• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. 6
  7. 7
  8. 8
  9. 9
  10. 10
  11. 11
  12. 12
  13. 13
  14. 14
  15. 15
  16. 16
  17. 17
  18. 18
  19. 19
  20. 20
  21. 21
  22. 22
  23. 23
  24. 24

I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility).

Extracts from this document...


Personal Exercise Programme Introduction I have chosen badminton for my personal exercise programme. I will enhance my performance by improving power (both arms and legs) and speed (agility). Principle of Training Specificity - It refers the relevance of the choice of exercise to the activity to be improved. It does not govern just the muscles, fiber type and actions used, but also the energy systems which are predominantly stressed. The energy system used in training should replicate that predominantly used in event. Progressive overload - It considers the intensity of the training session. If the exercise takes place on a regular basis the body's system will adapt and start to cope with these stresses, the intensity of training will need to be gradually increased in order for further improvement to occur. Reversibility - Performance will deteriorate when training ceases or the intensity of training decreases for extended periods of time. Because you don't use it you will lose it. Variance - The idea of variance is that training loads and skill demands should be varied with time. There are 3 sets of reasons for this. 1. Physiological reasons - Fatigue, depletion of energy reserves, rising of response threshold to stimulus, muscles soreness and so on, they are the effects of the repeated and prolonged stress on biological systems. Therefore, it is necessary to vary loads so that none of these factors causes regression. 2. Psychological - It tends to remove the emotive stress of coping with large amounts of exhausting and painful work. It also enables learning and activity targets to be reassessed. Motivation will be improved as well 3. Periodisation - It is a concept which centered on a cycle load design principle and enables to vary intensity, duration and frequency of activity in a structured plan. Individual needs - The factors that need to taken into account when designing a training programme are described below. 1. Fitness needs - Programme are set to meet the needs and abilities of an individual. ...read more.


Protein and carbohydrate are supposed to take more since the former one repairs muscle tissues and the latter provides the main source of energy. Week 3 (26/9 - 30/9) After the 2 week training, I could cope with the training on this week. Especially the shuttle run, I did it much better in quality and quantity and my heart rate has risen to more than 180 which meant that the intensity of the exercise was high. The same problem last week found in incremental vertical hop and tuck jump again. My left knee felt a bit painful but I didn't stop this time since I don't want to find any excuses to stop training. Actually the different between left leg and right leg is not very obvious. So I will keep the same intensity of the exercise on both legs. I have started doing more by the left arm in the medicine ball throw exercise. It aims to reduce the different between left and right arm. Hopefully, left arm will progress rapidly which can balance the body. The problem of my left knee was going serious this time when I was doing the interval training. After I did half of the exercise, I couldn't sprint as my left knee was really hurt. Therefore, I ran 20 minutes with 50% - 60% effort instead since there is around 35% energy are provided by aerobic pathways. In conclusion, except the interval training, I could manage this level of the exercise. So I am ready to overload the exercise to improve myself. Week 4 (3/10 - 7/10) Before the day starting the week of training, I did a test to see whether I have improvement. As a result, all my tests have gone up, especially the leg power and agility, the progress were quite clear. It really motivated me even the exercise has been overloaded. I overload each exercise by adding one more set. ...read more.


So I performed as better as I can. There were only very few repetitions which not performed in good quality. I felt very tired after that since I haven't completed it so well and fully for a long time. In the same day I kept continuing to do my left arm weighting, I am afraid that the difference between both arms is too big. I don't think I cannot lessen the gap in the short period. But I could feel that my left arm has more power than before. Even the training will be ended after this week, but it has motivated me to keep training on my left arm Without doing any plyometric exercise, I did have a run for 30 minutes with 55% - 60% effort. I knew that it didn't help to improve my power very much, but at least it must improve my efficiency of the utilising different type of energy system. And I don't have time to design what exercise I should do for that day as I didn't know the sport hall have been close for preparing Christmas events until I arrived there. And this is not the excuse for me to stop training so I ran for 30 minutes. Test Results My tests results have also showed my improvement. Sometimes even I found that it was really hard to motivate myself, I could still achieve satisfactory performance partly because of the rugby training. Therefore I have done 4 exercises a week actually within these 12 weeks. And the results of those tests are showing below: Tests Before Start Week 3 Week 6 Week 9 Week 12 Medicine ball throw (m) 7.2 7.64 8.52 9.55 10.43 Illinois agility run test (s) 16.51 15.93 15.67 15.54 15.38 Sergeant Jump Test (cm) 56 61 65 68 71 Reference - Physical Education and the study of Sport by Bob Davis, Ros Bull, Jan Roscoe and Dennis Roscoe, fourth edition - Plyometrics Explosive Power Training by James C. Radcliffe and Robert C. Farentinos, second edition - Sport and PE - http://www.brianmac.demon.co.uk - http://www.fitnesscomplete.co.uk - http://www.formapt.com - http://www.netfit.co.uk ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. PE coursework Chosen Sport Rugby -working on my weaknesses as a fullback

    I do not keep my right hand far enough forward on the ball and often have it resting above or below the centre line of the ball instead of on the centre line of the ball which is where it should be.

  2. Self analysis of football performance - Comparison to elite model

    with first touch Part B B1: Correct technical model of elite performer B2: Self-analysis of technical/tactical weakness 1- creating space with first touch Steven Gerard Preparation: Gerard has an extremely good first touch which he uses to create space for himself.

  1. Describe and explain energy intake and expenditure in sports performance P3, M1

    Food can be measured in calories, joules, kilocalories and kilojoules. Calories measure energy, especially heat energy. One calorie is the energy required to raise the temperature of one gram of water by one degree Celsius and a kilocalorie is equal to 1,000 calories.

  2. This case study will closely examine and outline a sports person.

    Further notes: As Thomas and Nelson (2001) state, a case study is a 'form of descriptive research in which a single case is studied in depth to reach a greater understanding about other similar cases', producing qualitative data. But it has to be stated that the interpretation of the evidence

  1. Performance analysis of passing and tackling in rugby.

    From the hurdles he would move straight onto the bag exercise, where he would break through the tackle bags before offloading to an attacking player. Combing all the skills would help improve all aspects of his offloading game and repeating these drills at a high tempo and intensity would also improve his muscular endurance and cardio vascular fitness.

  2. Pe: Performance Profile Analysis

    We started to practice crossing, we were split into pairs and the player with the ball had to cross the ball too his partner head height. The process rotated and everyone had the chance to cross the ball. After the technical training was over we organised a game, this was

  1. action plan - endurance, strength, flexibility speed and agility.

    motivating instructors who receive on-going training to ensure every class is safe, effective RPM Set to the latest chart-topping tunes, RPM is a fun, athletic cardiovascular cycling workout that guarantees to leave you on a high and wanting more. A prolific calorie guzzler, RPM burns fat fast.

  2. Analysis of My performance In Rugby

    position, hit just below the hips with your shoulder first and let your arms follow and bring them to the ground. * The side tackle is usually takes place near a touch line when the winger is sprinting down the line and the same applies here; watch your target hit

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work