Personal exercise plan

 I will also conduct a 1-Rep Max limit test to record my current explosive strength limit and other component fitness tests (Vertical Jump power, 1-minute press-ups and sit-ups). Body weight will be my primary issue as carrying dead weight can effect the expedition so a weight lose programme will be conducted in my PEP to also aid my development.

The Warm-Up

The sport specific warm up is designed to prepare the body and mind optimally for sport. It is relatively short, focused and progressively dynamic. The warm up should be progressively dynamic, with exercises progressing to required speed level. The exercises should mimic the movements that are required in the sport using gross motor activity of large muscle groups. It will raise the body temperature that then will make joint movement more supple and free, release adrenaline and improve the sport-specific range of movement (SSROM) and also increase oxygen utilisation in muscles. The body temperature at a static level for everyday movement has a degree of 37 Celsius, as a warm-up is included for around 15minutes it will raise to 38 Celsius and finally the optimum level during intense physical exercise is 41 Celsius. (Galligan Et all 2000)

The Warm-up will also include stretching to increase the length of flexibility of the working muscles and tendons; this will prevent risk of injury to muscles, improve performance and aid circulation. There are different methods to stretching and applying the correct one is vital. Static stretching (Appendix 3) should hold an isolated muscle in a contracted state for 10 seconds, however this is not sport realistic so should only be included in a cool-down. Dynamic stretching will stretch a muscle beyond its normal rotation pattern to achieve better results for explosive competition but can be harmful and over stretching can lead to injury. Passive stretching is the final type of stretch that is most ideal as it involves an external partner to aid the stretch and keep in control of its limits. The joints and muscles must be warm during a stretch as it allows a more degree of movement at a joint. The stretches should aim to be sport realistic that requires a certain degree of movement that will compare to the range of movements within the upcoming activity.

The Warm-up is extremely important, as it will benefit many areas such as the increase of:

• Heart Rate
• Cardiac output
• Respiratory rate
• Blood supply
• Heat generation

(Galligan et al 2000)

The Cool Down

The Warm-up prepares the body for activity while the cool-down will have the adverse effect. By gradually reducing the intensity of the activity, the body is able to process recovery more quickly (Gavin Roberts 2005). A cool down will involve a light continuous activity that will keep the heart rate elevated. The aim is to keep the metabolic rate high and the blood vessels dilated so oxygen can be utilised to reduce levels of lactic acid and recover oxygen debt used up in the activity, which will also prevent blood pooling. The final part of the cool-down should include a form of stretching as it will improve future performance, prevent DOMS (delayed onset of muscle soreness) and aid recovery. The best form of stretching during a cool-down is the static stretch (appendix 3) as it allows the body to continue to decrease in temperature and heart rate while aiding joint elasticity, as the joints will still be at a high temperature.  

 Training Principles

‘With all training methods it is important to develop a skills related training programme reflecting the exact nature of the muscular contractions needed in terms of strength, co-ordination and range’.        Paul Beashal 1996

Vital importance is emphasised on training principles, as making a constructed programme by following a few key principles, it will allow the training to be more efficient, productive and rewarding. There are many different theories of what fundamental policies should be followed, however, all still hold the key requirements in different principles; therefore I will look at Adam Gledhill’s six main focus points to structure my Personal exercise plan while explaining the law’s of training principles.

