PERSONAL EXERCISE PROGRAM
PERSONAL EXERCISE PROGRAM My chosen sport for this exercise program is football. My aims for this training program are to improve my fitness and football skills. My objective is after 6 weeks is to be able to play in a football match using the appropriate skills for a centre midfielder. For this position you need to require good flexibility and this is important in football for any position, because having good flexibility avoids injuries and muscle cramp after intensive exercise and it allows you to have a good range of movement in our joints. For a footballer you need to stretch your legs as you are going to use them it for long periods. Muscular endurance is very important for footballers as they use their leg muscles for long periods of time, as this improves your energy return. Muscular power is not vital for a footballer in this position but you need some upper body strength to keep defenders or other opposing players off the ball. The most important health related fitness is cardiovascular fitness for any football player, as this decreases the resting heart rate and this also ensures a decrease in recovery time after playing a game. It also provides enough oxygen to be pumped around to the muscles, and this is essential in football for the leg muscles. This improves stamina and a midfielder will need good enough stamina to last at least 90 minutes on a football pitch.
Personal exercise program
Personal exercise program Mr Bates Name: Aaron Chester Age: 17 Gender: Male Weight: 62 kg Height: 181 cm Health problems/injuries: None Activities undertaken: Sunday league football Exercise Activity tested Result Group/ national rating To improve/maintain Weight 61kg Height 81cm Jump Spring 37cm Fair Improve Chin ups Biceps 2 Poor Improve Sit and reach Flexibility 9cm Average Maintain Bleep test Vo2 max 0.4 - 48 Average Improve Agility Agility 8.58 sec Average Maintain Balance (static) Balance 9sec Average Ignore Sit ups Abdominal 29 Good Maintain Press ups Triceps 4 Fair Improve Dynamic hand grip strength Left Hand strength 50 Average Ignore Right Hand strength 55 Average Ignore Dynamic leg strength Quads 09 Good Maintain Dynamic back strength Gluteus 89 Good Maintain Hand and eye co-ordination Co-ordination 29 Good Maintain Foot and eye co-ordination Co-ordination 62 Excellent Maintain 30 meter sprint Speed 3.8 Excellent Maintain Fat test Body fat 9% Good Maintain Reaction time Reaction 30cm Average Maintain Queens collage step test Vo2 max 24 Good Improve From the above 18 tests I carried out, I gained the following sets of ratings: * 2 excellent * 6 good * 7 average * 2 fair * 1 poor The
Personal Exercise program
Personal Exercise Program: Weekly Schedule: Exercise Name: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Sundays: Sit ups 4x20 4x20 5x30 5x30 5x30 5x35 Mondays: Push ups 3x10 3x10 3x10 3x10 3x15 3x15 Tuesdays: Bicep curls (3kg) 5x20 6x20 5x30 5x40 5x50 6x50 Wednesdays: Pull ups 4x5 4x5 4x5 5x5 5x10 4x10 Thursdays: Skipping Nonstop 5 mins Nonstop 5 mins Nonstop 5 mins Nonstop 5 mins Nonstop 10 mins Nonstop 10 mins Fridays 3km jog Friday Friday Friday Friday Friday Friday My Jogging route Week 1 Sunday 1st Feb At six o'clock this evening I started my first day of week 1 of my P.E.P with four sets of 20 sit ups. I took 3 minute intervals in between each set. Monday At six o'clock today I did three sets of 10 push ups taking 2 minute intervals in between each set. I did this to improve my overall shoulder and arm strength so that when I'm swimming, my strokes will be much stronger and I will take less strokes per length of the pool. Tuesday Today I did 5 sets of 20 bicep curls using three kilogram weights in each hand. However I don't think I managed to reach the overload. I also had a Rugby training session today at the Bahrain Rugby Football Club. We did a lot of fitness training in today's session e.g. We had a partner relatively the same size as us and we had to carry them on our backs across the field then back
Personal Exercise Program (PEP).
