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

Personal Exercise Program to develop and complete a 6 week training program to improve two areas of my fitness.

Extracts from this document...

Introduction

Personal Exercise Program Aim: To develop and complete a 6 week training program to improve two areas of my fitness. The Two that I will be focusing on will be cardio-vascular fitness and muscle strength. I am improving my cardio-vascular fitness in order for me to run marathons in the future and for longer distance athletic runs. My muscular strength will mostly be focusing on my biceps and triceps and my extensors and flexors. These are important muscles for my tennis game. Building up my muscles in my arm allows me to hit harder with more power giving me an advantage. Principals of training FITT: This stand for Frequency, Intensity, Time, Type. This is a very important part of fitness training, it determines how fast and how your fitness will improve. Here Frequency: Frequency is basically how many times a week you need to train in order to improve your fitness. The recommended amount is three times a week minimum. Although if your training for a major event like the Olympics it is highly unlikely that you would only train three times a week. Intensity: Intensity is how hard or intense you train. For cardio vascular training you will need to train at an intensity in which your pulse is at the target level otherwise very little or no improvement will be a result. ...read more.

Middle

What is tedium? Tedium must be avoided at all costs; this is when sessions exercises are repeated. Sessions must be varied to keep training an activity that feels worthwhile when it most certainly is. Methods of Training Continuous Training: Continuous training is a good way to improve your aerobic system. It is also a good way to burn body fat. You run, swim, walk or cycle for at least thirty minutes at the same place, without rest. You overload by increasing the time distance, speed or all three. Build up the time slowly if you are unfit. Work in your aerobic training zone. Start at around 60% of your maximum heart rate then work it up to 75%. If you are training for competitions, work up to distances that are 2-5 times the competition distance. Disadvantages: It includes no skill work It can get boring If you are running in order to improve your football game for example you will need some sprint sessions. Fartlek Training: Fartlek training was developed in Sweden. The word means speed play and the method involves many changes of speed. You can use it to improve both aerobic and anaerobic energy systems. You can adapt it for running, cycling, skiing and other activities. Fartlek running sessions are very good for games players, since games have many changes of speed. ...read more.

Conclusion

weight training to help rugby, or cycling to help running Conclusion Event Before After 1500 m 4:59.35 4:30.56 12lb biceps 42 lifts per minute 56 lifts per minute 12lb triceps 35 lifts per minute 46 lifts per minute 12lb pectorals 34 lifts per minute 40 lifts per minute Throughout the summer holidays I found it quite hard to find places in which I could run. This is due to the fact that I was up in cottage country in Canada with no road access and no decent clear space to run. Even though I was up at my cottage I was able to go down to the city to complete the pep training plan. It has brought my cardiovascular system past limits I never knew I could exceed. Now I will have to maintain my cardiovascular fitness here in Hong Kong. My strength particularly in my upper body has become overwhelming to me. I progressed through the weight lifting that I have planned. Evaluation I could have put more emphasis on the skill of tennis and the actual playing of the game. This would have definitely improved my skill fitness. Next time I am away from the country and plan to do some training I may want to be able to vary the different sessions, so instead of doing running for my cardiovascular system I can swim. This would definitely have made training up in cottage country in Canada easier to do. ...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. 6-Week Training Program

    As athletes improve, they are able to train for longer periods. Progression Progression occurs as the body adapts through overload. Training needs to be progressive. If the overload of the body systems is increased appropriately, then the improvement caused by training easily be seen, especially in the early stages of the training programme.

  2. This is my client's 6-week training programme, his main sport is volleyball and he ...

    Passive stretches on the less flexible muscles and static stretches on more flexible group muscles(groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 30 seconds. Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus).

  1. PEP for Tennis

    The upper body in tennis is used for the strength of the shot. Evaluating of Performing The Programme I think that I chose a sensible intensity increasing each activity by 1 or 2 miles or 4 lengths. It helped me get used to running long distances and lasting longer in a tennis game.

  2. Introduction to PEP. My aim is to improve my anaerobic fitness for the ...

    * PROGRESSIVE OVERLOAD- I will start slowly and gradually increase the amount that I do every week without risking injury. * SPECIFICITY- I have taken into account that the methods I chose were to do with my sport and would help me.

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

    I will also still have a 2-minute recovery each time I have completed the circuit, consisting of the same specific light stretches. The circuits consist of: Shuttle Sprint Abdominal crunches Squat Thrusts with jumps (burpees) Press-ups Pulsing Squat Straddle Jumps - box now reduced to 25cm Sit-ups Bench dips Alternate

  2. Action Plan - I am going to create a plan in order to improve ...

    The person who is going to monitor my improvement will be my teacher because she always watches my team play matches. Chin Rating Number of chins (Female) Rating >6 Excellent 5-6 Good 3-4 Average 1-2 Fair 0 Poor Results from my pre - tests Fitness component Test Score Cardiovascular fitness (V02 max)

  1. This is my PEP (Personal Exercise Program) and it is based on football.

    result in headaches and a slower recovery from the training or match. * It is best to drink in small sips and often rather than large quantities, especially during and just before the match. Before games we need carbohydrates, this means eating things like beans and tuna to raise our energy levels.

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

    � Muscular Strength- the force your muscles exert when they contract. This is an important part of football as it is a contact sport and can often get very physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball.

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