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Personal Exercise Programme
The chosen activity for my personal exercise programme is swimming. In my personal exercise programme (PEP) I will try to develop cardiovascular fitness, aerobic and anaerobic fitness, and my techniques in freestyle, including arm stroke, leg kick, breathing, turns and dives. ... Speed can be improved by building up the muscles being used and increasing the strength, developing action and style for the event or activity (in my case swimming) and making speed work part of the training programme. ...
The aims of my fitness programme are as follows:
· Improve my front crawl stroke
· Improve general fitness (i.e. ... You can use different speed plays and you can suit your training programme to individual standards. ... During the exercise of catch up, the wrist flexes by flexor carpi ulnaris. By doing this exercise it will strengthen the muscles in the arms, which will lead to stronger scoop on water and therefore increasing propulsion. ... Focussing on the hips and thighs strengthening, this exercise will increase hip flexes and extenses, for example the gluteal muscles. This exercise will also strengthen quadriceps muscles, which will help keep the knees straight whilst performing the kick, therefore making a more efficient and powerful kick.
In my programme I must take safety into consideration. ... This is to:
· Remove lactic acid and other waste products
· Decrease heart rate gradually
· Relax muscles
In a normal training session to warm up I would do a short swim followed by some stretches, a typical example of this is as follows:
· 3 x 200m choice stroke, (interval training)
· Arm stretches such as raising the arm behind the head applying overpressure with hand, this exercise stretches the lattisimus-dorsi and the triceps,
· Another arm stretch commonly used is crossing arm over chest applying overpressure, also known as shoulder extensors. ... This exercise is designed to stretch the hamstrings. ...
· Not diving in shallow water and not onto other swimmers,
· Abiding to the pool rules e. ...
· Other personal factors may have an effect on PEP such as age; it is much easier to damage muscles if you are very young or older.
· Also gender has a large part in a training programme, males tend to have a larger muscle mass where as women tend to have a higher fat percentage, it can be dangerous to compete and compare males and females.
· Pre-season can be a dangerous time for sports men and women as injury easily occurs due to decrease in exercise intensity, therefore a decrease in cardiovascular fitness. ...
Specificity is making the exercise and training specific to the sport being played, for example if you are a competitive swimmer you would spend most of your training time in the pool as appose to running or in the gym. ...
Progression is the slow build up of exercise intensity. ... T Regime
F= Frequency of training
I= Intensity of exercise
T=Time of exercise (or duration)
T=Type of training
Frequency of training
Frequency is the amount of sessions in one week. ...
Personal exercise program.
Training session: 1
Venue: St Helens swimming baths (25 yard pool)
Date: 02/12/02
Type of training: continuous and interval
Length of session: 1 hour
As this is my first training session I shall start of with low intensity training sets, this will make sure that I do not over work my self to soon thus causing an injury and hindering my improvement. ...
Personal exercise program. ... I have kept the time between each swim the same to work on the over load principle. ...
Sets
I enjoyed this session very much, I felt the increase in intensity and decrease in time made me work harder, and I was pleased at the level of intensity I managed to sustain. ...
Personal exercise program. ...
Sets
I enjoyed this session very much, I felt the increase in intensity and decrease in time made me work harder, and I was pleased at the level of intensity I managed to sustain. ...
Personal exercise program. ...
Sets
I enjoyed this session very much, I felt the increase in intensity and decrease in time made me work harder, and I was pleased at the level of intensity I managed to sustain. ...
Personal exercise program. ...
Personal exercise program. ...
Evaluation of training sessions
Level of fitness after the six-week programme
Aspects of fitness Test Results
Agility Illinois agility run 22 seconds
Speed 30 meter sprint 4. ... 5cm
Power Sergeant jump 40cm
Reaction time Reaction time 8cm
Cardiovascular Bleep test Level 5
After I completed the six-week programme I then took another fitness test and these were my results:
My fitness test was not quite as reliable as it could have been. ... e. ...
I thought that my programme was a good programme to start me of in swimming. ... I thought the increase in intensity really pushed me to work harder. ... Over all I feel that my P.E.P was effective and it met my stated aims (improve cardiovascular fitness and improve swimming technique). ... Next time I will improve my programme by increasing the number of sessions a week to two or three. ... ) well in my P.E.P. ... I pushed myself hard towards the end of the programme to get the maximum intensity and effective training. ... The training sets got harder and the rest time lower as the programme developed. ...
In the future I would make the programme longer and have more sessions a week rather than just one. ...
Generally I felt that my six-week programme was successful and although my fitness test does not show signs of improvement I feel much healthier and fitter and I shall carry on swimming because I enjoy it and it is very good exercise.
Approximate Word count = 5638
Approximate Pages = 22.6
(250 words per page double spaced)
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