Personal exercise programme - Like all martial artists I feel that I am health-conscious, and amongst the most highly motivated, long-term devotees of overall health and physical fitness.

GCSE Physical Education (Sport & Coaching)

Personal Exercise Programme

Planning

Section 1

Outline of current performance & FIT levels

Like all martial artists I feel that I am health-conscious, and amongst the most highly motivated, long-term devotees of overall health and physical fitness. As such, it's in my best interest to understand martial artists in terms of motivations and skills needed to develop and maintain. Developing this Personal Exercise Programme, can best help me achieve goals in a more efficient manner than otherwise possible.

Martial arts include a variety of skills and different styles which will need to be taken into consideration when designing my Personal Exercise Programme(P.E.P.). Becoming successful in Martial arts involves time, dedication and adherence to a systematic approach to training. Throughout my programme I will be trying to work on my skills, strength, flexibility and speed and quickness training for development of a tournament strategy.

The typical stages of martial arts training progresses from physical, technical and tactical to psychological preparedness. The physical ability includes strength, balance and flexibility which is necessary to learn and develop for technical skills, such as how to kick or punch. My current performance level in Tae Kwon Do has taken me to brown belt level where the physical requirements is persistently rising. By doing my programme on a regular basis I hope to rise above the required level by developing my psychological ability to instinctively execute a repertoire of tactics at a higher level. My current fitness levels range from good to excellent in all but one area. With this additional exercise programme designed towards the main areas in martial arts I hope to improve on all the areas necessary for successful performance in martial arts.

From doing Tae Kwon Do I find that my skills have progressed from physical to psychological in training as my focus changes, but only in degree. Throughout my programme I aim to maintain and constantly work on my physical ability, including strength, stamina and flexibility, while developing technical and tactical skills. My current strength is of a reasonably high level although this will be my main target area. My physical training will typically emphasize the improvement of bio-motor abilities. Strength training for martial arts focuses on high-repetition sets performed at slow tempos, separated by short rest periods. Stretching is emphasized and may require 40 minutes or more per day to achieve meaningful results. Swimming, cycling, rowing, jumping rope and other aerobic cross-training exercises are useful in enhancing cardiovascular endurance, so I will include this as part of my warm up.

As a beginning martial artist, I wanted to improve my level of fitness to the point where I can execute basic techniques, such as kicking, punching or rolling, with proficiency. Now I am more interested in providing the variability in training that can move me out of the current performance plateaus to new levels of speed, strength, agility and flexibility. If I was preparing for a tournament, the most appropriate strength training is typically high intensity, low volume, with an emphasis on maximizing recovery and managing stress. Stretching is still critically important, but only 10 or 15 minutes per day may be needed. In the weight room, my focus is on free weights because they place adaptive stress on the synergists and stabilizers. The typical lifting routines used for body builders should be avoided

Fit required for the sport and specialist positions

I am to plan and perform a Personal Exercise programme and evaluate my progress with regards to a specific sport. The aims of my personal exercise programme in a generalised form are to improve the specific fitness areas needed to perform my chosen sport to a high standard. In order to compete at this level it is important for me to focus on the regions that will result in a greater ability to perform skills and execute techniques with repeatable success.

The way in which I can meet these aims for my chosen sport Tae Kwon Do is to carry out my training sessions at least twice in order to gain a long term physiological benefit.

In order to ensure a safe recovery time between sessions my programme must be abided by at all times throughout.. This is an important factor with regards to health and safety so an even spread of sessions must be ensured.

I am currently a brown belt in Tae Kwon Do and am regularly competing in county standard competitions in the under 70kg or 75kg division depending on the differing rules between competitions.

Flexibility

Flexibility is one of the basic qualities needed to achieve maximum performance in sports, especially in Tae Kwon Do as this particular martial art is predominantly using the legs. This flexible quality is also of particular importance in Tae Kwon Do as it requires require the correct execution of certain types of kicks and specific techniques. Being "loose" produces enormous advantages in terms of explosiveness and muscular resistance. Stretching tends to inhibit contraction of the antagonist muscles which can create obstacles to maximum efficiency of technical movements even if muscular explosiveness depends on muscular quality and nervous system reaction capacity. The speed of improvement depends of your initial level of strength and flexibility.

In all the different kicks and punches used there is a massive range of movements at the joint. In order to be flexible the subject must contain determining factors like the elasticity of tendons and ligaments and the capabilities in strength of the muscles and articulating bones.

A simple turning kick in Tae Kwon Do requires a massive amount of flexibility to be performed at a high, effective and accurate level. As the moves and combinations of techniques progress to a higher level the higher the level of flexibility requires. Should the determining factors of flexibility be inconstantly developed then the flexibility will be rapidly lost. This training should be undergone at the end of each training session as a warm down.

Muscular Endurance

Strength undeniably underlies Tae Kwon Do and all other motor performances. In an isolated sense, strength may be thought of as the capacity of a muscle or group of muscles to exert maximum pressure, or force, against a given resistance in a limited period of time. This muscular force, however, can be exerted under various conditions. A muscular force exerted against an immovable object, with no or very little change in the length of the exercised muscle, is called static or isometric. A muscular force exerted against a movable object, with a change in the length of the exercised muscle, is called dynamic or isotonic. Attempting to push down a wall is an example of static force and lifting a barbell is a dynamic force. The nature of the intensity also can be changed so the athlete has less resistance, over a longer period of time. This mode of resistance training is referred to as muscular endurance. Muscular endurance can be defined as the ability of a muscle to continue to contract over a period of time that requires many repetitions with a somewhat lighter resistance.

