Personal Exercise Programme
Age: 17 Height Weight Body Composition: Ectomorph. I am training to improve my overall fitness levels I am doing this so that I am able to me an improved athlete who will have very good endurance levels and therefore will be able to improve in my sport which is swimming. Target Zone: 60-80% Tests done for fitness so far: • The Harvard Step Test => Good • Bleep Test => Level 11.6 • 12 Minute Run =. 2700m • Muscle Endurance => Sitting Tucks => 30 Squat Thrust => 25 • Muscle Speed => Distance - 100m, Time - 13 seconds SESSION 1 - Monday - Cardiovascular equipment SESSION 2 - Wednesday - Cardiovascular equipment SESSION 3 - Friday - Body weight exercises WEEK 1 - 60% Rowing machine - 20 mins Bicycle machine - 20 mins Running machine - 20mins Rowing machine - 20 mins 20 press ups 5 Triceps dips 25 Sit ups 2 shuttles WEEK 2 - 60% Rowing machine -20mins Bicycle machine - 20mins Running machine - 20mins Rowing machine - 20 mins 4 times for 30 seconds -Crunches/abdominal curls 20 Toe raises 25 Tuck jumps 0 Pull ups WEEK 3 - 60% Rowing machine -22mins Bicycle machine -22mins Running machine - 22mins Rowing machine - 22 mins 5 Standing calf raises 7 Triceps dips 2 shuttles WEEK 4 - 60% Rowing machine -23mins Bicycle machine -23mins Running machine - 23mins Rowing machine - 23
Personal Exercise Programme
Personal Exercise Programme Health and Fitness Health and fitness are two very different things being healthy and being fit is not the same thing. Health doesn't just mean the absence of sickness, it's the complete state of physical, mental and social well being. Physical well being means that the heart, the lungs and the other body systems are working well and the individual has no illnesses or injuries. Mental well being is that an individual is able to cope with stress, able to control emotions and the individual feels positive about himself or herself. Lastly social well being is that an individual has enough to eat, clothing and shelter which are the most human's basic needs. Things such as friendship and support and a feeling that you have some value in society is also part of social well being. Whereas fitness is the ability to met the demands of the environment. The environment is everything around the person it includes things like home, school family and friends, all these things make demands of an individual and this shows how fitness is related to everyday life. In the end if an individual is able to meet the tasks they face without getting to tired and still have energy then the person would be fit. There are two types of fitness health related and skill related. Having an improved health means greater efficiency of the heart, reduced cholesterol levels,
Personal Profile
Personal Exercise Plan Name - Aim - To improve General Fitness (Cardiovascular Fitness/Stamina) and Muscle Tone. Frequency - Types of training - Continuous Training, Interval Training, and Fartlek Training. Session Workout Method of Training Fitness Objective Subjective Difficulty Score (x/20) Problems or Positives Week 1 - Session 1 Warm-up - 5m steady job. At a low intensity of 50-60% MHR Full body stretching holding stretches for 10 sec Main Activities - 4x300m steady pace run with 3min resting period after each 300m. Working at 60-70% MHR Cool Down - 5 min Jog. At a low intensity of 50-60% MHR 5min stretches CV Flexibility Interval/ Aerobic Continuous/ Aerobic Flexibility Prepare for exercise Prevent Injury Improve Cardiovascular Fitness Help recovery Reduce build up of Lactic Acid 6 7 5 First session after joining. Found jogging easy, but I found the running boring and very tiring after 3rd/4th run. Week 1 - Session 2 Warm-up - 50m jogging. At a low intensity of 50-60% MHR Full body stretching holding stretches for 10 sec Main Activities - 900m steady pace running. Working at 60-70% MHR Cool Down - 5 min Jog. At a low intensity of 50-60% MHR 5min stretches CV Flexibility Continuous/ Aerobic Continuous/ Aerobic Flexibility Prepare for exercise Prevent Injury Improve Cardiovascular Fitness Help recovery
PPP Action Plan
PPP Action Plan My Strengths In terms of skill: I feel that I have a good sense of co-ordination with the ball and my surroundings. It has developed into a kinaesthetic feeling; I automatically know what my own limits are. I also feel I am a good runner/sprinter. I am quick with the ball when it comes to making a run or challenging defenders. This also makes me good at intercepting the ball as my speed gives me an advantage. This helps when I am playing football because it is a main factor. In terms of fitness: I feel that my fitness level is already quite high and I have a good level of muscular endurance and have medium to short but powerful bursts of energy. I don't feel I have any other fitness strengths that stand out. In terms of tactics/strategies: I feel I have only one strength in this area and that it links in with my co-ordination skills. I think that I can use my co-ordination to see where the other players and quickly assess what needs to be done. My Weaknesses In terms of skill: I feel that my football skills could be improved. I find I am not so good at controlling the ball from a long pass and accuracy when shooting. I think that my overall fitness level could be increased too. In terms of fitness: I feel that I have a lower level of cardiovascular endurance, and find it hard to keep going throughout the entire game. In terms of tactics/strategies: I
Principles Of Training
