Health-related Exercise

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Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks Compared to the governments required daily amount of exercise in one week, I do a considerably amount more of physical activities. My likely amount of hour’s rakes up to about eleven hours and twenty minutes.

This consists of four lots of high intensity rugby training adding up to six hours, two lots of weights sessions adding up to two hours, two low intensity games sessions adding up to one hour and twenty minutes, two high intensity GCSE P.E lessons adding up to one hour and 20 minutes and finally two high intensity and in brutal rugby matches. This does not include all the every day activities I do such as climbing staircases, the ten minute walk up the hill to my house, carrying the ten kilogram shopping bags up my steep drive and then on to the twelve steps to my front door.

Also I set up my own personal circuit at home; for the off season periods. This consisting of thirty minutes on the cross trainer, forty kilogram bench press, then fifty sit ups, thirty kilogram biceps curl and to finish it off with a sixty kilogram squats. This helps me keep my fitness levels consistent thought out the whole year and keep my muscular endurance at a reasonable standard. I feel my fitness level is reasonably good. I have no long term illness such as Asthma. I only have one reoccurring injury.

My back is a tong term posture problem witch can affect me with my training due to discomfit to the lumbar (lower back). This can effect and restrict the intensity I can do during the training session, toward the end. The physiotherapist has analysed my back and diagnosed it as a posture problem; therefore has produces a programme with stretches and exercises to strengthen my back and correct my posture. Besides my back injury my fitness level is at is best and rising, because of this my resting heart rate is 69 bpm witch I feel is reasonably good.

My aims are to get out of the circuit training are various improvements in my game. I would like to improve particular aspects such as specific fitness and control with the ball in hand; this will make a significant improvement to my chosen sport. This is why I have concentrated on particular aspects of the circuit training such as shuttle runs with consistent passing. This will improve my ball control and muscular endurance resulting in a vast improvement in performance on the rugby pitch as I predominately play on the wing or occasionally centre. I will have to do a test run of the circuit to ensure that I have a base line for all my targets so they don’t seam unreasonable, to intense and produce injures due to overload, leaving me unmotivated resulting in not getting the result I would want. I will carry out a fitness test so that I have a base line of fitness resulting in the multistage progression shuttle run and I will repeat this after my five session’s circuit training to see if there are any improvements by my circuit.

My main three targets that I would like to achieve from my circuit training are: To improve my acceleration, agility and fitness so that I can burst pass the opposition’s defensive line if a gap arises also to sprint around the opposite winger without fatigue. Finally I would like to improve my passing whilst moving so I can commit the opposite number and have the skill and confidence to pass a long distance if needed, just before contact. Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. What factors will you need to consider when planning the order/types of exercises? Explain how and why you will prepare your body for exercise/and help it to recover afterwards. 5 marks

When planning my circuit training I have to take in to account all potential risks/hazards that may arise, and therefore think about how to come over these issues to ensure I work at my full potential with out doubt of my safety. Before even looking at the dangers and hazards of my circuit training I have to ensure that my mind and body are in the right state, therefore it is essential I have to do a warm up.

The reasons for a warm up: it raises body temperature so that blood flow is maximal, gradual increase of effort then to full potential, practice of movement skills through the whole range of movement, prevents injury to muscles by preparing them for strenuous exercise by increasing blood supply and flexibility therefore increasing the range of movement, preparing the cardio-vascular system for strenuous exercise so it increases the heart rate and prepares joints for strenuous exercise by warming synovial fluid. This will consist of a pulse raiser, mobiliser and then a dynamic stretch; this will ensure that my muscles are warmed up. Also get the glucose and oxygen to the muscles and therefore giving me energy towards the muscles groups ready for the high intensity physical exercise.

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