Personal Exercice Programme (P.E.P).
P.E.P
JAMES TARLETON
FORM 4
RENDCOMB COLLEGE
27/03/03
Contents page
Planning page 5
Training programme 13
Performing diary 15
Evaluation 26
DETAILS
NAME: JAMES TARLETON
AGE: 15
DATE OF BIRTH:19/09/1987
SCHOOL: RENDCOMB COLLEGE
PERSONAL DETAILS
NAME: JAMES TARLETON
AGE: 15
DATE OF BIRTH:19/09/1987
SCHOOL: RENDCOMB COLLEGE
CURRENT SPORTS ACTIVITIES:
U15 RUGBY, U15 HOCKEY, U15 BATH RUGBY ACADEMY, U15 BATH RUGBY, U15 GLOUCSTERSHIRE RUGBY, TENNIS, CRICKET.
PLANNING
Personal Exercice Programme (P.E.P)
Introduction
My personal exercise programme is designed to increase my fitness and my performance levels during my sport specific (rugby union)
My pep is also going to be used to make others aware of some safety aspects for training. I will also mention principles of training and how they are applied. My warm up will be a vital safety aspect of my pep and must be taken seriously. My pep consists of a warm up and has taken into account, principles of training and factors of fitness.
Principles of training (S.P.O.R.T)
Overload
To overload in my circuit design, I have used a system where you can increase your exercise intensity and also increase your amounts of exercise. This means that as your body starts to become more able and fit as a whole you can make it work harder, and at the correct level. This can involve increasing the time you spend at each station, lowering the time in between each station which provides a shorter rest period. You could also increase the times you go around the circuit.
Overload should only be increased related to the correct amount for my own personal body fitness, which can go up by doing the circuit. It means that if my body does become fitter it continues to work harder. If it works at a continuous level of exercise as it gets fitter, the exercise will not work. It may even start to reverse the process. This procedure is called overload, this will make the body work at a good rate by always making sure it is working at the correct level, with the level a bit harder so it can achieve an even better level.
Reversibility
If I do not exercise regularly enough on my circuit the process of my body becoming fitter will start to reverse. If I fail to exercise over a period of 3 days my body will start to lose the fitness gained from my circuit. It is important that I exercise around 3 times a week at least to stop this from happening. It is also important to keep my overload at a good level, if my body is finding the circuit easy it is doing no good. If this overload level falls too low for my fitness standard for a long period of time this can also bring about the effects of reversibility.
Tedium
In my circuit tedium is with held to prevent myself becoming bored and disinterested. Tedium is a principle of training when it is necessary to prevent boredom by using a range of different exercises and activities. In my circuit I have included exercises for many different areas of the body, using different equipment and activity ideas throughout the circuit. I will use ball specific during the warm up and during my circuit also I will focus on the key aspects of strength that come into rugby union. Hopefully this will provide a good, interesting circuit, and tedium will not develop causing loss of interest.
FACTORS OF FITNESS (F.I.T.T.)
Frequency
This is how often I do the training. This can also describe that the amount of one exercise that appears during the circuit, at different stations. This level of frequency can mean the difference between succeeding and improving my stamina and the process starting to reverse. I shall do the programme once a week, with weekly activities .
Intensity
This means how hard my body will have to work. This can be changed by doing simple things such as spending more time at each station. It could mean making the stations harder. E.g. by increasing the weight you have to lift. But you can also increase your intensity level in your head. Making you work harder psychologically. As you increase this intensity level you must not push to hard to overload, nor should the level of intensity be decreased other wise the training will become inefficient and will start to reverse all the results.
Time
Time in my circuit is merely in the title. I will set different time schedules and limits for my circuit. Furthermore as an overload procedure the time I spend at each station will increase as I get fitter and more skillfull. The time between each station will also increase. Time can be used to vary my circuit and this will change and variety will be used regularly.
Type
This can effect the type of exercise that I do and usually has to comply with some kind of specicifity. It can change if the exercise is anaerobic or aerobic, or even whever the station is based more around skill rather than fitness.
Types of Training
Continous training: involves exercise at a constant rate, doing activities like, running or cycling. It usually means that exercising at 60% or 90% of vo² max for an hour or more
Interval training: fixed patterns of slow and fast exercises are used during interval training; each repetition is called a rep you have to finish a set of reps before you are allowed a break.