Elite performers and even amateur level performers all require a basic physical fitness in order to participate in their sports, however, to become more specific in their sports they will require targeted components of fitness to be enhanced and subject to harsh training in order to perform at their best ability so training principles will aid the development of their muscles that are required in a sport and their energy system that will be most constantly used (as all sporting events require a continuum of energy systems). ‘The preparation and construction of an effective exercise or physical activity programme needs to be based on the manner in which the body adapts to different training regimes’.        Adam Gledhill 2007

Programmes will be constructed to focus on one or several different components of fitness as modern sports require a unique blend of multi-fitness components, such as, during Trekking, the body will require a well developed aerobic system as well as core strength and local muscular endurance to facilitate the required level of ability. The six key principles that should be taken into account all should hold a valid and reliable technique when used for training; these principles are:

• Overload
• Specificity
• Progression
• Individual differences
• Variation
• Reversibility

Overload

In order for the body to adapt and extend its abilities to further progress in physical fitness to a continuing height, the body must perform under stress to reach and exceed overload. If this state is not achieved then the body will no longer adapt and increase any fitness component; however, in order to avoid illness, injury and deteriation of motivation this overload should temper progressively so that physical and physiological attributes can be maintained at a constant rate; therefore, rest and recuperation is vitally critical when training. It will prove pointless if during my personal exercise programme that I perform a hard endurance run before I have gradually increased my work load over a set time so therefore, my exercise plan will gradually increase in workload while maintaining a state of physical fatigue after training sessions.

Specificity

Many different sports require a certain style of training that will primarily focus on fitness components of that sport. Adaptations during training will result in what is required for a final outcome of that sport so that both local muscle groups and energy systems that are required during an activity has been increased. During my Trekking exercise programme I will be focusing on increasing my aerobic energy system and core strength primarily as these components are the most vitally important areas that will undertake the largest test to Trekking, however other components will be involved, including a small portion of my alactic anaerobic system, as a energy system is a continuum.

Progression

When training is performed over a long period of a macro or mesocycle, the body will adapt to these physical challenges and will no longer increase the specific fitness component to a higher level becoming more efficient and able to cope with the strains, therefore progression is needed within the training exercise plan. Whilst during my Training my aerobic system will allow my heart and lungs to become more efficient and more accessible to cope with the demands whereas my muscles groups that are been trained may hypertrophy so are able to lift or under continuous strain would handle the pressures without fatigue.

Individual differences

Genetics and born ability is an important part within fitness at the same level as the training undergoing itself, as ability is innate and wont allow to adapt to a higher fitness level such as VO2 max, which plays the most important role during Trekking. Several people wont show the same level of hypertrophy or adaptation during a same training programme as different aspects will allow people to excel in different ways, therefore, a training programme should be specifically designed for an individual rather than groups unless variables such as age, gender and experience is limited.

Variation

Variation within a training programme is vital for its long-term success to help aid or avoid tedium, motivation and discipline. The components of fitness been trained must be tested and performed in various ways to allow the performer to stay motivated and want to continue their programme so by changing the variables of training it will be achieved. These variables are often known as:

• Frequency (the number of times the same schedule is performed)
• Intensity (The level the heart rate is working at or weight of equipment)
• Time (the time taken to perform the specific method)
• Type (The type of exercise performed)

Reversibility

All physiological adaptations that occur during training can be reversed or lost as a result of ending training or lacking in effort. The term ‘use it or lose it’ does occur with the benefits of training as the loss of muscle oxidative enzymes occurs faster than the decrease in muscle capillirisation. The higher level of fitness an individual has, the less effort is required to maintain a status quo on their current physiological adaptations.

The principles of training are key issues that any athlete must take into account when starting a training regime, however, this regime needs to be coordinated and structured accordingly in relation to prepare physiological changes so that it is used most efficiently at the right time, this is structured using periodisation.

Periodisation

The concept of periodisation is a method of dividing training in sections that have different aspects to give a more efficient competitive outcome. These different sections are designed to specifically enhance a particular range of movement required for that stage of competition or field of sport. Periodised training programmes will consist of blocks divided into microcycles, mesocycles, macrocycles and even megacycles.  

