then put my strong hand at the 50cm mark. My friend would then drop the ruler and I would have to catch it. The test of my reaction time is how far down the ruler I catch it.

  2. Training program - Rugby.

    Helps prepare you mentally Increases heart rate and blood flow Warms muscles and makes them more flexible Warms and loosens joints Reduces the risk of injury to the muscles and joints WARM DOWN After each session I will warm down by doing some light jogging and stretching to the muscles I have used during the training.

  1. I have chosen Volleyball as my sporting activity for the personal exercise program. ...

    18.3 secs >18.3 secs Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs The Hexagonal Obstacle Test Periodisation Template Periodisation 'Periodisation is the concept of dividing the training programme into periods or block.

  2. analysing performance for physical eductation

    The main philosophy behind batting is to score runs because to score runs you will make BATTING Being an all rounder you also require having the ability to bat. This is basically being able to make the ball hit the bat there are various techniques required for this to happen.

  1. For my As level physical education Personal Performance Portfolio I have been asked to ...

    Speed 7. Reaction 8. Cardiovascular carrying ability 9. Skill 10. Agility The aspects of fitness I will study during my six-week training program are my cardiovascular carrying ability, as I will need this to improve my oxygen carrying ability, this step will help me achieve this goal. I will also try to improve my agility, because as a

  2. Hill walking draft 1 - Aayushmaan

    Teamwork can be applied to tasks such as tent pitching, cooking and even climbing and overcoming obstacles. Teamwork increases the overall effectiveness of the group's performance when done in an organized manner. TRUST- Trust is a vital part of nearly every group activity, especially hill walking.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work