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Personal exercise program to improve my abilities in cricket, such as cardiovascular endurance, and my muscular endurance.

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Introduction

Jason Moore 11h Personal exercise Plan Personal Exercise Plan GCSE P.E Task I am creating a personal exercise program to improve my abilities in cricket, such as cardiovascular endurance, and my muscular endurance. Aim I am trying to improve my endurance and stamina which is the ability to run and continue activity for a longer amount of time, at the moment I can run for 2 minutes and 30 seconds and I would like to increase that to around 3 minutes, short sprints which I can do 30 metres in around 5 to 6 seconds and I would like to firmly get this down to 5 seconds consistently, strength I can currently do 13 press ups and 26 sit ups in 1 minute, I can also do 12 dips in one minute, I would like to try and increase that to a possible 16 in a minute, and I would like to increase this to nearer 22 press ups and 35 sit ups which will also help me with my power, I would like to reduce my heart rate per minute as much as possible in 6 weeks. Test Results: Here are my results of what exercises that I can perform before my exercise plan. My resting heart rate before I started my personal exercise plan was 64 beats per minute. Exercise Press ups Sit ups Dips Sprints Timed run Amount of exercise 13 in a minute. ...read more.

Middle

I also have to make sure that I use the correct equipment in my exercise, I also perform a 5 minute active warm up before I start my training program. Here are some examples of how to perform an exercise properly. Press ups. Key points: The key points in me performing a press up correctly is to keep my arms shoulder width apart, and go down at a steady rate. Training Program Resting heart rate. Heart rate 1 minute after exercise Heart rate 5 minutes after exercise Week 64 115 79 1 64 96 69 2 64 111 75 3 63 110 73 4 63 105 77 5 62 104 71 6 All press-ups, sit-ups and dips are completed in a one-minute session. Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Sets Press ups 12 12 15 16 16 17 3 Sit ups 26 30 30 30 35 35 3 Dips 10 12 12 14 14 16 3 Run 2 minutes 2 minutes 2.15minutes 2.30 minutes 2.30 minutes 2.30 minutes 3 Sprints of 30 metres 2 2 3 4 4 4 3 Rest 1 minute after each set 1 minute after each set 55 seconds after each set 50 seconds after each set 45 seconds after each set 45 seconds after each set N/A Reason I'm performing each exercise: Press ups: I'm performing press ups to increase my muscle endurance in my biceps and chest. ...read more.

Conclusion

Week 5: I am feeling good after the end of this week as I have trained at the same level, most of the exercises are become easier to perform, I am also feeling less fatigue in most of my muscles, but my biceps are tired and becoming sore, but overall a good strong week of training, and I'm also looking forward to next weeks training Week 6: This is the last week of my PEP; I have slightly increased the sit-ups and the dips. At the end of the week I feel very strong in my running, I have found the dips difficult this week along with the press ups because of a build up of fatigue in my biceps, but the sit ups were to easy as well unfortunately. Evaluation: I think that I've made a very good Personal exercise program; I would make some changes to it though if I were to do it again, I would increase the amount of sit ups at a higher rate, I may also decrease the amount of sets in distance running, possibly I would start of at a higher level earlier as in the 1st week in found it quite easy. I believe that I have completed my aim, as I have reduced my resting heart rate, and I now can do more press ups and dips than I could when I started my Personal Exercise Plan. This shows that I have been successful in my PEP as I have for filled my aim. By Jason Moore 11H ?? ?? ?? ?? 1 ...read more.

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