A microcycles is a short-term preparation block that generally lasts between 7-21 days that aim to prepare the performer for longer aims in a macrocycles or account for errors after a match or specifically focus on one component that will affect the outcome of a up incoming game/event, therefore there will be a consistency of type of training and specificity during a microcycle. A mesocycle could last for around one-four months depending on the sport, which consists of many microcycles, that aim to allow progress in a small variation in a small space of time so overload will have limited change, specificity would be the same throughout, progression will be consistent while also aiming to meet the fundamentals of the macrocycles long-term. The macrocycle is aiming to be long term, maybe over a year with the intent of final outcomes to goal setting and be assessed to meet the demands of a new macrocycle after completion. The macrocycle has long-term aims of developing overall fitness to a much higher degree than that of the earliest microcycles; this could be a team’s season plan. Also if the sport is set over a season, the season can be broken into sections so that different macrocycles can be arranged around this time so that maximum potential is exerted from an individual. These sections are pre-season, which takes place before and after competition has ended, the competitive stage which lasts throughout the league or tournament and the transition stage, which is the last part of the season end. The largest of these periods is known as the megacycle, these will be constructed for a more specific purpose of a major event such as the Olympics; so will last for 4 years.

During my Trekking Expedition I will be looking at using a variant role of periodisation, as my initial personal exercise plan will last for 10 weeks, which would be considered as a mesocycle, however my actual expedition will take place 3 months after the plan has finalised so I will be aiming to continue a specific training plan to maintain my fitness until the event so the overall training will last within a macrocycle. I will change my plans accordingly to take full advantage of the periods so I can gain maximum efficiency from my training. In my Appendix 4, I have given an example of a rugby periodisation of training.        

Types of Training

There can be numerous ways to perform training to improve cardiovascular fitness so that various methods can be tried and tested to find the most appropriate and effective. ‘In order to improve your aerobic capacity you need to take part in continuous, sub-maximum activity involving the whole body. You need to work for long enough to put the aerobic system under stress’. (HoneyBourne et al 2004).

‘Any form of training in which the individual exercises at a constant intensity without breaks and in excess of 15minutes can be described as continuous training’. The Trek will be a varied level of effort over a long period of physical fitness that could last hours or days so continuous training will need to be emphasised, more importantly, long slow distance (LSD) training that focuses on pace not speed. During continuous training, the aerobic energy system is been stressed, however, it lasts a longer period as heart rate is been exercised at 60-70% of maximum heart rate. This particular style of training is most commonly seen during what is known as the Pre-Season, which takes place (depending in sport) after the competitive games have ended, and or the beginning to prepare for the forthcoming season. The effects of cardiovascular training have several positives such as:

• Bradycardia (resting heart rate is less than 60 per minute)
• Reduce dead weight (Fat)
• Increase in heart wall thickness, size and efficiency
• Higher slow twitch fibre count
• Capillirisation
• Increase in Stroke volume and cardiac output

 

High altitude training is a preferred style of training by sportsman when in distance events and the opportunity allows them. ‘Exposure to high altitude could theoretically improve an athlete’s capacity to exercise. Exposing the body to high altitude causes it to acclimatise to the lower level of oxygen available in the atmosphere. Many of the changes that occur with acclimatisation improve the delivery of oxygen to the muscles -the theory being that more oxygen will lead to better performance’.          

http://www.altitudephysiology.org/altitude_training.htm

This exposure to high altitude will cause the body to go into a state of hypoxia, which is a lack oxygen circulating in the blood. This lack of oxygen will automatically cause the circulatory system to adapt to cope with the new demands by producing:

• Lower lactate production (because reduced glucose breakdown decreases the amount of lactate formed).
• Compensatory alkali loss in urine
• Decrease in plasma volume
• Increased Hematocrit (polycythemia)
• Increase in RBC mass
• Higher concentration of capillaries in skeletal muscle tissue
• Increase in myoglobin
• Increase in mitochondria
• Increase in aerobic enzyme concentration
• Increase in 2,3-BPG
• Hypoxic pulmonary vasoconstriction
• Right ventricular hypertrophy                 http://en.wikipedia.org/wiki/Effects_of_high_altitude_on_humans

Due to costs and praticality, altitude training wont be part of my training plan eventhough, new technologies have made it possible to use hypoxic tents that can simulate the effects of high altitude within sea-level conditions.