Fartlek training: can be easy or hard to suit your fitness. it can be adapted to fit any continues exercise. It involves changes in intensity, when completing continuous exercise.
Circuit training: a series of circuits can contain stations with each station having different exercises. Circuit training uses a range of different muscles; it can be used for both sport and fitness. Circuit training can be changed according to what skills you need e.g. skills circuit, aerobic circuit, anaerobic circuit.
Weight training: also known as weight resistance. Weights such as dumbbells and barbells create a resistance of force against the force the muscles exert. Weight training must follow a programme. a programme will involve a series of sets and repetitions. A typical number of reps in a set would be twelve.
(1set=12 reps)
My Training
For my personal exercise programme I have chosen to use circuit training. Circuit training is the most efficient way of gaining fitness for my self in a four week period. In my training I am using a sport specific which can be used in circuit training. Circuit training is the only type of training that can work on a range of muscles using both anaerobic and aerobic respiration.
Diet and nutrition
A well balanced diet loaded with fresh nutritious foods, combined with a regular and balanced regime of vigorous exercise is by far the best prescription for healthy living and good body maintenance.
It is important that we balance the energy we take in with the energy we use. So the energy equation is: energy intake= energy used. For example if we take in 12000kj of energy we must use 13000kj through physical exercise. To increase fitness and to decrease weight.
If we take in 12000kj but only use up 10000kj we will gain weight, as the extra 2000kj will be stored as fat. But if we take in 12000kj and use 12000kj then we will lose weight. The best way to lose weight is to decrease your energy intake and increase your activity level. If you want to become fitter you must decrease a protein intake and increase your carbohydrate intake because carbohydrates are a resource of energy which is why it is vital to "carbo load"
A balanced, healthy diet should be high in fresh fruit ...
This is a preview of the whole essay
If we take in 12000kj but only use up 10000kj we will gain weight, as the extra 2000kj will be stored as fat. But if we take in 12000kj and use 12000kj then we will lose weight. The best way to lose weight is to decrease your energy intake and increase your activity level. If you want to become fitter you must decrease a protein intake and increase your carbohydrate intake because carbohydrates are a resource of energy which is why it is vital to "carbo load"
A balanced, healthy diet should be high in fresh fruit and vegetables, high in whole grains such as brown rice, bread and pasta, moderate in meat and fish, and limited in the fats and sugars. Meals should be planned with the guidelines of below.
Protein
Protein is normally used for rebuilding muscle and body tissue but can also be used for emergency supplies of energy when carbohydrate stores are depleted, for instance towards the end of a long duration, high intensity exercise period.
Many people assume that eating more protein will make them stronger bigger it wont. the body can only usefully use a certain amount and, although excess protein is excreted by the body, very high intakes can put undue strain on the liver and kidneys additionally, part of the excess protein may be stored as fat, an equally unwelcome prospect. Protein should comprise only 12-15 per cent of a total diet.
Fat
Fat is stored as fat tissue around the internal organs, within the muscles and under the skin and is used as a long term energy store. Fat consumption should be kept to a minimum, especially in the case of inactive people. Fat takes longer than carbohydrate to be transformed into energy, and excess fat soon builds up around the body and can lead to overweight and health problems such as heart disease and abdominal blood pressure. However, a certain amount of fat is important in the diet as it is a valuable source of essential fatty acids and the fat soluble vitamins A, D, E and K. More importantly, it is required for its protective and insulation factors and for the crucial role it plays in the proper functioning of the female hormones.
Carbohydrate
Carbohydrate is stored mainly as glycogen in the muscles and liver and used for short term energy supplies. It is a good food source for all of us, but especially for athletes and the physically active, as it is quickly transformed by the body into energy. If carbohydrate is excluded as part of a weight loss programme, as is often the case in low calorie or crash dieting, the result will be a loss of muscle for is emergency stores.
Carbohydrates split into two groups: simple carbohydrates and complex carbohydrates. In a healthy diet, it's the complex carbohydrates we need most, particularly the whole grain version, since these offer greater fiber content. During my pep I shall try to cut down on foods such as cakes, confectionary and biscuits since these contain both fat and sugar ad do not offer the same level of nutritional value.
How much should we eat?
A balanced, health diet for an active person should be made up of:
60-70 per cent carbohydrate
20-30 per cent fat
12-15 per cent protein
plus an adequate supply of vitamins and minerals from whole some diets.
