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Personal Exercise Programme Essay

Custom Student Mr. Teacher ENG 1001-04 1 October 2017

Personal Exercise Programme

Fitness is the ability to meet the demands of your environment. For my PEP I will be training in the sport of Rugby. I am going to attempt to improve my strength and power and also my aerobic fitness.

Principles of Training

1. Specificity

2. Progression

3. Overload

4. Reversibility

5. Tedium

1. My PEP has parts that are specific to my sport. During some sessions I have done ball and other skills that are required in the game. Whilst doing these skills I would be improving my fitness as well as my skill as a player.

2. As the weeks go on my PEP gets progressively harder by increasing the intensity of each activity. It is important to not start too hard and to work your way up slowly because you can risk injury.

3. I have applied overload by increasing the demand placed on my body. For example normally I would increase the amount of sets I did for the weights but every other week I would increase the weight as well. I set the training programme out so that I work 3 times a week. I measured intensity by increasing the amount of reps and sets for weight lifting and the length for the jogging.

4. Reversibility is any adaptation that takes place as a consequence of training will be reversed when you stop training. This did not affect my PEP as I didn’t receive any injuries that required me to stop training.

5. I have avoided my programme getting boring by trying not to repeat the types of training. Also I have used different locations and terrain types when jogging.

Method of Training

In my PEP I used the following methods of training:

* Continuous- to improve my aerobic fitness.

* Fartlek- used when doing weights so to improve my strength.

I could have used the multi-stage fitness test to test my aerobic fitness at the beginning.

Warm Up

It is important to warm up before doing sport so to avoid injury whilst playing or training. You must prepare your muscles, mind, joints and cardiovascular system. The three stages of a warm up are jog, stretch and run. I used specificity in my warm ups by using a ball whilst jogging or running.

Cool Down

It is important to cool down after a session so that you can return to homeostasis and so that you can oxidise the lactic acid that has built up in your muscles over the session. Therefore this will prevent you for getting injuries after you have stopped playing. The stages of the cool down are much the same the warm up but the other way around.

Diet

Whilst on the training programme my dietary requirements would change. I would have to eat more carbohydrates as I would need more energy. Also I would a lot of protein so that I can increase the size of my muscles.

Injury

It is important to avoid getting injured whilst training because if you have to stop then your work will be for nothing. To avoid injury I had to warm up and cool down, obey the rules of any game I happen to be playing, wearing and using the correct equipment and competing with balanced competition.

Whilst training I may be prone to joint injuries like dislocations, torn cartilage and twisted ankles, skin damage and maybe even fractures. If I succumbed to such an injury as a twisted ankle I would use RICE (Rest, Ice, Compression and Elevation).

Testing

Before doing my training programme I have to test my fitness to see if I have improved at the end. The test I used was the Copper 12 minute run. I recorded my heart rate and resting heart rate. Using these I worded out my recovery rate. At the end I would test these again and see if I have improved.

The Programme

WEEK 1

Session 1(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once, doing quick stretches on the legs and then doing 2 100m shuttle runs.

The main activity consists of the following:

* A simple task of running out, putting the ball down and then on the way back picking it up again, making shore to step over the ball to pick it up.

* After I would compete in full game. My performance would recorded for analysis.

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes.

Session 2(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up. I would do the Copper 12min run to test my fitness for analysis.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

Session 3(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.

For the main activity I will do the following:

* Chest press, 20kg- Reps 8, Sets 3

* Bicep Curls, 5kg on each arm- Reps 8, Sets 3

Finally I would do a slow stretch and cool down.

WEEK 2

Session 1(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up and would require me to jog cross country for 11/2 miles. This is continuous training.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

Session 2(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.

The main activity consists of the following:

* Firstly I would do any drills to improve any bad point s from last week’s game.

* Then I would practise my kicking and catching skills by me kicking the ball over the bar and then my partner catching it and kicking it back.

* Then I would practise the scissors manoeuvre

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes.

Session 3(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.

For the main activity I will do the following:

* Chest press, 25kg- Reps 8, Sets 4

* Bicep Curls, 6kg on each arm- Reps 8, Sets 4

* Tricep extensions, 5kg on each arm- Reps 8, Sets 3

Finally I would do a slow stretch and cool down.