I will to work on the area of using dynamic forces in weight training sessions. This will help to deal with the problem of getting fatigued at the end of sparring sessions. As I am purposely not requiring not to gain a lot of extra muscle weight through my training sessions due to the definite weight boundaries enforced in competitions I will be looking to use medium weights (50-60 IMR) but to perform a high number of repetitions.

Agility

I will persistently be trying to work on my agility through out my programme in order to carry out the fighting manoeuvres, change stance, shift weight and change direction to the highest motor ability I can accomplish. When sparring or fighting competitively in Tae Kwon Do you must be able to move your body continually at fast speeds whilst being fully under control. Obviously improving my general fitness with this programme should improve my ability to carry out agile manoeuvres at a higher standard but I will not be able to work on my agility directly in my fitness programme as agility is an innate and inherited characteristic.

Power

Power in a requirement for the legs and arms when fighting in Tea Kwon Do in order to apply a sufficient initial strike that can be easily followed up with further counters. It is also needed to ensure a safe defence and dominant positioning over the opponent. Power is the work done per unit of time which in the equation of human movement is the product of strength and speed. The same work can be done in a shorter periods of time if the strength is increased.

Complete fit test results, comparisons to averages and reasons for inclusion

These are all components of fitness required for competing in Tae Kwon Do at a competitive level. These tests will be retaken at the end of the six week period in order to measure the improvements that my fitness programme has made. By re-testing myself I will be able to conclude whether my programme was a success or not. These are all aspects that will help me with the different aspects of Tae Kwon Do. I wish to improve particularly on muscular endurance and Strength in order to make be an advanced and more dexterous performer.

Stated aims and targets in terms of fitness and skill

The aims of my personal exercise programme in a generalised form are to improve the specific fitness areas needed to perform my chosen sport to a high standard. In order to compete at this level it is important to focus on the regions that will result in a greater ability to perform skills and execute techniques with repeatable success.

The mains specific aims of my fitness programme are:

To develop flexibility – this gains enormous advantages in terms of explosiveness and muscular resistance. The speed of improvement also depends of the initial level of flexibility. This area is predominantly improved on the cool down
To improve muscular endurance – this helps to deal with the problem of getting fatigued at the end of sparring sessions. This will be improved on by the use of specific weights in the right manner.
To maintain agility - improving my general fitness with this programme should improve my ability to carry out agile manoeuvres at a higher standard.
To increase power - in order to apply a sufficient initial strike that can be easily followed up with further counters. This will also be improved by the use of weights
To progress stamina – my stamina is an area that needs to be maintained and it is always a constant advantage to improve on in martial arts as it can maintain the efficiency and skilful accuracy of performance in a sparring routine without loosing pace. This area will be greatly achieved during circuit training.

Overall outline of session

Throughout my session I will be trying to work on my skill training, strength development, flexibility work, speed and quickness training and development of a tournament strategy. The typical stages of martial arts training progresses from physical, technical and tactical to psychological preparedness in which I shall be aiming to improve on. My physical ability, including strength, stamina and flexibility, will be developing as technical and tactical skills. My present strength is of a reasonably good level although this is the main target area. The strength training in my programme will focus on high-repetition sets performed at slow tempos, separated by short rest periods. Stretching is emphasized and may require 40 minutes or more per day to achieve meaningful results. This method of training will also ensure that no great weight gain in muscle mass will be apparent in order to continue in my current weight division. Developing flexibility gains a vast advantages in terms of explosiveness and muscular resistance. Improving on muscular endurance and stamina will help me threat with getting fatigued or tired at the end of sparring sessions. And increasing power will help with countering ability.

Section 2

Correct technique of exercises, Exercises to be included and muscles involved & Equipment and facility considerations

Circuit Training

Circuit training is an excellent way to simultaneously improve mobility and build the necessary strength and stamina For Tae Kwon Do. The circuit training format makes use of a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on my current fitness level. I have identified circuits of 6 to 10 exercises. In each circuit I have tried to ensure that no two consecutive exercises exercise the same muscle group. For each circuit I have a set lino cards (6 inches by 6 inches) with an exercise written on each which I lay by the equipment to indicate the required exercise at each stage of the circuit. It is important to for me to with easy jogging and stretching exercises and to repeat this as a warm down after the session. These circuit training sessions will act as half of my programme and will therefore commence once a week. Circuit training contributes to many aspects of fitness that cannot be obtained from a workout merely from various weights in a gym. I have designed my circuit training session specifically with the fitness aspects needed for competitive fighting. These aspects will not only improve my fitness in the sport but also my level of skill in performing techniques e.g. straddle jumps will improve my jumping techniques.

These are the techniques I shall be performing in my circuit training routine. The exercises will be carried out in this order and then repeated.

Shuttle Sprint –

I will perform this exercise on a safe surface, such as a indoor studio or running track. Placing some markers out to the front of me in a straight line. I will aim to sprint to the first marker, then back to the start, before returning to the next marker as fast as possible. Taking care when turning around the markers, and making sure I warm up prior to doing this exercise.

Abdominal crunches –

Doing a crunch:

Lying down on my back on the floor, knees bent, feet flat on the floor. I will use an for comfort.

