personal exercis programme

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Introduction

Hello, my name is Faisal Iqbal I am 15 years old and 187 cm tall and 87 kg, I also have a build of a mesomorph and my fitness level in the multistage fitness test was 11.2

I will develop a personal exercise programme (PEP) that will last six weeks. This PEP will improve my cardiovascular fitness and muscular endurance. I want to develop this exercise programme to improve my general fitness. The particular aspects of general fitness which I want to improve, with this programme, are cardiovascular fitness and muscular endurance. An individual has good cardiovascular fitness when his or her cardiovascular system, made up of the heart and lungs, is efficient in transporting blood to the muscles which are being worked. Therefore, having a good cardiovascular system will allow you to meet the extra demands of exercise without fatiguing. Muscular endurance is the working muscles ability to work for a sustained period of time without tiring or loosing effectiveness. If an athlete is to have good muscular endurance and cardiovascular fitness then he or she would be able to compete with a better chance of winning the competition, because their body can work for a long period of time without tiring.

 I will begin by training three times a week and will gradually increase this using the FITT principles. These are the four different ways in which I can increase the training. FITT is an abbreviation for ‘Frequency’, ‘Intensity’, ‘Type’ and ‘Time’. ‘Frequency’ is how often you do the exercises in one week. The more frequently the exercise is done, the more the body is put under stress. It is recommended that extra exercise should only be repeated for a maximum of three times a week. This is for the safety of the individual as too much exercise can be harmful. The frequency of the exercise should be increased, at a time when the person’s body is ready, in order to progress.

‘Intensity’ is how hard the exercise is. When trying to improve you cardiovascular fitness, as I am, you should only be working at the sixty to eighty percent threshold of your maximum heart rate. As training progresses and the individual is meeting the sixty percent target without tiring, the target zone may be upped to sixty-five percent. This will ensure that the person is progressing rather than staying at a consistent level of fitness where they are not working to their maximum potential.

‘Time’ is the duration of the exercise. The recommended time, which an activity should last for, is a minimum of twenty minutes. The type of activity is also part of the FITT principles. ‘Type’ focuses on the kind of exercise which the person, or athlete, is using to meet their own needs. If the athlete is training for a competition then the type of exercise will be skill related, or specific, to the event. If the person is training for general fitness then the types of exercise may be a preference, as the individual may be working to enhance specific aspects of general fitness; such as cardiovascular fitness and muscular endurance. The FITT principles make sure that the person, who is training, is not over worked and progresses well. They are designed to help the person, who is training, meet their minimum level of fitness.

 A person needs good cardiovascular fitness so that when they are exercising they can do so without fatiguing, and having to pull out because they cannot carry on further. The cardiovascular systems job is to provide oxygen to the working muscles, so that the athlete does not get cramp. Therefore, by having good cardiovascular fitness the athlete or performer will be able to work for longer because the lungs and heart can consistently get oxygen to the muscles. The athlete will be able to compete for longer and to the best of their ability. This is an obvious advantage as a result of having good cardiovascular fitness.

I need to improve my muscular endurance because if I was to take part in a competition, or take part in a regular exercise session, then my muscles should be able to work for the longest time possible, without tiring. In sport, the longer an athlete’s muscles are working to their maximum potential, without tiring, the longer he or she will be able to compete effectively at the best level possible. Therefore, having good muscular endurance is just as important as having good cardiovascular fitness as it also allows the individual to carry out tasks, and compete, without tiring.

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There are different methods of training which are suitable for improving cardiovascular fitness and muscular endurance. Circuit training would be suitable for improving muscular endurance and cardiovascular fitness. This is because it uses lots of different muscles, forcing the cardiovascular to work harder to provide oxygen to them. The circuit could use a combination of aerobic and anaerobic respiration, which will strengthen the cardiovascular system and muscular endurance. By using different sets of muscles, such as the biceps, triceps, quadriceps and hamstrings, the training is testing their ability to work and when combined with the FITT principle, it should ...

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