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Introduction

Personal Exercise Plan Personal Exercise Plan is when you are given your self a specific aspect of health to improve on, in a certain amount of weeks. You will gather results of each activity you do and at the end you will be able to see if you have improved the aspect that you have chosen. My Personal Exercise Plan will last for six weeks at the end of each week I will put in my results, then at the end of the six weeks I will be able to notice if my aspects of fitness have improved. Name : Adam Huxtable Age : 16 Date of Birth : 28/11/1987 Height : 5ft s6in Weight : 8 st 3 lb Preferred Sport : Football Position Played : Left Back Components of Fitness * Cardiovascular Endurance - is about keeping your muscles supplied with oxygen. If your heart and lings can provide a lot of oxygen, your cardiovascular system is good. * Muscular Endurance - is good if your muscles can apply a lot of force to something. This means you can push, pull, lift, throw etc. Very hard or very quickly. * Flexibility - is the ability to use muscles through their full range of movement to move joints with ease. If your flexible your less likely to injure yourself. * Reaction Time - is the time it takes you to respond to something. ...read more.

Middle

If you don't do this, you will probably get bored very quickly. Specificity A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are emphasised in your activity. If you aren't training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasise more cardiovascular activities with some moderate strength training. If you want to "pump up" your muscles, then you will probably spend most of your session lifting weights. All Personal Exercise Plan should include a mixture of cardiovascular and strength training, plus stretching for flexibility. Reversibility Any athlete training after time off caused by injury knows that (s)he cannot pick up exactly where (s)he left off. Unfortunately, the body seems to lose muscle much more quickly than it is gained. A general proportion is 3:1; missing one week's training requires three weeks to get back to the same level. If you are unable to train for a length of time, begin with regaining your cardiovascular level. This will help your body fuel the muscles where you need to rebuild strength. FITT Principle -Frequency How often you do the exercise (be it an individual set or the whole session) ...read more.

Conclusion

There were many good and bad points while doing my Personal Fitness Plan. My favourite bit was on the last week seeing that my Cardiovascular system has improved from the first week. The bad parts where during the exercises I had done, but all was worth it in the end. Whilst doing my Personal Exercise Plan I changed two of my station. I did this because I felt that Push Ups and Sit Ups were not improving my chosen aspect of fitness (stamina). So I change the Press Ups to Squats and Sit Ups to Leg Curls. There aren't many improvements I could make to my personal fitness plan, accept if I could do it again I would try and do more activities. Also I would like to have seen my results if I had a longer period of time to see if my improvements could get better and better. I have learnt many things throughout the six weeks of doing my exercise plan. I have learnt that the more effort you put into working out the better your results will improve, but if you are feeling ill or injured one week your results will not be has high has previous weeks. On the fourth week of doing my personal exercise plan my results were not as high as previous weeks, this is because I picked up an injury whilst playing which made my performance while not has good during my personal exercise plan. ?? ?? ?? ?? Adam Huxtable 11B Personal Exercise Plan 04/05/2007 Page 1 ...read more.

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