Raising my chest and shoulders a few inches off the ground, pausing, lowering then repeating.
Working the muscles on my sides and stomach by aiming my chest toward alternate knees during each repetition.
Working my lower abs by lifting my knees toward my chest.
Being careful not to pull on my neck and not bringing ymy chin closer to my chest than the width of a fist.
I will not rush the crunches. instead stay slow and controlled.
Visualizing my navel pressing down toward the floor.
Exhaling as my stomach muscles contract. Inhaling as they relax.

Squat Thrusts with jumps (burpees) –

With my hands flat facing forward under my shoulders, starting with my feet together and extended behind me. Staying on my toes, bringing my knees upwards in the direction of my chest, in a comfortable manner. Once my feet have landed up by my chest I will thrust them back smoothly to the starting position before repeating. From a squatted down position I’ll jump up taking my hands and legs out to the side. On landing, making sure I land with both feet together, lowering down back into the squat position, remembering not to allow my knees to pass over my toes.

Press-ups –

Placing my hands underneath my shoulders with my fingers facing forward. Bending at my elbows, lowering my chest down, no lower than 2 inches from the floor. Aiming to make a right angle with your arms. Keeping a straight line through my spine, avoiding forcing my bottom into the air, and also arching of the back. The rhythm should be smooth, with one push every 2 seconds.

Pulsing Squat –

Lying down flat on my back, with my hands under my buttocks to give me back some support. Smoothly lifting and lower my legs alternately, approximately 8 - 12 inches, keeping a slight bend at the knee. The rhythm should be 2 lifts per second, i.e. left leg up then lowered followed by right leg up then lowered each second.

Straddle Jumps –

Working over a low secure step box, of 30 cm, taking my feet from the side of the step box and jumping up onto the box. Once my feet are together, ...

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Pulsing Squat –

Straddle Jumps –

Working over a low secure step box, of 30 cm, taking my feet from the side of the step box and jumping up onto the box. Once my feet are together, jumping up and out again, taking my feet either side of the step box, making sure I avoid lowering onto the step. For safety reasons I will make sure that the step box is no wider than 16 inches.

Sit-ups –

Lying on my back with knees bent.

Feet flat on the floor close to the buttocks, or raised up on a bench.

Avoiding having the feet held down, unless working the Hip Flexor muscles.

No jerking movements.

Breathing comfortably throughout the exercise.

Commencing curls with the shoulders then the upper back and finally the lower back.

Bringing my torso up no more than 30 degrees; holding momentarily then lowering the torso.

Clasping my hands behind my neck just to support its weight.

Not pulling on my head when doing the exercise.

Keeping my chin of my chest, aiming to keep my upper spine straight (neutral).

Bench dips –

Lining up two flat exercise benches so they are parallel to each other and wide enough apart so that when I lean on one with the palms of your hands, the heels of my feet just fit on the edge of the other bench without falling off.
Curling my fingers around the edge of the bench, holding my hands outside of my hips.
Slowly lowering my body as far down as possible (until my upper arms are parallel to the floor) by bending my upper arms. Keeping my forearms and elbows stationary throughout the exercise.
Raising myself to the starting position by pushing up with my triceps.

Alternate leg squat thrust -

Placing my hands flat on the floor, with my fingers facing forwards directly under my shoulder joint. Keeping on my toes during the exercise, taking one leg from the rear, up towards my chest in a smooth motion. Once the foot of this leg reaches the ground, the other leg will then start to come up towards my chest, and at the same time the leading leg goes back to the starting position.

Duration of circuit training exercises

30 seconds work on each exercise with a 30 second recovery between each exercise
3 sets with a 2 minute recovery between each set

Warm up with 5 to 10 minutes of easy jogging or skipping and a light period of stretching all the major muscles involved in the circuit training exercises.

Leg Press

This exercise targets the quadriceps, gluteus maximus, and hamstrings. Much like the squat, it is a "midrange" motion, and should be performed as an alternative to squats as a primary mass building exercise. It is a much simpler exercise, and I will sometimes use this with beginners until they develop a bit of a foundation before moving them into squats.

Placing my feet about shoulder’s width apart approximately in the middle of the platform. Raising the weight and lowering. NOT locking my legs. Holding the handgrip to hold me down.

I will be lowering the weight slowly, about 3-5 seconds whilst breathing in. Coming all the way down until my legs are almost flat against my body. Pausing briefly, then pressing the weight to the top position, exhaling on the positive portion of the motion. The positive motion should take about 1-3 seconds. 15 reps / 72.5kg / 3 sets

Bench Press

Target Area: Building Mass of the pectoralis major, triceps, and anterior deltoids.

The bench press is a mid-range exercise. Mid-range exercises use muscle synergy to move larger net amounts of weights. The primary movers in this exercise are the pectoralis major, anterior deltoids and the triceps muscles.

Taking the weight off the rack and holding it above the middle of my chest for a second or two. This exercise is effective for mass-building if done with relatively heavy weights. Using a wide grip. Putting my hands on the bar directly above where they are at that point. Lowering the weight slowly (over 4-5 seconds) while breathing in through my nose. Touching the middle of my chest with the bar. Raising the weight slightly faster (2-3 seconds) to a full extension, while exhaling through my mouth, but not hyper-extending my elbows.

