My Pep (Personal exercise programme).

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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.
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Safety is the foremost imperative aspect to think of, each time I use a specialised sort of machine e.g. tred mill I need to make sure that it is safe to use. Additionally it is important that I do not over do it. Talking about safety the warm up is generally important to think about. The reason why warm ups are so important are for the reason that it gets body gradually ready for training, it increases the temperature of the body, increases blood flow to the muscles so they can do work later on in the training, ...

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