Necessary calculations

In order to make sure that the circuit training exercise in which I will be undertaking is above my C.T. but below my A.T. I will take my H/R during and at the end of my session in order to make the necessary calculations. During the whole period I will increase the level of overload according to the results. When H/R response to the same workload begins to drop, I have to increase the workload, always remaining above the critical threshold.

I will gain long term physiological benefits from both parts of my exercise as they will assist my regular Tae Kwon Do training regimes which are carried out twice a week and involve similar exercises. Application of training principles Adherence to certain basic exercise principles is important for developing an effective training program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic calibre athlete to the weekend jogger, and also for the martial artist.

These basis principles of exercise must be followed: Regularity. To achieve a training effect, I must exercise often. I should try to exercise each of the four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is important in resting, sleeping, and following a good diet. Progression. The intensity and/or duration of the exercise must gradually increase to improve the level of fitness. Balance. To be effective, my program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety. Providing a variety of activities reduces boredom and increases motivation and progress. Specificity. Training must be geared toward specific goals, as becoming a better fighter. Recovery. A hard day of training for a given component of fitness should be followed by an easier training day or rest for that component and /or muscle group to help permit recovery. Alternating muscle groups will also assist in recovery. Overload. The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

Other considerations Age and Gender Age and gender are especially important factors to consider when I am designing my training programme. Excluding the sit and reach test men have a general higher level of strength. The sit and reach test however show women to have a higher national average than men. In a persons twenties their level of fitness is higher than of any other time in their lives and then declines from that age group onwards. At the age of about eleven males become more dominant in performance in the field of height and strength. This is all down to a growth hormone relevant to muscle and bone called testosterone. Also a males lungs and heart are generally bigger and their bodies contain more blood.

In a males blood their blood contains red blood cells which contain more haemoglobin than a females, making the transportation of oxygen around the body more efficient allowing the muscles in the body to work at a harder and more enduring pace. Bone structures like the pelvis of a males is not as wide as a females which allows more power to be transmitted through the legs and trunk, this is an especially big advantage males have over females in Tae Kwon Do. The bones of a male are longer and when supported by the muscle it is clear to see how males run faster. Males also have a lower percentage of body fat which is on average 14-17% whereas a females average is 24-29% which can result in additional strain on the heart muscles and joints.

Link with other training as part of a ‘periodised’ programme One aspect that is unquestionably going to affect the constructive results of my training programme is the fact that I have been for a long time and still am enduring regular training sessions specific to Tae Kwon Do. As my Programme is Tae Kwon Do specific I will therefore not see vast dissimilarity in my level of my fitness in the areas I am training for. This is because these areas are already trained to a high level and there is less room for improvement. I will also have to take into consideration the timing of my programme in conjunction with my Tae Kwon Do sessions on a Wednesday evening and Sunday daytime. My sessions will therefore have to be on a Tuesday and Friday to allow suitable time for recovery to gain the full physiological benefits of each session.

Section 5, 6 ,7 Performing I have carried out all of my training sessions in the college gym or in a local gym both of which are supervised at all times. My personal evaluating programme was based over six weeks using Tae Kwon Do specific exercises. During the six weeks I completed twelve training sessions. Six of which consisted in the Gym and six of which were performed in an open hall for my circuit training. All the procedures were carried out in a safe and proficient manner which included a full warm up and cool down whilst adapting them for the definitive competency.

& Section 8 Evaluating Personal Exercise Programme Training Session No. 1 Weight Training: Level Of Training To instigate my first session I will be undergoing a warm up. The warm up will consist of 3 minutes on the bike at 8.0 rpm, 500m on the rowing machine in under 3 minutes and 3 minutes of skipping. To complete the warm up I will use light weights on my arms and legs in order to relate to the neuromuscular mechanism followed by an light interlude of stretching all major components.

To start my actual session I will go through the seated leg press at 72.5 kg. I will complete 15 reps for each set I will complete three sets. To follow this I will do 3 sets of 15 reps on a 20-kg bench press. I will then perform bicep curls with 15kg weights again with 3 sets of 15 reps. My next station will be leg curls with 10 kg weights, finishing 3 sets of 15 reps. To complete my session I will be performing 3 sets of 50 sit ups. After all my exercises I will endure active stretching for all my stretches for a period of 30 – 60 secs. The recovery period will be 30 secs between sets and 2 minutes between exercises, which will include a light period of stretching.

Effects On Ability Bearing in mind this was my first session of this nature I felt moderately good. The weights showed to be of the correct intensity and frequency. This was likely to be due to the fact that I am already training regularly. I do not feel confident however that I should be moving up the level of my session quite yet, as I am still becoming familiar with these types of exercises. Alterations For Next Session I am decisive that will be cutting my warm up short as it appeared to take up a large proportion of my session that was not really necessary and left me slightly too fatigued for my exercise. I feel that if I do cut my warm up short then I will certainly be ready to move up the intensity from previously. I also feel that I do not need to stretch quite as vigorously as before, so a shorter time closer to 20 secs will be sufficient.

Although this training programme is designed for me as an individual, other things that I could consider are, would my PEP be suitable for people of a younger age than mine. Those involved in training, young people must have an …

Summary of results The sessions were very good and I improved on every exercise and skill from the first session and from the last session. The exercises were all planned out in the right order I think because I didn’t …

I found my personal exercise programme enjoyable to do as I found the productivity of the whole duration to be of great benefit to my club Tae Kwon Do training sessions. This was because I could develop a range of …

My fitness program: I have decided on the most appropriate order for my fitness training regime that won’t exercise the same muscle groups next to each other as much as possible. However, this was not possible in a couple of …

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