Target muscle group: Lateral (side) deltoid — shoulders. Other muscles affected: anterior (front) deltoid and posterior (rear) deltoid. This is a stretching/contracting motion, and is usually done after exercises such as the front military press or behind-the-neck military press. Dumbbells are used in this exercise.

Instructions: Starting position: feet within shoulder’s width distance apart, legs slightly bent. Starting with the dumbbells in front of me or with them at your side. Either one is a good starting position. Imagining a wall running through me from my shoulder to shoulder. This is the plane in which I want to keep the dumbbells. If I raise them too far forward you reduce the effectiveness on the lateral deltoid.

At the top of the position, if I draw a line from dumbbell to dumbbell, it should go right through my shoulders. Lower the weight slowly while inhaling, bringing my arms back to the original position. I understand that I can stretch this muscle by holding each arm straight. To start with I will be performing to the following measures:

15reps / 20kg / 3 sets

Lateral raise

Instructions: Starting position: feet within shoulder’s width distance apart, legs slightly bent. Starting with the dumbbells in front me. Imagining a wall running through me from shoulder to shoulder. This is the plane in which I want to keep the dumbbells. If I raise them too far forward I will reduce the effectiveness on the lateral deltoid and actually start on the front deltoids.

At the top of the position, if I draw a line from dumbbell to dumbbell, it should go right through my shoulders. Lowering the weight slowly while inhaling, bringing my arms back to the original position. Particularly on this exercise, I want to use slow, deliberate control. To start with I will be performing to the following measures:

15 reps / 10.5kg / 3 sets

Leg Curl - Machine

TARGET MUSCLES: Hamstrings (backs of thighs)

START POSITION: Knees should fall just beyond the edge of the main pad. Adjusting the leg pad so that it is positioned right above the shoe heel at the Achilles Tendon. Keeping abdominal muscles contracted and against the seat without arching my back.

PROCEDURE: Contract hamstrings to raise the leg pad.

NOT arching the back, pausing, then slowly return

to original position.

To start with I will be performing to the following measures:

15 reps / 10kg / 3 sets

Bicep Curl - Free Weight Barbell

TARGET MUSCLES: Biceps

START POSITION: Keeping abdominal muscles contracted and the back

straight. My Feet should be shoulder width apart. Knees should be slightly bent to avoid lower back stress. Hands should be shoulder width apart on the bar. Keeping my thumbs wrapped around the bar.

PROCEDURE: Raise barbell slowly, keep shoulders stationery, pause, then lower the barbell.

To start with I will be performing to the following measures: 15 reps / 15kg / 3 sets

Sit Ups

To be effective, sit-ups must pull the torso upward from a lying position toward the knees using only the abdominal group. Often, however, other, more powerful, muscles (those that flex the legs and hips) do much of the work. This is especially true with straight-leg sit-ups.

Bending the knees during sit-ups helps neutralize the action of the hip flexors and makes the abdominal muscles work more. The abdominal group tends to be involved only in the initial phase of the sit-up, after which the hip flexors take over. In addition, doing sit-ups rapidly and with momentum, knees bent or not, does not work the abdominal group very much. That's why raising slowly only part way works the abdominal muscles best.

Sit-ups also can be hazardous to my lower back, especially when using the straight-leg variety, which arches the back and may create overextension and strain. Twisting (right elbow to left knee and vice versa) at the top of the sit-up movement is not only useless, it places tremendous rotational stress on the lower back that can lead to injury. 50 sit ups / 3sets

Process

Lying on back with knees bent
Feet flat on the floor close to the buttocks
Weight plate on chest and held by hands
No jerking or twisting movements
Exhale on the way upward
Commence curl with the shoulders then the upper back and finally the lower back
Bring torso up and beyond the 60 degrees position
Hold momentarily
Lower the torso to the ground
Inhaling while returning to the start position
Relax but keep abdominal tight and shoulders curled in
Head and shoulders should not touch the ground once the set has started

Repeat sit up

Equipment aims and facility considerations

To start with I will be performing to the following measures:

80 sit ups / 3sets

Safety Aspects

An element of safety must be endured throughout the programme. These safety elements are:

Setting up any equipment properly
Not over doing the work load or weight load
Keeping to simplistic exercises
Allow sufficient time between training an recovery

The best way that I can ensure that I am carrying out all of the exercises correctly, accurately and of course safely is to read any obtainable relevant text books. The opinion of my teacher is also available. Exercises should be carried out in a sequence. This sequence is most efficient when the order of workout is arms, legs, trunk then cardiovascular but with regards to the circuit training as it is carried out more than once it does not really apply. Reading the full instructions of all the equipment or carrying out an induction is essential when operating loads to avoid over training. Leaving the right time to recover in between sessions is vital so the body can regenerate and adapt ready for the next session. Over training is mainly caused by increasing the load or frequency above the optimum levels which can lead to tiredness (fatigue), muscle tenderness, disturbed sleep, loss of appetite and head colds.

Function of a warm up and cool down

Warm Up

Time spent on warming up and warming down will improve my level of performance and accelerate the recovery process needed before training or competing again. The warm up and warm down is an essential part of both the training session and competition itself.

is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.

Warming up should at least consist of the following:

5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes and exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session

are more appropriate to the warm up as they help reduce muscle stiffness. Static exercise do not reduce muscle stiffness.