Fartlek (Swedish for speed-play) training uses variation of intensive, frequent and styled forms of exercise so that it can focus on several key components of fitness, therefore making the exercise more sport realistic. This style of training is very specific of making sure the right energy system is been worked, therefore, heart rate monitors will be needed and the performer will also need a lot of knowledge to maintain optimum training principles.

Interval training is a style of training that uses a ratio of rest and work; circuit training and stage circuits are the most common forms of interval training. This style of exercise uses a multi-fitness role, in that so several forms of fitness are been specifically trained to get a specific outcome, such as a whole stage circuit could include, weight lifting, running and stretching at different stages. To further progress and help maintain overload, variables will be manipulated to further increase, such variables as:

• Speed of the period
• Time taken on each exercise
• Duration of rest
• Number of repetitions
• Number of sets
• The type of exercise

‘In order to improve your aerobic capacity you need to take part in continuous, sub maximal activity involving the whole body. You need to work for long enough to put the aerobic system under stress. (HoneyBourne et al 2004)’

The final training type that could be used is Plyometric Training. ‘It produces the biggest overload possible in a muscle’ (Davies et al 1991). This training focuses on fitness component strength and speed combined. The muscle(s) that are been sustained to plyometrics will begin in an eccentric position, which will rapidly and continuously contract and then relax, there by undergoing fatigue and stress rapidly. Such methods can be throwing a medicine ball and catching it in a eccentric position of the arms, or by forcing the upper body and hands off the floor during press-ups. This style of training should be very specific to the sport and be avoided training regularly as joints and muscles can become damaged.

Evaluating my progress/effort

Borg’s RPE (Rating of Perceived Exertion)

To allow me to identify what progress I am making, I will use Borg’s RPE to determine myself what level of effort I have made during each training session. This will enable me to notice any drastic changes in my programme, keep check on progression and intensity and will also give cohesion to try harder during the next training session.

 

   

Sample week with Borg RPE

Karvonen Formula

‘The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts’.

http://exercise.about.com/cs/fitnesstools/g/karvonen.htm

The Formula:

(220 BPM – (age)) – Resting Heart rate = BPM

An example of this was taken on myself before I performed a gym session.

(220 bpm – 18) = 202

202 – 52 = 150

Then the participant will calculate their training zone specific to their sport, such as with Trekking I will focus around 60-70% of Max so will multiply my answer by 0.6-0.7

This will therefore allow me to focus my energy system so that is specific to my sport and allow greater progress, and by changing my training load, I will recalculate the formula using different percentages to allow overload.

Pre-Testing

To assess an individual’s capability and to plan an effective exercise plan, the performer will be measured and evaluated using fitness testing. ‘Fitness testing is therefore a way of gathering information or monitoring components of fitness’.

(Frank Galligan 2000)

There are several reasons for fitness testing that can be highlighted to enable a performer to structure their training such as:

• Highlight strengths and weaknesses
• Evaluate training
• Performance during injury or recovery
• Assist goal setting
• Determine health status
• Determine fitness standards of an activity
• Talent identification
• Provide feedback

Prior to any form of testing or exercise, a performer must undertake a health and safety assessment that is known as a Physical Activity Readiness Questionnaire (PARQ) (see Appendix 5). The tests itself should follow a set concept and structured assessment so that the tests are reliable, specific, valid and objective.

Test Specificity means that the test itself is designed specificity to assess a component of fitness related to the sport taken. Fitness testing can be affect by several factors and may test several components of fitness so that testing must follow a precise procedure or test protocols. An objective test must take in account influences and measures that could affect the test such as human error, opinion, equipment, correct motivation, warm-up, etc. Test reliability must limit variables during testing to a minimum and that all external/internal factors are avoided so that repeated testing should have no differences (unless in different times). This range of variants could include the environment, personal factors, test knowledge, conditions and diurnal factors.

