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Personal Exercise Programme

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Personal Exercise Programme Planning The Programme Purpose/Aim Aim Through my personal exercise programme, the component of fitness I hope to improve is speed. I believe that my current speed is not sufficient to compete successfully in my sport, rugby union, and that improved speed will enable me to outrun more opponents when attacking, successfully chase down offensive kicks, and chase back to tackle opponents when defending. It will also aid me in improving my versatility of position, by allowing me to fill the criteria of speed required for both, fullback and winger. Components of fitness There are health related components and skill related components. 1. Health Related Components Cardio-respiratory endurance - the ability of the muscles to work aerobically for a long period of time, being provided by the cardio-respiratory system. In rugby union the fullback requires cardio-respiratory endurance in order to continuously run the width of the pitch, whilst tracking the movement of the ball. Muscular endurance - the ability of the muscles to overcome resistance repetitively. In rugby union, a fullback must have muscular endurance in order to repetitively run across the width of the pitch as well as run up the pitch to attack, and back down again when defending. Power - a mixture of speed & strength (strength performance done quickly). In rugby union, a fullback must possess power in the legs in order to make effective kicks out of hand when clearing the ball. Also, to be able to score from penalties that are a long distance away from the posts. Strength - the ability of a muscle or muscle group to exert a force in a single maximal contraction. In rugby union, a fullback must use strength to make effective tackles in a one-on-one situation. Speed - the ability to put the whole body or part of the body into motion quickly. Limb speed and body speed refer to different types of speed. ...read more.


in my programme. The use of overload will prevent muscle atrophy (deterioration), and prevent the decline of the various components of fitness. Tedium Tedium/boredom should be avoided during training. This is because when tedium occurs, the moral and determination of the individual becomes dented and it is more difficult motivate oneself during training. Tedium can be avoided by making the training sessions interesting. To achieve interesting training sessions, I will vary the order in which I undertake my exercises. I will also set myself aims for a particular session, depending on the outcome of the session previous. This way I will constantly have a target to work towards and tedium will not occur. Periodisation Training should be done in cycles. On-season training will differ from off-season training. Most athletes have periods of hard training interspersed with easy sessions. To incorporate periodisation into my programme, I will use a cycle of 1 difficult session and 1 easier session per week. I will make the sprint session most difficult and the weights session easier, this is because I believe that my sprinting sessions will be of most benefit in directly improving my sprint speed. Training intensities For all exercises and sessions included in my training, I must choose and justify the intensities at which I will be working. We need ATP for muscular contraction. When ATP breaks down, it produces energy in the following reaction: ATP ADP + P + Energy We only have enough ATP stored within the muscles for 1 powerful contraction. Thereafter, we need to produce more ATP to continue muscular contractions. To do this we have 3 energy systems. During different intensities of exercise, we use different energy systems predominantly. During my sprint interval sessions I will be working at high intensities over a short period f time, therefore I will be using CP splitting as my predominant energy system. CP (Creatine Phosphate) ...read more.


I would still use interval training, but I would also incorporate the use of fartlek training. This would be so that my acceleration from jogging to sprinting would be improved, as this would help me in my games. Appraisal Of PEP Training principles I believe that my application of the training principles was generally very effective throughout my sessions. For example, in Session 2, I found that the weight I was lifting was too light for me. So, in order to progress, I used the principle of overload, corresponding to the FITT principle of intensity. I increased the weight I was lifting in my next weight session (session4). Another example of utilising the training principles was in between sessions 1 and 3. After session 1 I found that I had not been working hard enough. So in session 3 I increased the number of reps per set to accommodate for overload again. I accommodated for the principle of recovery in all of my sessions by allowing for time to rest between reps and sets. I accounted for tedium during my sessions by setting aims which I tried to achieve in the particular sessions. This gave me something to strive towards and helped avoid tedium. However, during the weight training sessions, tedium occasionally set in due to slight fatigue and lack of motivation. Modifications If the programme was to be used in the future, there are a number of modifications which could be made to improve its effectiveness. The programme could have been longer with an increased number of sessions. This would allow for a better increase in performance. Also, the number of exercises could have been greater, giving more variance to the sessions. This would aid in decreasing tedium. The overload during sessions could be greater in order to improve performance further and at a greater rate. A greater increase of weight rather than repetitions could be used in the weight sessions. This would be more effective for developing strength and power in the muscles, rather than endurance. Dean Armstrong ...read more.

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