Performance may be improved as an appropriate warm up will result in an:

Increased speed of contraction and relaxation of warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowered viscous resistance within warmed muscles
Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures

Cool Down

Warming down should consist of the following:

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
5 to 10 minutes - decrease body temperature, remove waste products from the working muscles and to increase range of movement.

are more appropriate to the warm down as they help muscles to relax and increase their range of movement.

I need to work at a low intensity throughout. This is to ensure the gain of muscular endurance. I will progress the intensity throughout. Only towards the end of my routine will I increase weight or frequency.

Types of Stretching

Stretching the muscles during warm up and cool down at each training session will improve my muscle flexibility and movement coordination, consequently enhancing my physical performance while preventing injuries. Stretch each group of muscles individually.

Calf & Achilles Tendon -

Standing arm's length from a wall I will bend one leg forward, keeping the other straight back. Leaning into the wall until I feel a stretch in the calf of the rear leg. Whilst keeping my rear foot down flat on the floor, I’ll hold the stretch and relax. Continuing the same stretch, this time I’ll bend the rear knee towards the floor, keeping the foot flat, until the stretch can be felt in the Achilles (the tendon of calf muscles).

Quadriceps -

Standing upright, with one hand holding a support. Flexing by calf and hamstring. With the other hand I’ll pull my heel towards my gluteus maximus. Holding the stretch and relaxing.

Hamstrings -

Sitting on the floor with both legs straight, I’ll Bend one leg and bring the heel towards my centre line. Putting the heel against the inner thigh of the straight leg. Bending at the waist and lowering my upper body to my thigh. Holding the stretch and relaxing.

Hamstrings & Adductors -

Sitting on the floor with my legs straddled as much as possible. Keeping my legs extended, I’ll lower my upper body onto one leg. Holding and relaxing.

Gluteus Maximus & Hips -

Sitting on the floor with legs straight. Flexing and crossing my left leg over my right. Reaching over my left leg with my right arm and placing my right elbow on the outside of my left knee. Pushing back on my left knee, holding and relaxing.

Chest & Anterior Shoulder -

Standing upright facing a corner or open doorway. Raising my arms to my shoulder level, and placing my forearms against the wall. Leaning forward until I feel a stretch in my chest.

Triceps -

Flexing and raising one arm overhead. Grasping my elbow with the opposite hand. Pulling my elbow behind your head until I feel a stretch in my triceps.

Posterior Shoulder -

Flexing one arm across my neck to the opposite shoulder. Grasping my elbow with the opposite hand and pulling. Holding the stretch and relaxing.

HOW TO STRETCH:

1. Stretching should be done gently, smoothly, and slowly.

2. Avoid bouncing, quick jerky motions, or ballistic movements.

3. Avoid incorrect body mechanics and alignment.

4. Be in tune with your body. Concentrate on what muscles and joints I am stretching.

5. Give myself adequate time. Include a warm-up and stretching regime before I practice and before you play.

6. Move slowly and carefully into a stretch. Maintain this stretch for approximately twenty (20) seconds to one (1) minute. I should not feel any pain and will never force a joint beyond its normal range of motion!

7. Breathing is done normally. When moving deeper into the stretch concentrating on my exhalation.

8. I have educated myself as to what muscles and joints I am stretching. Trying to isolate the specific muscle group I are trying to stretch.

9. For best results I will follow through with I flexibility and stretching program after and before each session.

10. Making sure I have medical clearance from your physician to begin an exercise program.

11. I will continually think of injury prevention.

Repeat each stretch 3 to 5 times

Section 3 Methods of training used and why

Improving aerobic capacity – to do this it is necessary to take part in continuous sub maximal activity. As they stress the cardiovascular system.

Duration depends on fitness levels, minimum of 12 minutes, maximum for recreational purposes 30-40 minutes. It must be continuous, or the body will recover and the principle of overload will not be applied.

Intensity depends on fitness. Heart Rate (H/R) is a guide I will be working with. During aerobic activity, increased H/R is in proportion to the increase in workload. I have to work at a level of intensity that overloads the cardiovascular system but is below the anaerobic threshold. If training is above the anaerobic threshold the predominant method of energy production is the lactic acid system. The accumulation of lactic acid in the tissue results in fatigue.

To gain long term physiological benefits to aerobic training I have to carry out my training sessions twice a week. Improvements are noticed after 3-4 weeks. During this period my performance needs to be monitored, and overload needs to be increased as required. When H/R response to the same workload begins to drop I have to increase the workload, always remaining above the critical threshold.

Purpose of specific exercises with ref to skill and fitness

My whole programme involves cardiovascular exercise which has numerous benefits. They include a decreased blood pressure, increased HDL (good) cholesterol (high-density lipoproteins responsible for removing LDL (bad) cholesterol from the cells in the arteries and transporting it back to the liver for removal from the body), decreased LDL cholesterol, decreased body fat, decreased glucose-stimulated insulin secretion (this increases capillary density and blood flow to active muscles), increased heart and lung function and efficiency, and decreased anxiety and tension.

Performing these exercises should undoubtedly improve the level of my performance in Tae Kwon Do in many different areas. Performing the shuttle test, burpees, pulsing squats and alternate leg squat thrusts as part of my circuit training will improve my aerobic capacity as they are all continuous sub maximal activities. Because of this my muscular endurance, stamina and speed will improve which will allow me to develop the quality and efficiency of a range of kicks, punches and the speed at which I can manoeuvre myself. The skills that will improve as a result are limb coordination, control precision, response orientation, speed of are movement and rate control. To continue to perform to a higher level in these areas I will need to increase frequency when it is required. When my heart rate response to the same workload begins to drop, I have to increase the workload, always remaining above the critical threshold.

