My aims for the Personal Exercise Program

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The sports that I like doing are trampolining, football and karate. I belong to a karate club and train every Tuesday, I also use to play for a football club outside of school and the football and netball team in school, I also like to run, bike and swim, and whenever I have spare time I do them. Level of Performance; Within my sport karate I would like to become a black belt, and take part in competitions, mainly at national level. In trampolining I want to be able to do front and back summersaults.

Weekly Pattern of Exercise; Every day I do 10 sit-ups, 10 crunches, 10 push ups, 10 lunges and 10 squats; they take about 30 minutes to do all together. Monday; I walk to school, takes 30 minutes, and I then do GCSE PE Practical for 1 hour. Tuesday; I walk to school, takes 30 minutes, then after school I do 1 hours of karate. Wednesday; I walk to school, takes 30 minutes. Thursday; I walk to school, takes 30 minutes, and I then do Physical Training for 1 hour. Friday; I walk to school, takes 30 minutes. Saturday and Sundays are rest days. Fitness Strengths and Weaknesses;

From the pre-pep tests I did, I can see that my strengths in fitness are my cardiovascular endurance which I found out from the shuttle runs, I did 25 sit ups and 40 step ups and I’m also good at skipping. My weaknesses are the push ups, because I only did 10 of them, and the bench presses because I also only did 10. This shows that the strength in my arms isn’t very good, and if I improve that I will become better in all of my sports. Section 2; Aims of PEP; Yours aims of the PEP is the most important, so you know exactly what you what to get out of this, and you don’t back track.

My aims for the Personal Exercise Program are that I intend to concentrate mainly on improving my cardiovascular endurance and my muscular endurance. Because these components of health related fitness were identified as weaknesses by my fitness testing and they are important for general health and well as my sporting performance in Fitness. By improving my cardiovascular endurance and muscular endurance, I will be able to; Section 3; Principles of Training; The principles of training advise us how to train affectively and can easily be remembered as SPORTI FITT. Specificity involves…

Matching the training to the needs of the sporting activity to improve fitness in the body parts the sport uses. Different events can require very different forms of training. For example, if you’re training for a weightlifting competition, it’s no use going swimming everyday. Progression involves… … Starting slowly and gradually increasing the amount of exercise and keep overloading. You would then increase the duration or number of runs you perform each week. You need to gradually increase your exercise, because if you don’t it gives the body less time to adapt and could get injuries.

For example, if you are training for a 10km run, you might start by going for 2 x 30 minute runs a week. Overload involves… … Improving fitness by training more than you normally do. You must work hard. Progression + Overload = Progressive Overload. Reversibility involves… … Any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. Tedium involves… … Planning a training programme in a way that doesn’t become boring.

For example, if every training session is the same, a performer can lose enthusiasm and motivation for training. The methods of training provide us with a specific form of training, which will benefit and help us achieve the overall aim of our fitness programme. Continuous Training… … Comprises of working for a long period of time without resting to improve your cardiovascular fitness for example; twelve minute run where you have to run as much as you can in that period of time (continuously). Interval Training… …

Involves alternating between periods of hard exercise and rest. It is used to improve your speed and muscular endurance. For example; Sprinters do their sprint tests, run ten metres, rest, then another ten metres and rest etc. Circuit Training… … Involves performing a few exercises like five/six in a particular order called a circuit. Each activity takes place at a ‘station’. It can be designed for whatever you want to improve on, like speed, agility, coordination, balance and muscular endurance. Weight Training… … Involves using weights to provide resistance to the muscles.

You can improve muscular strength by using heavier weights and doing fewer reps, and you can improve muscular endurance by using lighter weights and more reps and to improve your power you would use medium weights and perform reps as quickly as possible. Fartlek Training… … Or ‘speed play’ training comprises of varying your speed and the type of terrain over whether you run, walk, cycle or ski. This training is used to improve your aerobic and anaerobic. Cross Training… … Involves using either another sport or an activity to improve your fitness.

It happens when an athlete is training in a different environment. For example; a volleyball player uses the ‘power training’ for the sport to help with fitness for the long jump. Having researched the training methods available to me I intend to use continuous training and circuit training. The reasons for my choices are that continuous will help me last a whole session, so it will build up my cardiovascular endurance, and circuit training because it will help stop my muscles from tiring, so it will help with my muscular endurance.

Section 5; Risk Assessment 1; Most injuries are caused by ‘accidents’. We can however limit the chances of accidents occurring by carefully considering the potential risks linked with an activity; preventative action can then be taken. This process is called RISK ASSESSMENT. Risk Assessment for Circuit Training Section 5; Risk Assessment 2; Most injuries are caused by ‘accidents’. We can however limit the chances of accidents occurring by carefully considering the potential risks linked with an activity; preventative action can then be taken. This process is called RISK ASSESSMENT. Risk Assessment for Continuous Training

Section 6; Warm Up 1; Circuit Training; Pulse Raising Activity; Gentle jog for 3 minutes, followed by shuttle runs, side stepping (do this for a minute, switching legs every 20 seconds), heel flicks and arm rotations (do this for a minute, switching the direction on each arm every 10 seconds). Stretching; Circuit training requires whole body stretches – Dynamic stretches/Shoulder rotations/Cross body stretch/Cradle stretch. Hamstring stretch, quadriceps stretch, groin stretch, gastrochemius stretch, deltoid stretch, trapezius stretch, do every stretch for 8-10 seconds.

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