Cardio-vascular fitness

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Hi, my name is Ryan Brooke and I am 15 years old. My heart rate at rest is 70 beats per minute and my maximum heart rate is 205 beats per minute. My body composition is medium. I weigh 11 stone and 10 pounds and I am 181 centre metres tall, or 5 foot 11 and a half. I regularly play football for Oldham Athletic Centre of Excellence and mid-Cheshire schools, I have played football for as long as I can remember and still really enjoy it.

I am currently playing for my 3rd team having played previously for Holmes Chapel Cubs for 3 years since I was 7 and I was then playing in the under 11s league, and then my dad set up Holmes Chapel Hurricanes Under 11s so through year 6 to year 9 I played for them, scoring on a regular basis. My Favourite position is Centre forward, but at the moment Oldham see me as a holding midfielder or a left winger as I am right footed but my left foot is quite strong also, I’m not really enjoying playing there as it is hard work but I know that if I want to play professionally I am to play wherever I am selected and do it to the best of my ability.

But my new manager at Oldham, has said he will play me in a more attacking role this season, so I can play to my strengths. My biggest achievements in football are, being selected to play for Cheshire schoolboys, or signing on at Oldham Athletics Centre of Excellence. Other achievements include being selected to play for mid-Cheshire and also being made the captain of mid-Cheshire, I am playing centre forward for mid-Cheshire and Cheshire. Another achievement is winning our first ever cup for My school team which I also captain where I scored in the final which was a very good feeling. I also am the current Holmes Chapel Hurricanes’ Top Goal scorer, scoring 64 goals last season in 24 games.

Throughout this personal exercise programme I aim to improve my cardio-vascular fitness and my speed. The specific areas I wish to improve on are my fitness levels as if I am to be playing in central midfield or wide left midfield I need to have high levels of fitness to be able to perform at a higher level for all of the match and I need to cover every blade of grass for 80 minutes twice a week, and do it to the best of my ability all the time which I try to do anyway.

I would also like to improve my speed as if I am playing in midfield I will need to be making bursting runs so I get up and down the pitch fast to maybe get on the end of a cross when attacking and then need to be on hand to head away a cross from the opposite end, should I miss the opportunity to score, and I will also need it if I should play as a centre forward to try and beat the offside trap and get on the right side of the defender so I can get that extra half a yard on him.

S – Specificity – A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are used in your activity. If you aren’t training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasise more cardiovascular activities with some moderate strength training. If you want to build up your muscles, then you will probably spend most of your session lifting weights. All training programs should include a mixture of cardiovascular and strength training, plus stretching for flexibility and to reduce the risk of injury.

P – Progression – This is closely related to overload. It simply means increasing the amount that you do over a period of time, not all at once. It would be ridiculous to expect a person who has not been doing any exercise to run 10 miles on their first day. However, it is generally accepted that if a person starts out running a mile each day, they can progress by increasing the distance or making their time less. Progression seems to happen naturally as your exercises feel easier over time, you won’t really feel challenged and naturally add weights, increase distance etc.

O – Overload – Overload means doing a little more work over time, as you get stronger. Running two miles every three days is fine to maintain a level of healthy fitness. If you were a competitive runner, however, you would need to add more distance as you trained, or decrease the speed of your set distance as you progress. To build more muscles in the arms, you would have to keep increasing the amount of weight (intensity) or the number of repetitions (frequency) to progress.

R – Reversibility – “If you don’t use it, you lose it”. this slogan is true, and the main philosophy of reversibility. Any athlete training after time off caused by injury knows that they cannot pick up exactly where they left off. Unfortunately, the body seems to lose muscle much more quickly than it is gained. A general proportion is 3:1, missing one week’s training requires three weeks to get back to the same level. If you are unable to train for a length of time, begin with regaining your cardiovascular level. This will help your body fuel the muscles where you need to rebuild strength.

V – Variety – Means to have variety in your training to prevent you becoming bored. e.g. a goalkeeper in footballer should not just do football drills like passing and moving, he may do skills with a rugby ball or juggling for some fun, but at the same time it is developing hand-eye co-ordination.

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