Abdominal crunches and sit ups will improve my general fitness also whilst focusing on trunk strength, the strength of the trunk muscles to improve manoeuvrability and reaction time.

Burpees, and straddle jumps will develop my fitness in the area of explosive strength to increase my skill and accuracy with jumping techniques as I will be able to mobilise energy more effectively for a quick burst of muscular effort.

With regard to exercises that I will be doing in the gym and the bench dips as part of my circuit training I will be hoping to work on my dynamic strength for more effective manoeuvres in competition to be exerted repeatedly. It can also help with my gross body equilibrium as balance is more easily maintained with increased strength.

Section 4

Discussion of training principle including FITT

Adherence to certain basic exercise principles is important for developing an effective training program. 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. I should try to exercise each of the four fitness components at least two times a week. Infrequent exercise can do more harm than good. Regularity is important in resting, sleeping, and following a good diet.

Progression. The intensity and/or duration of the exercise must gradually increase to improve my level of fitness.

Balance. To be effective, my program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety. Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity. Training must be geared toward specific goals, as becoming a better fighter.

Recovery. A hard day of training for a given component of fitness should be followed by an easier training day or rest for that component and /or muscle group to help permit recovery. Alternating muscle groups will also assist in recovery.

Overload. The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

FITT Principles

Certain factors must be part of any fitness training program for it to successful. These factors are Frequency, Intensity, Time, and Type (FITT).

Frequency: Devote two days a week to training, in my case Monday and Thursday.

Intensity. Training with intensity is going to be one of the biggest challenges. My intensity should vary with the type of exercise being done. For muscular strength and endurance, intensity refers to the percentage of the maximum resistance that is used for a given exercise. At the end of a training session, I should feel exhausted. As I get more fit, my intensity must increase.

Time. Like intensity, the time spent exercising depends on the type of exercise being done. At least 20-30 continuous minutes of intense exercise must be used in order to improve cardio respiratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions being done. Flexibility exercises or stretches should be held for varying times depending on the objective. To improve flexibility, it is best to do stretching during cool-down.

Type. Type refers to the kind of exercise performed. Focus the part of body I wish to improve. To improve performance, I should practice the particular skill I want to improve.

Levels of intensity – calculations and justifications

By carrying out my circuit training routine I will improve my aerobic capacity as it consists of continuous sub maximal activity.

The duration of both my sessions will depends on my fitness levels and for recreational purposes I shall not let either session exceed 45 minutes. The sessions must be continuous or my body will recover and the principle of overload will not be applied.

To equate the level of intensity I will be using my H/R because during aerobic activity, H/R increase is in proportion to the increase in workload. I have to work at a level that overloads my Cardiovascular (C/V) system, but is below my anaerobic threshold.

Anaerobic Threshold (A.T.) = 85% of maximum H/R

To calculate my max H/R I need to subtract my age from 220

220 – 17 = 203

A.T. = 85% of 203 = 172.55 B.P.M.

If my training session is above the Anaerobic Threshold then the predominant method of energy production is the lactic acid system. If I was to continue on this level of energy production then I will accumulate lactic acid in my tissue which results in fatigue.

Karvonen was a Finnish physiologist who suggested that we should always train above our Critical Threshold (C.T.) for 20 minutes.

This is the calculation he used:

C.T. = Resting H/R + 60% of max H/R – Resting H/R

With a resting H/R of 62 B.P.M, my C.T. is therefore:

62 + 60% of 148

C.T. = 150.8 B.P.M.

In order to make sure that the circuit training exercise in which I will be undertaking is above my C.T. but below my A.T. I will take my H/R during and at the end of my session in order to make the necessary calculations.

During the whole period I will increase the level of overload according to the results. When H/R response to the same workload begins to drop, I have to increase the workload, always remaining above the critical threshold.

I will gain long term physiological benefits from both parts of my exercise as they will assist my regular Tae Kwon Do training regimes which are carried out twice a week and involve similar exercises.

Application of training principles

Adherence to certain basic exercise principles is important for developing an effective training program. 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. I should try to exercise each of the four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is important in resting, sleeping, and following a good diet.

Progression. The intensity and/or duration of the exercise must gradually increase to improve the level of fitness.

Balance. To be effective, my program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety. Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity. Training must be geared toward specific goals, as becoming a better fighter.

Overload. The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Other considerations

Age and Gender

Age and gender are especially important factors to consider when I am designing my training programme. Excluding the sit and reach test men have a general higher level of strength. The sit and reach test however show women to have a higher national average than men.

In a persons twenties their level of fitness is higher than of any other time in their lives and then declines from that age group onwards. At the age of about eleven males become more dominant in performance in the field of height and strength. This is all down to a growth hormone relevant to muscle and bone called testosterone. Also a males lungs and heart are generally bigger and their bodies contain more blood. In a males blood their blood contains red blood cells which contain more haemoglobin than a females, making the transportation of oxygen around the body more efficient allowing the muscles in the body to work at a harder and more enduring pace. Bone structures like the pelvis of a males is not as wide as a females which allows more power to be transmitted through the legs and trunk, this is an especially big advantage males have over females in Tae Kwon Do. The bones of a male are longer and when supported by the muscle it is clear to see how males run faster. Males also have a lower percentage of body fat which is on average 14-17% whereas a females average is 24-29% which can result in additional strain on the heart muscles and joints.

