• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18

Personal Exercise Program

Extracts from this document...

Introduction

3/15/2010 Personal exercise programme The Lammas school and sports college Adnan karim Personal exercise programme The Lammas school and sports college Introduction Name: Adnan Karim Resting heart rate: 65 BMI: 21.3 Age: 15 Weight: 58Kg (9st 1.9lb) Chosen sport: Football Height: 5 ft 5" (165.10cm) Physical requirements for football: Skill related fitness required: Agility: The skill is the ability to change the body's position effectively; therefore it is needed in this particular sport to turn an opponent or for one to change direction without losing speed/maintaining speed. Speed: speed is defined as the rate of motion, in football it is needed under several conditions. Whilst passing the ball, if the receiver of the ball acquires a greater speed than his opponents he will be difficult to cover. Also the receivers speed can divert players and create opportunities. Speed is also needed for a player to generally reach the ball before their opponent and for one to outpace an opponent. Reaction Time : this is the time taken for a response to a stimulus. In football a good reaction time is vital; it is needed for a member of the team to respond to stimulus which is quick/successive. ...read more.

Middle

(Also muscular endurance to some extent) Procedure: I will perform as many kick ups as I can, the exercise will end when the ball touches/reaches the ground. Second method of training: Interval training Activity Time per interval Rest time repartitions Intensity % of max. heart rate (bpm) Dribble with the ball In any direction 30 seconds none X 10 40 % (80 bpm) Sprint (leaving the ball) 10 seconds 5 seconds X 20 80 % (160 bpm) Jog on the spot 10 seconds none X 12 70 % (140 bpm) Sprint 10 seconds 5 seconds X 20 85% (170 bpm) walk 60 seconds none X 3 40% (80 bpm) *this will be repeated until 20 minutes has elapsed. I have chosen interval training for several reasons. It will my aerobic system, as research shows that the most efficient way to increase my v02 max is to train at an intensity near or above v02 max. Interval training is the most efficient training method to meet this requirement, by keeping intensity high yet extend the volume. I must show that I can develop my cardio vascular endurance and that is the sole reason why I choose interval training. ...read more.

Conclusion

This is the general rating for Males. Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 My result before enforcing my personal exercise program, whilst performing the cooper's test: Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 I had just scraped the below average section of the ratings, by getting 2210m. After six weeks of training and exercise, through my personal exercise program, this is my result on the cooper's test. Cooper Test Rating Males (m) excellent > 2800 very good > 2600 above average > 2400 average > 2300 below average > 2200 poor > 2000 very poor > 2000 I had successfully achieved 2780m in the cooper's test. This test for cardiovascular endurance shows my progression. And I conclude that my personal exercise program has helped me in many ways, showing that I can develop my cardio vascular endurance by just doing a routine in a disciplined manner. ?? ?? ?? ?? Adnan karim Adnan karim 2 ( 1 ( Adnan Karim - My person exercise program ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal Exercise Programme

    2003 25cm Fair 29th march 2004 35cm Average Vertical power jump Leg power 5th December 2003 39 Good 29th march 2004 41 Good 30 metre sprint Speed 5th December 2003 4.62 Good 29th march 2004 4.57 Good Sit and reach Flexibility 5th December 2003 33 Very good 29th march 2004

  2. Outline of personal profile

    the level and number of shuttles completed at that level by the athlete � At the end of the test the athletes conduct a warm down programme, including stretching exercises My Results - The test My reading National average comments agility 16.25 seconds fair Improvement needed Bleep test Level 10 Average Improvement needed.

  1. Personal exercise plan

    not have time to get bored, as I will be working hard to complete the circuit as quickly as possible. The basic principles of fitness training are summed up in the acronym F.I.T.T F- Frequency, how often we train this is the amount of time I spend on each session.

  2. My six week personal training programme for football.

    Quadriceps 3. Gastrocnemiuis 4. Triceps 5. Deltoids 6. Trapezium In your stretching include all four types of stretching: - static, passive, active and PNF stretching. Practicing the various techniques and skills to be used in our training session. For example, a football player would perform some free kicks, throw-ins, etc.

  1. My aims for the Personal Exercise Program are that I intend to concentrate mainly ...

    For example, if every training session is the same, a performer can lose enthusiasm and motivation for training. Threshold... There are two types of threshold; * Anaerobic - Anaerobic is without oxygen * Aerobic - Aerobic is with oxygen Individual needs/differences involves...

  2. Analysis of tactics

    This only given if by the referee if someone has broken the rules e.g. made a dangerous foul. Free kicks can be provided tactically for e.g. giving a pass or through ball or shooting directly at goal. Also the player can give a cross or long ball to his team

  1. Physical Activity & Sailing in Australian Society

    The lack of knowledge of resources prevents the local community from being able to participate in a sport that can be done socially, competitively or even just as a family outing. It also prevents them from learning a new skill that wouldn't usually be learnt.

  2. P.E - analysis of preformance

    S To improve elly's leg action M Swim up and down the whole length of the pool only using her legs A I've agreed this drill with Eleanor R Yes, her leg action seems good T By the end of the week E Yes, I will time her so it

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work