My average diet
Breakfast: milk .800kj
cereal.740kj
butter.510kj
bread.260kj
lunch: Baked beans.500kj
Potatoes. 500kj
Cheese. 500kj
Drink. 150kj
Banana. 500kj
dinner: vegetable. 100kj
Soft drink. 150kj
red meat. 1330kj
Fruit. 350kj
Ice cream. 720kj
Total .7110kj
Safety
Appropriate clothing should be worn for the best results. This may include a pair of shorts, T-shirt, socks. But almost certainly you must select the appropriate foot ware. This can be a pair of trainers suited to running which give plenty of support to the ankles and a good bridge between sole and floor. It is important to keep your clothing in good condition. In cold conditions it is advisable to cover all muscle groups. This improves muscle efficiency.
Jewellery should not be worn during exercise because of the risks undertaken. This might involve catching a piece of Jewellery on the equipment further resulting in a serious injury.
Hair should also be in the appropriate tied position if long, to minimize the risk of it becoming a hazard to yourself and others.
You should follow a good warm up procedure to avoid injury during training and a detailed cool down, to return your heart rate to normal. This should include a variety of stretches for all muscle.
Current fitness
TEST
RESULT BEFORE
RESULT AFTER
ADVANTAGES/DISADVANTAGES
SIT UP
40
50
SIT AND REACH
30
32
HAND GRIP
27
35
STANDING BOAD JUMP
BLEEP TEST
0.4
5.2
STANDING VERTICAL
FLAMINGO BALANCE
2min
2min
RULER DROP
2inch
.8inch
ILLINOIS AGILITY
0M SHUTTLE
TRAINING PROGRAM
Circuit training
station1: Squats
Lower the body weight on to the two muscles.
station2: Side steps
side step around cones with out crossing legs.
station3: Crunchies
Lie on your back with your knees bent, lifting your upper body up and down to work on the abdominals.
station4: Dorsal raises
Lie on your front with both hands on your forehead lifting the upper body up and down.
station5: Jogg around all the stations
station6: Bicep curls
Standing up straight using a weight suited to your size, lift weight in an upwards direction starting from your waist to your bicep by curling the arms.
station7: Press ups
Lifting body weight up and down using your deltoids, biceps and triceps.
Aerobic Exercise
'Aerobic' is a word coined from a scientific term that means 'with oxygen' and is used to describe exercise using major muscle groups.
In my circuit training I shall use aerobic exercise as it shall form stamina which is needed for my training programme. Aerobic exercise improves cardiovascular fitness, which helps prevent coronary heart disease, circulatory and respiratory problems, and is a useful tool to keep my weight down. The best way to find out if you are working hard enough aerobically is to note how long you are out of breath for if I am slightly out of breath for up to 15 seconds my aerobic exercise is working.
Anaerobic Exercise
Anaerobic means 'without oxygen', this usually happens when you run as fast as you can until you are gasping for breath. this type of exercise is therefore short and sharp. It contributes to cardio vascular fitness and is frequently used by athletes to increase their capacity for speed and power and to enhance their performance.
Evaluation
In my training program I am going to use both aerobic and anaerobic exercise. The stations will be set out so that a different area of the body will be used each time. This will also include a cycle of anaerobic and aerobic exercise being used one after another.
PERFORMING DIARY
EVALUATION FOR CIRCUIT TRAINNING WEEK 1
This week my circuit was changed because it was not possible to use the equipment required, I changed from hamstring curls to running around the whole circuit as many times as possible in 1 minute, I also took dorsal raises and peck press out of the circuit as it was agreed that only 6 stations would be required.
The circuit was set, we were told to work our way around it three times in a total period of approximately ... I believe that progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained steady.
Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at.
On each station I gave myself an aim. The aim I went for was, a score that was better then the lap I had done before. This did not succeed, in most of the third lap I was tired.
The station I think am going to change is dorsal raisers. I am going to add an aerobic exercise as four from the six stations are anaerobic. The station I'm going to add will be sports specific to rugby.
JAMES TARLETON
EVALUATION FOR CIRCUIT TRAINNING WEEK 2
This week my circuit was changed, two stations that were originally for stamina are now sport specific activities. The first station I changed was a simple side step routine around cones, instead of running around the stations. The second station I changed was from squats to passing a rugby ball off both hands.
The circuit was set, we were told to work our way around it three times in a total period of approximately 8mins I believe that progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady.
Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at.
on each station I gave myself an aim. The aim I went for was a score that was better then the lap I had done before. This did not succeed, in most of the third lap I was tired.
The station I think am going to change is squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic. The station I'm going to add will be sports specific.
JAMES TARLETON
EVALUATION FOR CIRCUIT TRAINNING WEEK 3
This week my circuit stayed the same. The circuit was set, progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady.
Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at.
On each station I gave myself an aim. The aim I went for was, a score that was better then the lap I had done before. This did succeed unlike last week; in most of the third lap I kept my strength and stamina.
I am going to change squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic.
JAMES TARLETON
EVALUATION FOR CIRCUIT TRAINNING WEEK 4
This week my circuit changed as I added a sports specific of side steps around as many cones as possible. The circuit was set, progression started to take place during the third circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady. I feel I was much fitter this circuit then in early circuits.
Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at.
On each station I gave myself an aim. The aim I went for was, a score that was better then the lap I had done before. This did succeed unlike last week; in most of the third lap I kept my strength and stamina.
I am not going to change a station for next week.
JAMES TARLETON
EVALUATION FOR CIRCUIT TRAINNING WEEK 5
This week my circuit stayed the same. Progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained steady.
Overload took place during the third circuit. When my muscles became more elastic and used to the exercise. I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at. Although I had already achieved what I wanted in my aim for this week.
On each station I gave myself an aim. The aim I went for was a score that was better then the lap I had done before. This did succeed. in most of the third lap I kept my strength and stamina. I believe I am much fitter then last week.
The station I think am going to change is squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic.
JAMES TARLETON
EVALUATION FOR CIRCUIT TRAINNING WEEK 6
This week my circuit stayed the same. The circuit was set, progression started to take place during the second circuit as the first circuit was more of a warm up for my muscles so that by the time of the third circuit my muscles started to tighten and my body started to tire, although my breathing and cardio vascular system remained quite steady.
Overload took place during the second circuit. As my muscles became more elastic and used to the exercise I started to push myself more. Extra effort during this circuit increased the intensity of the level I was working at.
On each station I gave myself an aim. The aim I went for was, a score that was better then the lap I had done before. This did succeed unlike last week; in most of the third lap I kept my strength and stamina.
The station I think am going to change is squats. I am going to add an aerobic exercise, as four from the six stations are anaerobic.
James Tarleton
Warm up background
) Warm up for 10-15 minutes prior to the actual exercise session. Increase duration of warm-up when temperature is cold or when you are sore.
2) I shall warm up until I begin to sweat. The whole purpose of my warm up is to increase my body temperature by 1 or 2 degrees.
3) I shall let only a few minutes elapse from the completion of the warm up until the start of the activity.
(Gentle pulse raiser)
Jogging, sides steps one way and the other, grape veins.
Static mobilisation, twist ankles in a clockwise direction, knee lifts, hip rocks (in circles), spinal twists, shoulder roles, elbow twists, wrists ,neck.
Stretching specific*Static: Hamstrings, calf, quads, abdominals stretch, bicep and triceps, bicep and triceps stretches.
Dynamic stretching
The cones are used to represent speed of stretch.1s,t cones equals walk 2nd, cone equals jogging speed, 3rd is to run.
st stretch using: front leg plunges, knee lifts, bottom kicks, lunges, grape veins, again opposite legs, sideward run on both legs.
Proprioceptive Neuromuscular Facilitation
Use the cones as before but run around the cone from side to side using, side steps around the cones with out crossing legs. After 2 runs, put a ladder at the top of the course and run through it again. If it is a sport specific I will bring a ball in to the course by simply passing the ball around the course at the same time.
Warm up
Mobilize your ankles by lifting the right leg and rotating your foot clockwise and then anticlockwise for several seconds. Repeat with the left leg.
Stretching your calves, Keeping your right foot firmly on the ground, and keeping your right leg straight, take a stride forward with your left leg and bend your left knee. You should feel your right calf stretch. Repeat for the left calf. Alternatively, cross your legs, and keeping your legs together, bend over at the hips, and put your arms behind your back calf. Try to touch the ground. Repeat for the other calf.
Now stretch the hamstrings. Sit down on the ground with both legs stretched out together in front of you. Bend over and try to touch your toes. Then with your legs apart, touch the toes of each leg in turn. Alternatively, you can try this exercise standing up.