Link with other training as part of a ‘periodised’ programme

One aspect that is unquestionably going to affect the constructive results of my training programme is the fact that I have been for a long time and still am enduring regular training sessions specific to Tae Kwon Do. As my Programme is Tae Kwon Do specific I will therefore not see vast dissimilarity in my level of my fitness in the areas I am training for. This is because these areas are already trained to a high level and there is less room for improvement. I will also have to take into consideration the timing of my programme in conjunction with my Tae Kwon Do sessions on a Wednesday evening and Sunday daytime. My sessions will therefore have to be on a Tuesday and Friday to allow suitable time for recovery to gain the full physiological benefits of each session.

Section 5, 6 ,7

Performing

I have carried out all of my training sessions in the college gym or in a local gym both of which are supervised at all times. My personal evaluating programme was based over six weeks using Tae Kwon Do specific exercises. During the six weeks I completed twelve training sessions. Six of which consisted in the Gym and six of which were performed in an open hall for my circuit training. All the procedures were carried out in a safe and proficient manner which included a full warm up and cool down whilst adapting them for the definitive competency.

& Section 8

Evaluating

Personal Exercise Programme

Training Session No. 1 Weight Training:

Date: Monday 21st January

Personal Exercise Programme

Training Session No. 2 Circuit Training:

Date: Friday 25th January

Personal Exercise Programme

Training Session No. 3 Weight Training:

Date: Monday 28th January

Personal Exercise Programme

Training Session No. 4 Circuit Training:

Date: Friday 1st February

Personal Exercise Programme

Training Session No. 5 Weight Training:

Date: Monday 4th February

Personal Exercise Programme

Training Session No. 6 Circuit Training:

Date: Friday 8th February

Personal Exercise Programme

Training Session No. 7 Weight Training:

Date: Monday 11th February

Personal Exercise Programme

Training Session No. 8 Circuit Training:

Date: Friday 15th February

Personal Exercise Programme

Training Session No. 9 Weight Training:

Date: Monday 18th February

Personal Exercise Programme

Training Session No. 10 Circuit Training:

Date: Friday 22nd February

Personal Exercise Programme

Training Session No. 11 Weight Training:

Date: Monday 25th February

Personal Exercise Programme

Training Session No. 12 Circuit Training:

Date: Friday 1st March

Evaluation

Fitness Test Results of 4th March 2002

Section 9

Effectiveness in terms of meeting stated aims – fitness & skill

I found my personal exercise programme enjoyable to do as I found the productivity of the whole duration to be of great benefit to my club Tae Kwon Do training sessions. This was because I could develop a range of techniques that stood in need for improvement. I chose my exercises to specifically interact with the Tae Kwon Do training I do. By making it sport specific I was able to see vast differences in the performance levels of the techniques needed to be performed in order for me to develop.

As proven from the results of my retest I have improved in all areas of fitness necessary for Tae Kwon Do by what I would consider to be quite substantial amount for a six-week period, which proves that my personal exercise programme has been worth while. One area of fitness that I was very pleased to have improved upon was the sit and reach test, which surprised me on how much I could progress from stretching regularly as part of a workout routine. My ability to perform in club training sessions has been very beneficial and effective as I feel that I can currently push myself further than previously without massive strain on my muscles leaving me fatigued or without a possible injury. My kicks and punches are noticeably quicker whilst being more controlled. My stamina throughout sparring is greater as I can perform at my personal optimum level for a longer period of time with greater ease.

As a result of my personal exercise programme I have felt that I have gained a productive psychological advantage when training in my club as my concentration and commitment has improved. My circuit training has gained me great advantages in terms of Tae Kwon Do as I had made my circuit training routine to be specific to the aspects needed to perform in the sport to the high standard I would like. I felt that when I was carrying out the whole personal exercise programme I was being constantly motivated as I noticed changes in my performance occurring which could then be applied to my Tae Kwon Do sessions. This caused me to work very hard, enabling me to regularly move up the intensity, whilst still being fully in control and maintaining full concentration.

Development of fitness

I evaluated each session individually after completion, which made it easier to make the necessary adjustments for the next session in order to continually develop my fitness to the necessary standards. Evaluating the sessions individually allowed me to make adjustments constantly throughout and to pin point the areas which were not gaining the full benefits I required.

I felt certain that the theory of overload and progression was being put to efficient use in order to improve my level of fitness. The correct application of overload and progression has become clearer to me throughout this programme as it is clear that increasing weight or frequency too rapidly can result in tiredness and muscle pain, and increasing the workload excessively will result in injury. Whereas increasing the weight and intensity gradually has left me able to improve my fitness and capability to the fullest.

I could improve all of my sessions quite easily and obviously to good affect due to me evaluating each and every training session as soon as I could to finishing it, which produced the most accurate and constructive comments that enabled my ongoing development. By keeping an ongoing report in the future I can ensure that I can make the best adjustments and therefore the most improvements.