Personal Exercise Program (PEP) It's a new football season and the first few games have indicated that a long summer of eating and drinking, and a general lack of exercise due to the heat have taken there toll. This has become quite evident, as it no longer possible to run around a football pitch for 90 minutes without feeling fatigued. However, by constructing a personal exercise program, with a bit of work I should be able to return to my previous fitness levels and much higher. Why use a training program? People undertake training programs to prepare their bodies, so they are able to tolerate the changes that occur in the stress of exercise. They are used as a way of targeting specific sporting principles, and improving on them in order to improve an individuals overall performance. In order for a training program to be a success, certain guidelines and principles have to be followed; * Decide on fitness components to be improved, from weaknesses shown in your sport. * Find out your current levels of fitness using recognized tests. * Select appropriate and specific training methods and principles in order to effectively improve current levels of fitness. * Carry out training program, changing to accommodate increasing levels of fitness. * Retest regularly to ensure fitness is improving. Components Of Fitness As you may have gathered, I am a footballer. Football is
Personal exercise programme
By Page 1 ..................... Title Page 2 ..................... Contents Page 3 ..................... Personal Details Page 4 ..................... AIM of the PEP Page 5 ..................... Stretches Page 6 ..................... Activities in week 1 Page 7 ..................... Activities in week 2 Page 8 ..................... Activities in week 3 Page 9 ..................... Activities in week 4 Page 10 ................... Activities in week 5 Page 11 ................... Activities in week 6 Page 12 ................... Circuit Training Page 13 ................... Circuit Training Page 14 ................... Overall Evaluation Personal Details Name - Age - 15 Gender - male Height - 1.77 m Weight - 70 kg Any injuries or problems - None Activity undertaken - Basketball Maximum heart rate: 205 beats per min. Medical status: Good AIM of this personal exercise programme (PEP) My AIM in this personal exercise programme is to improve my speed, strength, flexibility and aerobic endurance. Speed, to move quickly into position, to attack and defence. Strength, to get a good leg power because it's needed for jump shots, rebounding and jump-ball situations. Flexibility, to reduce the risk of injury and to allow movement to the ball on many situations. Aerobic Endurance, to have a good level of cardio-vascular fitness because it's needed for the continuous
Personal Exercise Programme
Personal Exercise Programme This exercise programme is designed specifically for me as an individual. It is designed to improve my health and fitness and specific fitness levels for my sporting activity, which is Hockey. I currently play at District level for my local town. My main position is GoalKeeper but I also play in defence. The specific fitness levels that I would like to improve and concentrate on are muscular endurance, aerobic capacity, power and flexibility. Fitness requirements Muscular endurance is required for Hockey. Due to playing in defence and having to do alot of sprinting I often find that my muscles in my upper legs become fatigue towards the end of the match. This needs to be worked on and I will do this by carrying out weight training sessions as well as including specific stations in my circuit training. Aerobic capacity also links in with playing in defence. A lot of sprinting is involved including long distance and short distance. I seem to struggle more on my long distance sprinting; therefore I need to adapt my circuit to concentrate on this. I will also concentrate on my aerobic capacity during my training session with my Hockey team. Flexibility is required with playing Goalkeeper and in defence. When playing in goal, being able to stretch for the ball with the legs and to reach high with the arms for the ball when flicked up is a
Personal exercise programme.
Harriet French 19th May 2003 Year 10 GCSE Coursework Task ) Purpose/aim of the programme in relation to prior fitness, performance levels and any injuries/ health problems. I think I have a good fitness level and do several activities to maintain my level of fitness. I play two hours of sport a week at school. And this sport varies depending on the type of activity we are doing at school. Lately we have been going hockey and rounders. I play sports because they keep my heart and lungs fit and active and the continual playing of sports increases my endurance. I also play squash once a week with my Dad at the local sports centre which increases my flexibility, reactions and aerobic fitness, Health is also about social well-being and I feel happy with the social circle I am within, and also have a close group of friends and I am always included. I feel happy and content most of the time and have a happy and enjoyable time at school. I attend school all the time and rarely have a day off. I have had no major illnesses or injuries. As extra activities to keep healthy I walk my dogs around the local park for about 30-45 minutes, I walk to and from school with my friends each day and I work from 12:00-5:00 on Saturdays and some nights in the week after school until 5:00. These activities are not exceedingly challenging but help to keep my general fitness good. I
Personal Exercise Programme.
