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Personal Exercise Programme.

Extracts from this document...

Introduction

Personal Exercise Programme My name is Harvinder Singh Chana. I am 15 years old; I was born on the 14th November 1986. I am 5 ft 6 inches tall and I weigh 8 and a half stones. I am normal weight for a 15 year old and I am normal height for a 15 year old as well. I live in Leytonstone, which is in the London Borough of Waltham Forest. I like playing basketball; I can play basketball in Leytonstone because there are some playground basketball courts there. I also enjoy playing cricket, I can play cricket in the local park as well as playing football, which I also enjoy. I also enjoy riding my bike so I can do that by either going round the block or in the streets or in a park, which is a hilly and straight park. Harvinder Chana page 2. My reasons for taking part in exercise are: 1. Enhance my body- build my muscles. 2. Relieve stress and tension from schoolwork. 3. Build up self-esteem. 4. Lose weight. 5. Enjoy myself. 6. For the mental and physical challenges. To set a goal for myself and accomplish that goal. 7. Make friends. 8. Get involved in teamwork. Each of these is very important to me. My main reason for taking part in PE is to enhance my body and lose weight and develop my muscles. Having a good time and enjoying my self are the next important things because if I didn't enjoy myself then I would not work as hard as I could. All sports require having fun. Getting rid of stress and tension from school and home is the next important thing for me; I like to be relaxed when I am working so the PE will help me. ...read more.

Middle

The weather was a bit cold. I was a bit upset by finding out the exam timetable. It was not a very good session. My WPR was 147. Week 2 Session 2 Target/Aim- Run for 25 minutes non-stop. Try and work high in the target zone. Type Of Training- I will be doing Continuous Training. This will improve my cardiovascular fitness. Warm Up- Jog for about 5-10 minutes, to get the blood pumping around my body. Stretching for about 10 minutes. Holding each stretch for about 30 seconds. Main Activity- I will be doing continuous training, non-stop for about 25 minutes. Run gently and work in the target zone. I am running for 25 minutes, I am using progression. I am running 5 extra minutes than last week. Harvinder Chana Page 7 Week 2 Session 2 (continued) Cool Down- Stretching for 5 minutes then jogging for 5 minutes. Jogging for 5 minutes again. So I will not get aches in my muscles. Evaluation- I was feeling good about completing the run. It was a good session. My WPR was 163. Week 3 Session 1 Target/Aim- Work on my speed work. I want to improve my time in my sprints. Also improve my long distance running. I want to run for a long time without stopping. Type Of Training- I will be doing Interval Training and Continuous Training. Warm Up- Light jog for 400 metres. 100 metres sprint. Stretching for 30 seconds for each body part. The stretching lasted for about 5 minutes. Main Activity- 75-metre sprints- 11 seconds per sprint. 75 x 10= 750 metres. At the end of each race, 5 press- ups and 5 sit- ups. ...read more.

Conclusion

The weather was nice and warm. My WPR was 165. Harvinder Chana Page 14 Week 6 Session 2 Target/Aim- Work on enhancing my body by developing muscles. Work on different area of my body. Type of Training- I will be doing Circuit Training. Warm Up- Sprinting and jogging for 5 minutes. Stretching for 5 minutes, holding each stretch for about 30 seconds. Main Activity- I will be doing Circuit Training. Station 1- Star Jumps. Station 2- Press-ups. Station 3- Bunny Hops. Station 4- Step-ups onto the bench. Station 5- Sprints. Station 6- Lift bench with a partner. I did 6 sets. Each station lasts for 30 seconds. I used progression because this week I managed to do 6 sets instead of 5. Cool Down- Jogging for 10minutes. Stretching for 5 minutes to disperse the lactic acid. Each stretch held for 20 seconds. Jogging for another 5 minutes. Evaluation- It was a good session, I was happy that I had completed the session and I am happy because there is only one more session to go. My working pulse rate was 159. Week 6 Session 3 Target/Aim- Run for 40 minutes non-stop and work high in the target zone. This will help improve my cardiovascular fitness. Harvinder Chana Page 15 (continued) Week 6 Session 3 Type Of Training- I will be doing Continuous Training. Warm Up- Jog for 5 minutes, stretching for 5 minutes, holding each stretch for 40 seconds. Main Activity- 40 minutes running, non-stop, high in the target zone. Cool Down- 5 minutes light jogging, 5 minutes stretching to disperse the lactic acid. Each stretch held at 30 seconds. Evaluation- It was a great session, it was the last session, I was in a very good mood, the weather was good. My WPR was 166. ...read more.

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