A health related exercise programme to improve performance

Exercise is important to any person’s health. It affects people’s social, physical and mental wellbeing. The social effects on a person’s life are that if they exercise, they may go for a jog with a friend or if they go to a gym or exercise class, they may meet people there. Exercise affects a person’s physical wellbeing. This is because if a person exercises they will be fitter and also they may lose weight. Another aspect of a person’s health that exercise affects is their mental wellbeing. If someone exercises, they will feel better within themselves. A balanced diet is essential.

It is important not to have too much of one element, for example too much fat, because this will make the diet imbalanced and could cause me to put on weight or lose weight too quickly. To eat a well balanced diet, I will need to eat a range of different foods and keep a control on the amount of calories eaten. Preparation is essential. If you do not prepare for a sport, you could pull muscles, and maybe not even able to complete the activity. By preparing, you warm the body up and stretch to loosen the muscles. Training also affects your performance in a sport.

For example, if you do not train, you can not learn new skills, and get fitter. Fitness can also affect your performance in your sport. If your fitness is not high enough, you will not be able to play the sport for very long. The purpose of this project is to improve my general fitness and to improve some aspects of my specific fitness for football. I am going to rate myself on what I believe I can do now, and I hope to improve these ratings by at least 1 level by the end of the training course, this is if I continue to do my training circuit. I will achieve this by carrying on doing my circuit at home, at school and at the gym.

I will adapt my circuit to the facilities that are available to me, wherever I am doing the circuit. I aim to improve my cardio-vascular fitness and also my stamina for use in football. By completing the circuit a number of times, I hope to add more repetitions of my circuit components and this will show that my fitness has improved if I can complete these repetitions. I don’t believe that I am as fit as I should be. I aim to be fitter and also to improve my cardio-vascular endurance. Recently, I completed a few fitness tests. These tests included a lateral hang, a sit up test and a multistage bleep test.

I believe that my weaknesses were the lateral hang, in which I got a low score, and also the sergeant jump, in which I got a below average score. I believe my strengths to be in my shoulder reach. In this fitness test I gained a score which was classed as a high score. The programme may be affected by some health problems. For example if the person is ill, they may not be able to breathe properly. Or maybe, a person may have an injury which would rule them out of carrying out components of the circuit. For instance, if someone has injured their gastrocnemius muscle in their leg, this would affect them when they are doing shuttle runs.

Physical fitness is important to football. Aerobic fitness is necessary because this is the endurance to keep running, rather than needing a break every so often. With good aerobic fitness, you are able to keep going for the whole game. Motor fitness is also important in football. Agility is needed to change direction according to the football’s position and players around you. With good agility, you are able to dribble past players easier. Certain aspects of safety have to be considered. For example, for all of the sessions, the correct clothing will need to be worn and jewellery should not be worn.

Also, a warm up and cool down is necessary. A warm up will loosen the muscles, and a cool down will rid the body of excess lactic acid. The equipment should always be used correctly. This is essential because if the equipment is used correctly, it lowers the risk of injury. The school venues also have certain safety aspects. I must ensure that there is a clear enough space to do the circuit. With also completing my circuit at home, I need to make sure that there is enough space to do the circuit and also that no cables or anything is in the way and may be tripped over.

I will still have to consider that I don’t overwork myself or get injured by not warming up or cooling down correctly as this could injure me and possibly stop me from doing the sport I am training for, for a few days or weeks. Plan The training I intend on doing will improve my cardio-vascular fitness and enable me to continue playing football for a longer period of time and shorten the length of the rest time I would need. By doing shuttle runs and gradually increasing the number of runs I do, this shows that I am able to do exercise for longer.

By taking my pulse I am able to record how quickly my heart rate is returning back to my resting heart rate. By the time I have completed my circuit 5 times, I should notice a difference in how long it takes my heart to get back to my normal resting heart rate. This will only be a small difference because it takes longer than 5 circuits to make a big difference in your cardio-vascular fitness. I will need to focus on my aerobic fitness because this is what is needed mostly in football, rather than anaerobic fitness which is activities like sprinting.

Sprinting will be needed some of the time in a football game, but aerobic fitness is used more in a game of football, this is because most of the time you are jogging around the pitch, but only need to sprint in short bursts. My circuit will work the bicep, tricep and the brachio-radialis muscles in the arms. Next it will work the quadricep, hamstring, gastrocnemius and soleus muscles in the legs. I will take it in turns to work the muscles in the arms and then the legs as to not tire out the muscles.

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