Exercise programme

Stand with your feet shoulder-width apart, toes pointed forward and the knees slightly bent. Let your arms dangle from the shoulders and relax. Swing to the right and then the left, your eyes looking around in the direction of the arm swing. When you turn to the right, let your left hand swing across the chest and reach towards the spine at the base of the neck. Your right arm swings back, the hand reaching up to the left shoulder blade. This is reversed when you swing to the left. Let the twist have momentum and ease. Swing side to side, begin with 8 repetitions. This movement helps to relieve stiffness in the upper back and neck.

Waist Twist

12. Stand with your feet the width of the shoulders, toes pointed forward and the knees slightly bent. Let your arms dangle relaxed from the shoulders. Twist from the waist, swinging from the right and then left, your hands hitting the outside edge of the hips as you swing. When you are turned to the right your left hand is in front of the torso, the palm slapping the outside of the right hip and your right hand is behind the buttocks slapping the back of the hand to the outside of the left hip. This is reversed as you turn to the left. When you are twisting right your eyes look back to the left inside ankle, and when you twist left they look back towards the right inside ankle. This movement helps to loosen the middle and lower back.

Kidney Twist

13. Stand with your feet the width of the shoulders, toes pointed forward and knees slightly bent. Let your arms dangle from the shoulders in a relaxed manner. Swing to the right and left side, letting your elbows bend so that the back of the left hand hits the right side of your back below your rib cage as you swing to the left and the right palm hits the torso on the left side, and reverse to the right side. Keep your eyes looking forward. Twist from the waist, staying steady with your legs.

This swing is good for the neck and upper back. Next steps After this warm up it will be possible for the full personal exercise programme to start. A cool down will aid in the dissipation of waste products – including lactic acid and will reduce the potential for DOMS, and the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. will also reduce the level of adrenaline in the blood.


Jay, this is really good. Well presented & easy to follow. You need to start to think about your evaluation, consider the following: 1. how did you apply the principles of training? 2. the factors of fitness? 3. did it work? …..how did you PROGRESS / OVERLOAD / did reversibility occur? / was it specific? / did you get bored / was the frequency OK – bearing in mind the other training u were doing. / method of training OK / intensity OK? 4. mention any physiological CHANGES THAT HAVE HAPPENED TO YOUR BODY – ie lower resting heart rate / increased cardiac output / increased blood flow to the muscles / increased number of muscle fibres etc etc

5. AND what would you change if you did it again – type of training? / time of training – eg morning not good! Etc Well done so far just finish it off… BS Conclusion In my circuit training I kept to what I said and I did all factors of fitness and principles of training. This can be shown in my results table by the increase in better results. I thought my diet my have gone slightly wrong as I did not carbo load, this may have decreased the level of fitness I could have achieved. I am pleased with my progress as I think my fitness gradually has increased since my last circuit training session.

Evaluation – this time I got 14 seconds in 100 meters run, I improved 1 second and I am happy with it. Activity 3: Warm up – deltoid stretch, waist rotation stretch, side stretch. Activity – discuss Warm down – deltoid stretch, waist rotation …

Stand with feet shoulder width apart. Keep the back straight at all times. Swing your arms from upright down the side of your body and back up so it brushes the ear in a smooth action do 5 repetitions. Side/Front …

An increase in the blood flow through active tissues (this is due to the local vascular beds dilating). This increases muscle temperature and the rate of metabolism in the muscle. As the body’s heart rate is increased, more oxygen is carried …

As you know my circuit contains eight stations and I have chosen them in a certain order so that in between the activities I can rest some of my muscles so I don’t get tired. For example I don’t do …

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