My primary findings will consist of general testing, which will include height, weight, BMI, Skin folds, Body fat %, spirometry readings, strength, vertical jumps, broad jumps, sit and reach test and shoulder rotation (See Appendix 6).

The first stage of testing will be to test my strength using the 1 rep maximum test. The 1 rep maximum will allow me to test my individual muscle strength to point of unable to overcome resistance, so that I can calculate the correct percentage needed during my training. During the test I will use 1 machine at a time or contract a certain muscle by 1 repetition, then each time adding a set weight until unable to continue. This is a table of my results:

The next phase of testing would include testing of my VO2 max (‘The maximum amount of oxygen a person can use per minute of work, indicating cardiovascular efficiency’).

To test Vo2 max I will use the multi-stage fitness test, this test is very good for games players as it is specific to the nature of the sport but, due to the short turns, is perhaps not suitable for rowers, runners or cyclists.

The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows:

• Measure out a 20 metres section and mark each end with a marker cone
• The athlete carries out a warm up program of jogging and dynamic stretching exercises

The test is conducted

• The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
• If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
• The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape/CD at which point they should voluntarily withdraw
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
• Record the level and number of shuttles completed at that level by the athlete
• At the end of the test the athletes conduct a cool down program, including static stretching exercises  

http://www.brianmac.co.uk/beep.htm

The outcome of my multi stage fitness test was: level 9.0

SWOT (Strengths, Weaknesses, Opportunities and Threats) Analysis

During my personal development I will try to answer and follow questions that will allow me to focus on what I am initially developing this plan for, such as:

• Where am I starting?
• Where do I want to go?
• What resources will I need?
• What route will I take?
• What milestones will I pass?

Appendix 8

Health, Safety and Induction

Our sports teacher did the induction to the college gym; I was shown how to use all equipment correctly and safely. To maintain further safety, I will use a partner or spotter while using weight equipment and my coaches support all other forms of fitness safety. During all times, I will use appropriate clothing and footwear.

Nutrition 

‘Nutrition is often defined as the total of the processes of ingestion, indigestion, absorption and metabolism of food and the subsequent assimilation of nutrient materials into the tissues’. Food will provide basic nutrients that sustain performance during activity, both physiologically and physiologically. Nutrients are divided into six categories:

• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water

There should be a daily balance of all nutrients, however certain nutrients are taken in small amounts compared to others. Nutrients are only needed in small amounts are known as micronutrients, whereas nutrients that are needed in large amounts are known as macronutrients.

 

Carbohydrates

Carbohydrates are the primary source for energy in the body, which are in forms of glucose, fructose, sucrose, glucose polymers or starch. During exercise I will build up my carbohydrate levels to ensure full capacity for energy; 3 hours before with such foods as pasta, rice and potatoes.

Proteins

‘Proteins make up the major structural components of cells, anti-bodies, enzymes and hormones’.         Frank Galligan 2000

Proteins are necessary for the growth, repair and maintenance of body tissues and, in particular, the production of haemoglobin. I will include a sufficient balance of protein to help repair worn-out muscles and aid growth, such foods as white meats, fish and milk.

Fats

The recommended dietary intake should consist of 25% of the total amount intake. Fatty acids are needed in the body as an energy source, heat insulator and shock absorbers. Oily fish has a high rate of fatty acids.  

Water/hydration

The body mainly consists of water; around 70-75% in total. During exercise water maintains water balance and controls body temperature.

‘If you want to perform at a high level, you need to drink. Water, that is. For each per cent of body weight lost due to dehydration, your performance slips by about 2 per cent, and a meagre 2 per cent less in weight can force your heart rate and body temperature to spiral upward, making strenuous exercise almost impossible to carry out’.         