Principles of Training The first principle of training is specificity. This means that each exercise I perform from my circuit will have a specific effect on that part of my body. Because my chosen sport is football it is fundamental that I train my leg muscles as it would be inappropriate and pointless for me to train my upper body due to it not playing a major role in football. Overall specificity means it is important to ensure that each exercise is chosen is: . Working on my leg muscles as my chosen sport is football (Had my sport been netball then I would be concentrating on the muscle groups in my arms.) 2. Isolating the right energy system needed in that activity. How I have applied specificity in my circuit is to include exercises that will have an impact on my leg muscles. For example one of my stations is to go into the 'ski-sit' position. This will exercise my leg muscles and hopefully enabling them to carry on for longer next time. This will mean the muscle pair don't tire as easily and can help me last longer during a game. If I were to build up my biceps and triceps it would not be beneficial for any relevant reason to football. The next principle of training is progression. The body needs time to adapt to increased demands placed upon it. Basically the body cannot handle an overload of intense training so it needs to be introduced gradually. If I did not
Training Programme
Training Programme Coursework I am undertaking this training programme to improve my agility for cricket. My profile: 4 Age Female Gender 70 Height (cm) A. Planning i) Purpose/aim of the programme How fit am I? Fitness is the ability to meet the demands of the environment. Fitness is relative to the demands made on the body. I think I do not have good general fitness however I think I am better at specific fitness - this is the ability of the body to carry out set tasks effectively and efficiently. It usually requires some sort of learning and so can be called skilled - related fitness. Score (including units) Component of Fitness Test Name Level 4.4 Cardio-vascular endurance Multi-stage fitness test (Bleep test) 35 Grip strength Hand dynamometer 21cm Hip/back flexibility Sit and Reach 26cm Shoulder flexibility Shoulder flexibility 40cm Explosive strength Vertical jump (Sergeant jump) .2m, 1.35m Explosive strength Broad jump 38cm Reaction time Ruler drop - Balance Stork stand or Bench balance 4.69secs Agility Illinois agility run - Speed 30 metre sprint 21 Co-ordination Alternate ball toss - Muscular endurance Abdominal curls By observing my fitness scores, it is fair to say that I do have strength within me. Strength is the ability to apply force against a resistance (exert force with muscles). For the "hand
Training programme for rugby
Training programme for Rugby By Simon Belsten Contents INTRODUCTION 3 WEEK PLAN 3 VARIABLES 4 MONDAY 4 TUESDAY 4 WEDNESDAY 6 THURSDAY 6 FRIDAY 6 SATURDAY 6 SUNDAY 7 TESTING 7 MY FITNESS TEST RESULTS 7 WARM UP 8 TUESDAY WARM UP 8 Training programme for rugby By Simon Belsten Introduction I am going to compose a training programme for rugby. This programme will be for myself, * Name: Simon Belsten * Age: 16 * Level of performer: Frampton Cotterell under seventeen's * Position: Full-back * Fitness requirements: * Sustained strength - the ability to maintain maximal forces over a period of time. I.e. repeated pushing and pulling in a rugby maul. * Speed - the capacity to move either limbs of the whole body at maximum velocity. I.e. running back for the ball and running with the ball. * Power - strength x speed. Strength relative to an individual's body weight. * Agility - to change or alter direction as quickly as possible. I.e. side stepping an opponent. * Co-ordination - doing tasks while under control, quickly, accurately and effectively. I will be trying to improve my fitness, upper body strength and agility. This is because I feel that these are my weaknesses when I am in a competitive situation against others. To improve these aspects of my performance I will be going to the gym two times a week with one training session and a game. I will be
Training Program Write Up.
Training Program Write Up Introduction Before deciding my training program, I needed to consider the principles of training. This would enable me to design my circuit so I can act apon the areas I want to improve on. I also need to do it at a steady rate so do not injure myself. So obviously I had to make sure my warm up covers all the main muscles in my body and that the ones I will be concentrating more so that I don't cause any problems to myself. The principles of training include: - Overload - To improve the fitness of a certain area of your body you need to overload it, This means that I need to work it harder than usual. My body will respond to this by getting fitter. Reversibility - This is when you do all your training and then you stop e.g. you get injured and you cannot continue. You will experience reversibility Progression - to avoid major injury I need to build ups so that I can improve. This gives my body more time to adapt to it. Specificity - Every exercise has to be specific to my body. E.g. the flamingo balance is specific to enhance my balance. This means I have to choose the right exercises to improve the specific muscles. My training program was designed to improve my Cricket. I chose to do cricket because I enjoy the sport and it is something I would like to improve more than any other sport that I play and it is the sport I play most