The groin stretch is to stand with your feet apart, and bend one knee whilst facing forwards to stretch the opposite groin. Keep your back straight, and adjust your weight until you feel your groin stretch.
A simple quadriceps stretch is to stand on one foot, grab the other foot with your hand, and bend your leg back until your foot touches your bottom. It's important with this exercise to keep your back straight as you stretch. This completes the lower body warm up.
The upper body
The stomach can be stretched as follows. Lie down with your hands by your shoulders in the press-up position. Instead of doing a press-up, lift your waist off the ground using your stomach muscles, and repeat several times. Note that this is just a warm-up for the stomach. Use sit-ups or weights to develop the stomach muscles
Clasp your hands behind your back and extend your arms back and upward to stretch both your chest and back. The duration of the stretch should be between 10 and 30 seconds, and you may want to repeat the stretch two or three times. Extend until you feel definite stretching, but not so far that it's painful.
Then clasp your hands in front and stretch forward keeping your stomach muscles tight.
To stretch the neck simply hold the head to one side for 7 seconds then to the other and the front for a further 7 seconds each
Finally, cross one arm across the front of your body, using the other arm to extend it further. This will stretch your deltoids and triceps. Repeat for both arms. Following these stretches, your upper body should feel noticeably looser and more relaxed.
Cool down
5 to 10 minutes jogging/walking - keep moving to decrease body temperature and remove waste products from the working muscles.
5 to 10 minutes of simple static stretching exercises as above.
5 to 10 minuets of the following simple mobilization of joints.
Circle the Waist
. Stand with your feet together and your hands on the lower back. Imagine the tailbone dropping down to the ground and the crown of your head extending to the sky. Circle your tailbone clockwise for 3 rotations and then reverse, counterclockwise, for 3 rotations. This will warm up the lower back.
Circle the Hips
2. Stand with your legs apart the width of the hips, feet parallel and toes pointing forward. Place your hands on the outside of the hip socket with your fingers pointing down. Rotate in an oval 3 times clockwise and 3 times counterclockwise. This will warm up the hips.
Circle the Knees
3. Stand with your feet together, then bend the knees. Place your hands on the knee caps with your fingers pointing down. Keep the back extended and the arms straight. Circle the knees clockwise and counterclockwise, beginning with 6 rotations each direction. This warm-up is for the knees and ankles.
Side Stretch
4. Stand with your feet together and stretch your arms overhead. Interlock your fingers and turn the palms to the sky. Press your palms upward and plant the feet firmly downward. As you exhale, stretch to the right, hold the stretch for a few moments. Inhaling, coming back to the center and repeat to the left.
STANDING FORWARD BEND
5. Stand with your feet together parallel and your arms at your sides. Inhale and on the exhale fold forward from the crease of the hips with your hands on the legs above the knee. Lengthen the back. Extend the sides of the torso. Do not push back into your knees, but keep the legs straight. Gradually lower the torso down, from the hips, the arms reaching toward the ground. Interlock your fingers and turn the hands over, the palms reaching towards the ground. Do not force this stretch. This warm-up stretches the muscles of the legs and back.
Forward Leg Stretch
6. Separate your feet a wide distance, 4 feet or more depending on the length your legs. Point the toes forward. Place your hands above the knees. While exhaling, bend your right knee, keeping the left leg straight. The torso should be in as upright a position as possible. Try not to lean forward. One method of practice is to hold on to a support as you go down and up to help keep the torso upright. Go down as low as you can without strain. Inhale while coming up and repeat on the other side. Repeat 3 times. The stretch is for the inner thigh (abductors) and the hips.
Forward Leg Stretch
7. Stand facing a support such as a rail. Place your right foot up on the support with the toes pointed up into the air. Stabilize your standing leg, pressing the foot down into the ground and lifting the front thigh muscles up into the hip. Stretch both arms overhead, interlock the fingers and turn the palms to the sky.
As your standing foot presses down into the ground, press your hands up. Relax your shoulders down towards your waist and lengthen the sides of your torso. Exhale and fold your torso forward, from the crease of the hip. Lengthen your spine.
Extend your arms toward your foot, place them on your leg or, if you can reach your foot, take hold of the toes and gently pull them back. Again, relax the shoulders down towards the waist and lengthen the torso.
