Personal Exercise Plan.

My profile

I am going to construct a personal profile to analyse my needs in the training program so that I can improve my squash technique, my cardiovascular fitness, agility, muscle strength/ endurance, speed and aerobic and anaerobic energy systems.

Name: Alexandra Beever

Age: 14

Sex: Female

Medical conditions: None.

What I enjoy doing: I enjoy swimming, playing squash, jogging, aerobics and

power walking.

What activities I already take part in: I play squash two or three times a week, and go to the gym, and in the spring I cycle with my friends. I also have bleep test/ fitness test once every two weeks.

By improving my muscle strength and endurance it will mean that I am able to train for longer. Cardiovascular fitness is the ability of your heart to deliver oxygen to your muscles over a long period of time. This will build up my heart muscle and allow me to train for longer and cope with the pace of a longer game. By improving my agility it will my ability to perform a series of explosive power; movements in a rapid succession in opposing directions. By improving my speed I will be able to get across the court in less time so my opponent has less time to react. Also I have incorporated a section in which I will be able to practise my squash shot techniques. By doing this I am aiming to improve my shot accuracy, technique and knowledge of game play.

Testing my Fitness Level

I am going to use specific tests, which are associated with my sport. I will test how fit I am at the beginning of the six week session. I will test my cardiovascular endurance and my muscular endurance. I will use my aerobic system, anaerobic system. All the tests I decide to do at the beginning of the six weeks, I will repeat again at the end of it so I can see how much my fitness level has improved by. I will also record my resting pulse rate.


* The Multistage fitness test/ Bleep test - this is when you have to run 20m in time to pre-recorded bleeps.

o This will measures my VO2 Max-the maximum volume of oxygen you are able to use when exercising.

Anaerobic system

* Circuit Training - This is when you set out 8-14 different stations so that you are working each muscle group. You must not put two activities that are working the same muscle group next to each other. You will then do these activities for a certain amount of time. The aim is to increase the amount of reps each time you do the circuit. This will improve my cardiovascular endurance.

Pulse rate

I will measure my resting pulse rate at the beginning of my 6 weeks training session and at the end to see if they have changed. This is how I can do it;

. I will place my index and middle finger over the underside of my opposite wrist, below the base of the thumb. If it is hard to feel the pulse in my wrist, I will place my index and middle finger just to the side of my Adam's apple, in the soft hollow area at the side of my neck.

2. With the flat part of my fingers rather than the tips, press firmly, but not so hard that i can't feel the pulse.

3. I will count the number of beats for 30 seconds, then multiply that number by 2 to get the beats per minute. Or count the number of beats for 15 seconds, then multiply by 4 to get the beats per minute.

Or I can use another way which is

220-14 = 206 (220 - Age= resting pulse rate)

My training programme

I will repeat these two week schedules for 3 weeks thus making up my 6 week plan.

Week 1.

This will be my schedule for the week.

Monday: Rest day.

Tuesday: Illinois Agility Test

Wednesday: Rest day.

Thursday: Circuit Training

Friday: Rest day.

Saturday: Fartlek Training

Sunday: Rest day.

Week 2.

This will be my schedule for the week.

Monday: Shot techniques (set 1)

Tuesday: Rest day
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Wednesday: Circuit training

Thursday: Rest day

Friday: Fartlek training

Saturday: Rest day

Sunday: Shot techniques (set 2)

MY age, sex, body composition, physique, diet and my knee condition will all affect my fitness level, as well as stress, illness, fatigue and the environment. I prepared a training program using the FITT principles.

F- Frequency: How often should each individual exercise be carried out?

I- Intensity: How hard should each individual exercise be carried out?

T- Time: How long should each session last?

T- Training Activity: What exercise will help ...

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