Appropriateness of fitness tests, method of training & selected exercises

I found that all the intensities I chose either straight away or through adjustment were of the right level of intensity that did not leave my muscles feeling sore or damaged after each session. I chose to do five exercises in the gym and I chose nine different exercises as part of my circuit training routine. Both of these figures were chosen to ensure that my sessions did not exceed the safety limits of what a training session should consist of with regards to the duration. The frequencies I used were also correct as when combined with the chosen weight I felt certain that the theory of overload and progression were being put to efficient use.

As my programme progressed I cut my warm up short several times to allow for the increased weight that I was to be using. This did not affect my recovery time or level of performance at all which would suggest to me that my warm up was probably too long to begin with. Also, due to the gradual increase in intensity I found I had to extend my cool down in order to be able to recover fully ready for my Tae Kwon Do sessions.

Section 10

Application of training Principles

By devoting to the fundamental exercise principles my training program was developed successfully. I applied the principles of exercise were to all parts of my personal programme. To achieve the training effect I completed training sessions twice a week, each time exercising each of the four fitness components. The intensity and/or duration of the exercise were gradually increased to improve my level of fitness. My program included activities that addressed all the fitness components to be affective, since overemphasising any one of them may hurt the others. I also executed a variety of activities to reduce boredom and increase my motivation and progress like altering the intensities. I trained toward specific goals, which was to become a better fighter in Tae Kwon Do. I made a particular effort to split my training sessions in order to work around my Tae Kwon Do training sessions in my club. I did this, as an easier training day or rest for that component and / or muscle group helped to permit recovery following a hard day of training for a given component of fitness. I also managed to alternate muscle groups in my sessions, which assisted my recovery. The workload of each exercise session I performed exceeded the normal demands placed on my body in order to bring about a training effect.

Suitability of levels of intensity & recovery

My intensity depended on my fitness to begin with. I worked with my H/R as a guide. During aerobic activity, increased H/R is in proportion to the increase in workload. I therefore worked at a level of intensity that overloaded my cardiovascular system but was below my anaerobic threshold. Should I have been training above my anaerobic threshold the predominant method of energy production would have been the lactic acid system. The accumulation of lactic acid in the tissue would have resulted in fatigue.

I carried out my training sessions twice a week in order to gain long term physiological benefits to aerobic training. By carrying out my circuit training routine I improved my aerobic capacity as it consisted of continuous sub maximal activity.

The duration of both my sessions depended on my fitness levels and for recreational purposes I did not let either session exceed 45 minutes. The sessions were continuous as otherwise my body would have recovered and the principle of overload would not have been applied.

To equate the level of intensity I used my H/R because during aerobic activity, H/R increase is in proportion to the increase in workload. I worked at a level that overloaded my C/V system, but was below my anaerobic threshold.

Anaerobic Threshold (A.T.) = 85% of maximum H/R

To calculate my max H/R I subtracted my age from 220

220 – 17 = 203

A.T. = 85% of 203 = 172.55 B.P.M.

If my training session kept above the Anaerobic Threshold then the predominant method of energy production would be the lactic acid system. If I continued on this level of energy production then I would accumulate lactic acid in my tissue, which would result in fatigue.

Using Karvonen’s calculation for the C.T. I could re-take my H.R. after my fitness sessions to compare it with my pervious C.T.

C.T. = Resting H/R + 60% of max H/R – Resting H/R

With a resting H/R of 58 B.P.M, my C.T. is therefore:

58 + 60% of 148

C.T. = 145 B.P.M.

It is now clear from these calculations that my levels of intensity and recovery were suitable as my C.T. has decreases from 150.8 B.P.M. to 145 B.P.M.

Suitability for candidates age & gender

I found suitability with regards to age and gender faultless. When designing my exercise programme I had to take into account various factors. Excluding the sit and reach test men have a general higher level of strength.

In a persons twenties their fitness ability is higher than of any other time in their lives and subsequently declines from that age group on. At the age of roughly eleven males develop into more dominant performers in the region of height and strength. This is entirely down to a growth hormone pertinent to muscle and bone called testosterone. In addition a males lungs and heart are usually bigger and their bodies enclose more blood and so I accustomed my programme accordingly to suit me which would not be sufficient for a woman to use. This is for the reason that in a males blood their blood contains red blood cells which contain more haemoglobin than a females, resulting in the transportation of oxygen around the body more proficient permitting the muscles in the body to exert themselves at a harder and more enduring pace. Males also have a lesser percentage of body fat which is on average 14-17% while a females average is 24-29% which can result in added strain on the heart muscles and joints. Bone structures like the pelvis of a males is also not as wide as a females which tolerates more power to be transmitted through the legs and trunk, this is an particularly big benefit males have over females in Tae Kwon Do. The bones of a male are longer and when sustained by the muscle it is understandable why males run faster.

Personal exercise programme - Like all martial artists I feel that I am health-conscious, and amongst the most highly motivated, long-term devotees of overall health and physical fitness.

Circuit Training

This is a preview of the whole essay

Sit Ups

Function of a warm up and cool down

Warm Up

Cool Down

Types of Stretching

Repeat each stretch 3 to 5 times

Section 3

Methods of training used and why

Purpose of specific exercises with ref to skill and fitness

Section 4

Discussion of training principle including FITT

Application of training principles

Link with other training as part of a ‘periodised’ programme

Evaluation

Section 9

Development of fitness

Appropriateness of fitness tests, method of training & selected exercises

Section 10

Application of training Principles

Suitability of levels of intensity & recovery

Document Details

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