Personal Excersize Program

Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve by the end of the 5 sessions in terms of aspects of fitness/skills you want to improve. 5 marks On a weekly basis I use the gym three times a week which is twice at school and once outside in the leisure centre. I don’t suffer any physical or mental health problems or injuries so I will not be held back by any disabilities.

By the end of these 5 weeks of training I want to have improved my physical strength so I can give a stronger pass to move the ball quicker and prevent other players from intercepting it and hold people off in a game easier and for longer which should help me improve in defence overall in a game of basketball. Other than using the gym the only fitness I posses would be basic and standard fitness rate which would only allow me to perform simple everyday tasks like walking around and lifting things like my school bag. Awareness of safety aspects. Outline any potential risks with any apparatus/equipment. What factors will you need to consider when planning the order/types of exercises? Explain how and why you will prepare your body for exercise/and help it to recover afterwards. 5 marks

To avoid any injuries, when entering a gym/fitness room you must make sure firstly you have all the appropriate equipment for any type of exercise you will be doing for example using ice skates to run on a treadmill would be much more likely to cause injury and would affect the persons performance than to wear light, comfy trainers. Only enter the gym after a full warm-up because this can help prepare you for exercise and will prevent injury.

Never enter a gym before making sure shoe laces are tied and tight to prevent any possible injuries. Never enter a gym dehydrated to prevent injury and help perform better. Do not exceed physical limits either with speed on a treadmill or with weights because it can cause injury. Do not enter a gym chewing or eating anything because this could make you choke. Before using any machine in the gym make sure you know exactly how to use it to prevent any injury and to help you reach your full potential. Finally always follow any further gym guidelines.

Make sure to finish with a cool-down to help recover and to prepare your body for the rest of your day. Appropriateness of chosen exercises. Explain why you have chosen at least two of the exercises/activities and how they will help you achieve your targets. 5 marks Tricep Pulls – I have chosen this exercise because it will make my triceps stronger so I can give a harder pass in a game. Bicep Curls and Pulls Ups – I have chosen this exercise to make my biceps stronger and therefore be able to hold more people off or for a longer time.

Push Ups – I have also chosen this exercise to hold people off in a game. These are just 4 of the 8 exercises I have chosen in my pep for an improvement in a game of basketball Appropriate application. Explain how your training will progress each time and how you will be working harder. 5 marks During my gym sessions I needed to make sure the exercises were worth the effort and I knew this because of the careful planning.

So while in the gym I recorded my repetitions and sets of reps. All my exercises were finished with an overload. I have progressed in my pep by using the gym once a week and by specifying which muscles I train. Then using the principles of training throughout which are Frequency, overload, intensity, time which all group together and help progression. After each week of training I noticed the programme was working because I was able to use bigger weights, more repetitions and more sets.

Purpose/aim of the programme. Personal fitness profile. Explain how fit you think you are, and if you have any injuries or health problems. Outline how much physical activity you get in a typical week. State what targets you expect to achieve …

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