Twist with Leg Stretch
8. Keep your right foot up on the support. Your left leg is firm and straight with your foot pressing down into the ground. Place your right hand on the right side of the waist and the left hand on the right leg. On an exhale, lift the belly and turn the waist to the right. Lengthen the sides of the torso and let the shoulders drop down. Your eye gaze may follow the direction of the turn, but do not twist the neck forcibly. After you feel the muscles of the side torso begin to release, come slowly back to the forward-facing position. This exercise stretches the sides of the torso and releases in the hip.
Chin to Toe
9. Stand with your feet together and then turn the left foot outward 45 degrees. Bend your left leg and step your right leg forward, placing the heel on the ground and the toes up. All the weight should be on the left leg. Note that the bent left knee is over the left foot, not veering in or out of that alignment. Stretch forward from the crease of the right hip and stretch your hands towards the right foot. You may place your hands on the leg or, if possible, place your hands on the foot, pulling back on the toes and ball of the foot, stretching the spine and torso as well as the legs. Remember not to push in your knee. Do not force this stretch. Breathe easily and let the stretch take place gradually, increasing each day. Inhale as you come up.
Arm Swing
0. Place your right hand into the lower back on the right side with the fingers pointing downward. Circle your left arm in, brushing the inside of the right knee and continuing up and over the head and around again. Begin by doing eight repetitions. Repeat on the left side. This exercise warms up the shoulder and upper back.
Upper Back Twist
1. Stand with your feet shoulder-width apart, toes pointed forward and the knees slightly bent. Let your arms dangle from the shoulders and relax. Swing to the right and then the left, your eyes looking around in the direction of the arm swing. When you turn to the right, let your left hand swing across the chest and reach towards the spine at the base of the neck. Your right arm swings back, the hand reaching up to the left shoulder blade. This is reversed when you swing to the left. Let the twist have momentum and ease. Swing side to side, begin with 8 repetitions. This movement helps to relieve stiffness in the upper back and neck.
Waist Twist
2. Stand with your feet the width of the shoulders, toes pointed forward and the knees slightly bent. Let your arms dangle relaxed from the shoulders. Twist from the waist, swinging from the right and then left, your hands hitting the outside edge of the hips as you swing. When you are turned to the right your left hand is in front of the torso, the palm slapping the outside of the right hip and your right hand is behind the buttocks slapping the back of the hand to the outside of the left hip. This is reversed as you turn to the left. When you are twisting right your eyes look back to the left inside ankle, and when you twist left they look back towards the right inside ankle. This movement helps to loosen the middle and lower back.
Kidney Twist
3. Stand with your feet the width of the shoulders, toes pointed forward and knees slightly bent. Let your arms dangle from the shoulders in a relaxed manner. Swing to the right and left side, letting your elbows bend so that the back of the left hand hits the right side of your back below your rib cage as you swing to the left and the right palm hits the torso on the left side, and reverse to the right side. Keep your eyes looking forward. Twist from the waist, staying steady with your legs. This swing is good for the neck and upper back.
Next steps
After this warm up it will be possible for the full personal exercise programme to start.
A cool down will aid in the dissipation of waste products - including lactic acid and will reduce the potential for DOMS, and the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. will also reduce the level of adrenaline in the blood.
EVALUATION
Jay, this is really good. Well presented & easy to follow. You need to start to think about your evaluation, consider the following:
. how did you apply the principles of training?
2. the factors of fitness?
3. did it work? .....how did you PROGRESS / OVERLOAD / did reversibility occur? / was it specific? / did you get bored / was the frequency OK - bearing in mind the other training u were doing. / method of training OK / intensity OK?
4. mention any physiological CHANGES THAT HAVE HAPPENED TO YOUR BODY - ie lower resting heart rate / increased cardiac output / increased blood flow to the muscles / increased number of muscle fibres etc etc
5. AND what would you change if you did it again - type of training? / time of training - eg morning not good! Etc ...........
Well done so far just finish it off...
BS
Conclusion
In my circuit training I kept to what I said and I did all factors of fitness and principles of training. This can be shown in my results table by the increase in better results. I thought my diet my have gone slightly wrong as I did not carbo load, this may have decreased the level of fitness I could have achieved. I am pleased with my progress as I think my fitness gradually has increased since my last circuit training session.
BIBLIOGRAPHY
The ultimate guide to fitness
Pictures from google .com
James Tarleton page