Although carbohydrates are essential for providing energy, your body also needs water to function optimally. I will be aiming to drink at least 2 litres of fluid a day to keep my body hydrated. I will ensure during my exercise programme to stay regularly hydrated so it won’t affect my training.

‘For regular sports participants, fluid intake becomes more important. During exercise, body temperature increases and we start to sweat. For this reason, water intake needs to be increased to replace the additional fluids lost as sweat’.                 

Post Testing

After my final week of training, I will be set-out to ensure that there has been initial improvement during my 10 week programme so that I am confident enough to be able to go-ahead with the trekking expedition and know my physical limit and hopefully be aware of how to pace myself along the entire expedition; therefore I will repeat all the pre-tests.

The multi-stage fitness test was my specific focus of targeting an improvement, as I assessed that this test will be the most similar to the fitness component most required while during my trekking expedition. I will be looking to increase my pre-test multi stage fitness test result by around 1 level, as a 10-week programme is not sufficient enough to allow a significant improvement. I achieved a level 9 during my pre-test and during the post test I managed to achieve 9.6, which at first was demotivating as I expected a full 1 level improvement, however, in a 10-week programme of enhancing several components of fitness, I see this as a excellent improvement for my VO2 max. The improvement I have made has boosted my confidence for when it comes to the actual event; however, I will be making several short expedition trips to allow experience to build for trekking. I will back these results up with further testing, which is similar to the pre-tests of spirometry readings and etc, which will be found in (Appendix 7).

Evaluation

The original idea of this personal exercise plan was to construct a reliable and valid programme that will enable me to achieve physical results that will aid me during a trekking expedition that will take place over 3 days in a rural landscape. I first assessed what components of fitness I required in order to complete my task as effortless as possible, so the pre-fitness testing was very important to highlight my strengths and weaknesses. The components in focus were mainly to reduce body fat and increase VO2 max (As shown in Appendix 8) so that my aerobic capacity would be more suited to a trekking sport.

My initial idea was to increase the level of continuous training evident in my overall fitness plan to help my goals and to lower the intake of carbohydrates my body accumulates. My weight (shown in appendix 6) shows that my weight was around 87kg, however, it only decreased by 1kg after the 10-weeks, which at first is a failure but I only set-out to lower my weight, not actually make a specific target, to lose so it is still regarded as a success, and also during my training I allowed a large degree of resistance training to take place so muscle mass or hypertrophy may have taking place in order to call my weight training a success; I would have had to gain some weight.

If hypertrophy has taken place then my skin-fold calliper readings (appendix 7) will have decreased. The readings for my pre-test callipers shows that my triceps were at 15, while during my post test readings it had dropped to 10, which definitely indicates an improvement or hypertrophy; also I believe the level of press-ups in my programme will be the direct impact of this improvement. The readings for my suprailac was also similar as it decreased from 26 to 24, as this area is regarded around the stomach area, this indicates some weight loss during my programme, which is to be a link between the cardiovascular training or continuous training I had performed. There appears to be an anomaly in these readings as my post-test shows 19 for my subscapular but it had increased to 29, there isn’t clear evidence that could suggest this cause but it could be a result of human error recording the readings or the use of different equipment that may effect the outcome.

It shows in Appendix 6 that my post-resting heart rate is higher than my pre-resting heart rate, it had rising by 4 beats, unfortunately, resting heart rate should decrease during a cardio-programme but it was not one of my specific goals and I still have achieved Bradycardia (resting heart rate is less than 60). My spirometry readings also show some improvement in areas (these readings are related to lung capacity and efficiency) and compared to a general rating list it shows progress. My FVC (forced vital capacity) during the pre-test was around 3.84 and it had rising to 4.57 after the post-test, however, the general average is still around 4.90; so further improvement is needed. My FEV1 (lung strength or forced expiratory volume in 1 second) is at 3.58 pre-test and 6.61 at the post-test, however, the general average is 4.28, which indicates my lung strength is well below par. My PEFR (peak expiratory flow rate maximum speed) were 448 at the pre-test and steadily rising to 456 during the post-test, which again shows improvement over the 10-week programme.

