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The overall aims of my personal exercise program are to: 1. Improve specific and current fitness levels required for my sporting activity Cricket e.g. Cardio vascular endurance

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Introduction

GCSE PEP Planning Coursework I am going to organise my plan and then perform a personal exercise program. The overall aims of my personal exercise program are to: 1. Improve specific and current fitness levels required for my sporting activity Cricket e.g. Cardio vascular endurance 2. To improve fitness levels so I can concentrate more on my techniques and skills in the cricket arena 3. To increase my power in batting to hit those big shots in a cricket match and all-round body strength. From last year I didn't bat much but I can stay at the crease for long periods of time. However I cannot score runs freely in a match. I would attempt to complete this by working on my upper body in particular my shoulders, biceps, triceps and arms right down to my navel and the lower body including the legs. At the moment I would say I'm trying to work on my fitness levels. However in order for me to be successful as a good tail-ender and as a fielder I need a higher level of fitness which is specific to cricket. Hopefully by the end of this P.E.P this specific fitness will have been improved. Here's a table which outlines how much physical activity I undertook in a typical week excluding Saturdays and Sundays which I don't do any physical activity. Day Type of Activity Duration of Activity Monday - - Tuesday PE lesson and SprtsStdy practical lesson (lesson happens once every two weeks) 1 hr 45 minutes Wednesday Double SprtsStdy practical lesson 1 hr 45 minutes Thursday Grists 1 hr 30 minutes Friday Basketball 40 minutes My week is packed when it comes to summer-time as I have cricket training every day for the A team and for my cricket club, Chessington. I have suffered from illnesses during September but I'm back on track. Now I can do as much work as possible to gain extra strength and power for batting and all round body strength. ...read more.

Middle

This is when I would start to overload to improve my stamina and progress in my performance. To overload I would maybe increase the amount of lengths I did. Then I would do this in a faster time, increasing my heart rate up to 75% of my maximum heart rate. If I have done this successfully I may want to increase the frequency (amount of lengths), time (speed) and intensity (heart rate level) of the exercise. I may want to increase all of these at the same time and keep trying to achieve a certain level each time I do a section of the training programme. I should make sure that I alternate my training programme because if I exert myself to strenuous exercise too soon I could damage my muscles and mentally and physically exhaust myself. Before I do any exercise I will have to warm up and when I have finished training I will have to cool down. When I am training to improve the muscles strength in my legs, using weights at the gym I will have to make sure I warm the muscles I am working up thoroughly so that I don't damage them and do something e.g tear a ligament. Also when I am using weights I have to start from a low weight so that I don't strain anything, this is why I will have to periodise and use progression rather than start on a high weight, it is better to start low and progress than start high and struggle. At the moment, I only use low weights, never high weights but hopefully I can get up to that. Fitness Program I should divide my training sessions into four phases: 1. Warm up 2. Fitness 3. Skill development 4. Warm down /Warm up The warm up should include: � A period of gentle exercise using the whole body, for example jogging. ...read more.

Conclusion

Hold the starting position for one second. Don't arch your back. Don't raise your hips off the bench. Don't be tempted to start with a very heavy weight: you risk hurting yourself - and it won't impress anyone in the gym if you can't lift it! Reversibility is when our bodies have adapted to more stress by becoming fitter and then lose gained aerobic fitness. My muscles could have quickly lost their ability to use oxygen, if mine or any one else's muscles weren't used. I did not let my work get reversed. The biggest deterioration occurs in aerobic efficiency, I won't lose aerobic fitness by decreasing training. Tedium: By my fitness activities I could have been getting quite bored and de-motivated with my circuit and tedium could have set in. However I changed my circuit slightly and set myself challenging targets, .e.g. improving on my bleep test score. I will try to keep a plan for what exercises to do in a training session and adapt to that. Weights should be put aside and no where else unless a person is using it. During seated pulley rowing, you should keep your back straight. For each exercise I have picked I have assessed it on how it can help on each body part. Improving fitness was one of my overall aims of my exercise programme. In order for anyone to improve general fitness we must raise our heart rate above 60% of our maximum for aerobic training and 85% of maximum for anaerobic training. Because of what I have previously said I had to change my programme in a few ways in order to improve general fitness and to prevent exercise being too easy. In the exercises I performed, my pulse rate did not rise significantly. I put this down to me not performing enough reps and therefore increased the amount next time. I came to the decision that it must be a lack of reps because my exercises were specific to my sport of Cricket. ?? ?? ?? ?? Idris Malik 10NS ...read more.

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