Personal Exercise Programme. Introduction. Name: Philip Stocker. Age: 17 Gender: Male Height: 6'2'' Weight: 12st 7llbs Health problems/injuries: None. Activities undertaken: Water Polo. I am currently playing for the Great Britain junior team - this involves travelling around the world and playing against teams such as Malta, Czech Republic, Belgium and Portugal etc. The team have entered the European Championships. Facilities available: Limited equipment at home- medicine ball, weights (dumbbells, weight bar) Latex exercise band, Park and school field. Fitness Test Results (8th November 2000) Test Result Sit and Reach 0cm Vertical jump 52cm Balance Test 22secs Pull ups 6 Sit ups 29 30m sprint 4.1secs MSF test 9.2 Skin fold callipers 5% body fat Juggling 0.0secs Reaction Time 7secs Some of these tests were not very relevant for my sport and I. The MSF test did test my cardiovascular fitness but not very well. This is because it is a running test. Water polo is played in the water so it was not very specific. Again the 30m sprint only tested my running speed and not my speed in the water. Other tests such as with the sit and reach, sit-ups and pull ups were of most relevance to me because sit ups and pull ups tested my muscular endurance. The sit and reach test tested my bodies flexibility. The vertical jump was relevant because it tested the
Personal Exercise Programme.
Personal Exercise Programme. Introduction. Name: Dilan Wadhia. Age: 17 Gender: Male Height: 5'10'' Health problems/injuries: None. Activities undertaken: Badminton. I am currently part of the Berkshire badminton squad. I have taken this season off though but have started preparing for next season. My reasons for having a break are not relevant to my tests and this project (I have no current injuries). Facilities available: school gymnasium, local leisure centre, dumbbells and bar available at home, local park fields available for runs and sprints etc. Fitness Test Results Test Result Sit and Reach 21 Vertical jump 48 Pull ups 29 Sit ups 3 30m sprint 5.02 Bleep test 1.9 I feel that all of these tests are suitable for badminton. The sit and reach test will test my flexibility which is an advantage in badminton. The vertical jump is very important since height is favoured for better smashing ability. Pull ups will test the strength and power of my arm muscles which is important in badminton since both attack and defence require powerful shots, for example the smash or clear to the back of the court. Sit ups are generally a good test for fitness and will test my general strength and power in the upper body but mainly in the arms. Badminton requires explosive lunges and sprints around the court so the 30m sprint is a good test for this. The bleep
Personal Exercise Programme
PLANNING . Aim of your programme My aim of this programme is to improve upon the specific fitness components that I have chosen chiefly on account of permitting myself to participate more effectively and efficiently in a given sport and so increase the skill level of that particular component. I have analysed my fitness profile and decided to improve on my 'Agility' and 'Stamina'. The two fitness components I have preferred relate profoundly to the specific sport I am going to focus on which is Basketball. A very high-level of agility is required when you are involved in this sport. It would be utilized mainly in dodging the opponents, getting past them with ease etc. Stamina is compulsory in almost every physical activity; therefore, I have identified the significance of this key component and so wish to progress on it. In the context of basketball, this element would allow me to contribute fully throughout the whole game for e.g. prevent the possibilities of fatigue intensely. Subsequently, both of these components, if successfully progressed would be a great advantage for me. By acquiring an elevated level of agility and muscular endurance, I can advance my game and compete in a much higher level. For Agility, I undertook the 'Illinois Run Test' and I managed to achieve 18 seconds. This was above average when comparing it to all my other colleague's results. In fact, I