 

I tested my strength using a grip-dynameter, while this component is as necessary for my trekking expedition I would still hope to gain improvements to show overall success during my programme. My pre-test score is 54.7, which is rated as good or above average, however, my score had dropped to 53.2; this was not a large decrease so no overall evaluation is needed but I will look to improve it. I then tested my power using the vertical and broad jump, a predicted to have some improvement but not a large increase as power isn’t really that important to my programme, however in my pre-tests I achieved 41cm for the vertical jump and 169cm for the broad jump. The post-test did show improvement with 46cm (average) for the vertical jump and 188cm (below average) for the broad jump.  My final stage of testing would be my flexibility using the sit and reach test as well as the shoulder rotation test. My flexibility as a whole did not improve as that I hoped as my best score for sit and reach was 0 and that appeared in the pre-test as well as the best score for the shoulder rotation was 63; again in the pre-test.

I finally calculated my BMI (Body mass index), which should give a general scale of fitness of comparing the ideal weight according to height, however, this test is very unreliable is it does not take into account muscle mass as it ways much more than fat so I wont pay specific attention to this in my programme. Reflecting this I still made the relevant calculations and my pre-programme BMI is 26.2, which is regarded as slightly over weight and my post-programme reading stood at 26.1.

So to reflect my achievements and whether I have reached my aims, which were:

• Develop cardiorespiratory endurance or VO2 max
• Improve upper body and core strength
• Increase flexibility
• Adjust Body composition
• Develop motor skills

My most primary aim of improving my VO2 max, I believe to have been achieved, scoring 9.6 in my multi-stage fitness test and improving all aspects of my spirometry readings. A lot of my training consisted of sit-ups and press-ups so again progress has been made on my upper body and core strength. During my programme I withdrew from the idea of aiming to improve my flexibility as my ratings have shown, as I believed it not be necessary for the task ahead, however, I will look to improve it in the future. A large issue was my body composition, so I set out to improve my muscle mass ration to body fat, and did so. My skin-calibre shows some improvement over the 10-weeks with a reduction of fat in areas so success has been shown in the programme as regards to muscle adaptations. In order to develop my motor skills for trekking, I would need to gain the experience of the outdoors, which is due to take course in a practice trek immediately after my programme, however, I have adapted my treadmill work to focus in on the motor skills of the sport.

During my programme I did expect to come across some failures during my training as no training plan can be perfected to suit everybody. As my primary focus was on VO2 max, I did want to achieve higher results than was gained such as the 9.6 achieved in the multi-stage fitness test as I did want to gain a level 10 as a minimum, but further training may allow me to achieve even higher. Another major aim was to reduce my overall weight, during the programme I lost 1kg in weight, which isn’t as also expected, as a personal aim was to loose around ¾ kg of weight so a restructed diet and exercise will be used in further training. For further improvement I will look to change aspects of my goals (appendix 8) such as goal 1, the target date will be extended and different resources will be used such as outdoor training. Goal 2 was to reduce body fat, and again the date will be extended and changes in diet and more frequent training will be used. Changes wont be made to my own SWOT analysis as the same weaknesses are still apparent and need to be improved.

Throughout my training I always reinforced the training principles in my training so mistakes are small but still the training itself was not a large success so it appears some training aspects may have not been correctly used. My Borg ratings during my training were not always high so higher intensity could be implemented as long as the training still exists in the aerobic phase, so frequency could be increased for further improvement. Other changes to my personal exercise plan could the specificity as gym work is not totally related to trekking as primarily trekking is a outdoors exercise so changes to exercise could be the use of outdoors exercise such as Fartlek, which also will give me more experience; improving motor skills.

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