My Pep (Personal exercise programme)
I have recently been assigned a PEP by my college lecturer, in this programme I shall be presented to improve a specific fitness level which is sit-ups. I shall construct a regime in which I will better myself by doing a specialised exercise plan. This plan shall help me gain a better technique and additionally improve my current standard. I believe that during every session I should take regular breaks to regenerate my stamina and strength.
The fitness requirements I will need to incorporate in my PEP are;
*Muscular Endurance, this is required due to sit-up being a muscular endured exercise. I will need to focus upon my abdominal region mainly due to it being the major key part in my PEP.
*Dynamic strength, this will be a major roll in my ab-bleep test. Basically due to the test being over a long period of time so I will need to apply an equal amount of force throughout a long period of time.
*Power is needed to help me speed up my sit-ups after reaching a specific stage in the bleep test. I will need to use the power efficiently.
Component Fitness
Test
Result
Compared with national results
Muscular Endurance
Ab-bleep test
level 7
good
Dynamic Strength
and 3/4 mile run
9:06 mins
good
Power
Vertical jump
46 cm
good/excellent
I have chosen to take the ab-bleep again to try and improve the overall level of the sit ups. My prediction is that if I do stick strictly to my exercise plan I will be able to move on to level 9 or 10. As I excel in the training my overall fitness will improve including my technique and skill.
I believe in my training I should take into consideration specific types of training course such as; circuit training, aerobic training, anaerobic training, muscular training, fartlek, interval training and so forth. At the moment I am an ectomorph/mesomorph so to reach the highest potential I should become a stronger mesomorph. Specificity, progression, overload, reversibility are the four principles of training. Specificity is a major key due to every one having different training programmes. I need to train the right part of my body (abdominal muscles, gluteus maximus and deltoid) I will need to start at the right level. Progression, I shall steadily increase the amount of training that's done - but only when my body has adapted to the previous training. Overload, I have to my body work harder than it normally would. I will have to push my body beyond its training threshold. Reversibility, the level of fitness changes all the time and if for any unfortunate reason I can not train it will take more time to reach that specific fitness. If I do miss a session I will have to increase the intensity, frequency and duration.
I have recently been assigned a PEP by my college lecturer, in this programme I shall be presented to improve a specific fitness level which is sit-ups. I shall construct a regime in which I will better myself by doing a specialised exercise plan. This plan shall help me gain a better technique and additionally improve my current standard. I believe that during every session I should take regular breaks to regenerate my stamina and strength.
The fitness requirements I will need to incorporate in my PEP are;
*Muscular Endurance, this is required due to sit-up being a muscular endured exercise. I will need to focus upon my abdominal region mainly due to it being the major key part in my PEP.
*Dynamic strength, this will be a major roll in my ab-bleep test. Basically due to the test being over a long period of time so I will need to apply an equal amount of force throughout a long period of time.
*Power is needed to help me speed up my sit-ups after reaching a specific stage in the bleep test. I will need to use the power efficiently.
Component Fitness
Test
Result
Compared with national results
Muscular Endurance
Ab-bleep test
level 7
good
Dynamic Strength
and 3/4 mile run
9:06 mins
good
Power
Vertical jump
46 cm
good/excellent
I have chosen to take the ab-bleep again to try and improve the overall level of the sit ups. My prediction is that if I do stick strictly to my exercise plan I will be able to move on to level 9 or 10. As I excel in the training my overall fitness will improve including my technique and skill.
I believe in my training I should take into consideration specific types of training course such as; circuit training, aerobic training, anaerobic training, muscular training, fartlek, interval training and so forth. At the moment I am an ectomorph/mesomorph so to reach the highest potential I should become a stronger mesomorph. Specificity, progression, overload, reversibility are the four principles of training. Specificity is a major key due to every one having different training programmes. I need to train the right part of my body (abdominal muscles, gluteus maximus and deltoid) I will need to start at the right level. Progression, I shall steadily increase the amount of training that's done - but only when my body has adapted to the previous training. Overload, I have to my body work harder than it normally would. I will have to push my body beyond its training threshold. Reversibility, the level of fitness changes all the time and if for any unfortunate reason I can not train it will take more time to reach that specific fitness. If I do miss a session I will have to increase the intensity, frequency and duration.