WEEK 3

Session 1(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.

For the main activity I will do the following:

* Chest press, 27kg- Reps 8, Sets 5

* Bicep Curls, 7kg on each arm- Reps 8, Sets 5

* Tricep extensions, 6kg on each arm- Reps 8, Sets 4

* Latimus Pulldown, 20kg- Reps 8, Sets 3

Finally I would do a slow stretch and cool down.

Session 2(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up and would require me to jog cross country for 2 miles. This is continuous training.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

Session 3(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.

The main activity consists of the following:

* Firstly I would any repeat drills from last week that I did poorly.

* Then I would work on my rucking skill with a few others to improve work in a team.

* Lastly I would do a 10min 2 on 2 game in a 20m square

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes

WEEK 4

Session 1(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.

The main activity consists of the following:

* Firstly I would any repeat drills from last week that I did poorly.

* Then I would compete in a small 20min game to test my skills

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes

Session 2(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest. After this a 2min run on the treadmill.

For the main activity I will do the following:

* Chest press, 28kg- Reps 8, Sets 6

* Bicep Curls, 8kg on each arm- Reps 8, Sets 6

* Tricep extensions, 7kg on each arm- Reps 8, Sets 5

* Latimus Pulldown, 25kg- Reps 8, Sets 4

* Leg Curls, 25kg- Reps 8, Sets 3

Finally I would do a slow stretch and cool down

Session 3(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up and would require me to jog cross country for 21/2 miles. This is continuous training.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

WEEK 5

Session 1(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up and would require me to jog cross country for 3 miles. This is continuous training.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

Session 2(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.

The main activity consists of the following:

* Firstly I would analyse my performance in last week’s game and do any drill to improve any areas that I didn’t do to well in.

* After I would do some tackling pactise

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes

Session 3(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest.

For the main activity I will do the following:

* Chest press, 30kg- Reps 8, Sets 7

* Bicep Curls, 9kg on each arm- Reps 8, Sets 7

* Tricep extensions, 8kg on each arm- Reps 8, Sets 6

* Latimus Pulldown, 25kg- Reps 8, Sets 5

* Leg Curls, 30kg- Reps 8, Sets 4

* Front Squats, 20kg- Reps 8, Sets 3

After this a 2min run on the treadmill.

THE FINAL WEEK!

Session 1(Weights)

This session would be done at the gym. I would start with a 5min jog on the treadmill, then a full upper body stretch concentrating on the arms and chest.

For the main activity I will do the following:

* Chest press, 35kg- Reps 8, Sets 8

* Bicep Curls, 10kg on each arm- Reps 8, Sets 8

* Tricep extensions, 9kg on each arm- Reps 8, Sets 7

* Latimus Pulldown, 30kg- Reps 8, Sets 6

* Leg Curls, 35kg- Reps 8, Sets 5

* Front Squats, 25kg- Reps 8, Sets 4

After this a 2min run on the treadmill.

If I can lift these weights with relative ease then clearly I have improved.

Session 2(Fitness)

For the warm up I will start jogging slow for about 5mins and then stop to stretch then sprint for 30secs.

The main activity would follow on from the warm up and would require me to jog cross country for 31/2 miles. This is continuous training.

For the cool down I would make sure I stretched off fully and then jogged slow for 5mins.

Wait for an hour so that I have rested and then do the 12min run and test my score against my starting score to see if I have improved.

Session 3(Ball Skills)

To start off I will do my warm up. This consists of jogging round the ruby pitch once and then doing quick stretches on the legs. To add specificity to the warm up I would run with a partner throw the ball to each other.

The main activity consists of the following:

* After this I would partake in a full game. This would be recorded.

For the cool down I would do a slow jog around the field then do some stretching before ending. This session would last for about 20-25 minutes

The tape of this game would be compared with the tape of the first game. I would analyse the second one to see if I have improved.

Free Personal Exercise Programme Essay Sample

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  • Subject:

  • University/College: University of Chicago

  • Type of paper: Thesis/Dissertation Chapter

  • Date: 1 October 2017

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