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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.

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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. ...read more.


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. 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. 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. ...read more.


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. ...read more.

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