Sometimes get too much sleep

The major strengths are: 1. My fitness tests results, in which I got good scores on most. However, a few of these need to be improved. 2. I do not smoke 3. I do not drink alcohol 4. My diet is mostly balanced and varied. 5. My weight, relative to my age, stage of growth and sports I play is good. 6. I am careful to balance my time between work and leisure. 7. I exercise regularly, trying to do an hour each day. My main weaknesses are: 1. I do not consume enough water in my diet  2. I sometimes have bad days in my diet where I eat too much fat and salt i.e. fast food

3. I sometimes miss meals in my diet. 4. I often don’t get enough sleep, and sometimes get too much sleep. 5. My BMI reading is overweight, but BMI is relative. 6. I do not use either of the S.P.O.R.T of F.I.T.T principles of training. 7. Some of my fitness tests were below average e.g. standing long jump. I also wish to improve my multistage fitness test result. A Detailed Action Plan to Improve the Identified Weaknesses 1. For weakness number one, which is my water consumption, there are a number of things that I could do to improve it. Water is essential to our bodies for a number of basic life-preserving processes.

Indeed water is the main component of blood and is essential for the brain. Not consuming water will lead to dehydration, which in turn leads to headaches, loss of concentration and in very extreme cases can lead to kidney stones. It is also essential to keep the levels of water in our body balanced, as we need to replace the fluids lost when we sweat. I should therefore aim to drink the recommended 2.5 litres per day, and this should be spaced out during the day and not all at once. It is also important to drink before and after exercise.

2. My second weakness is that I sometimes have days where my diet lapses in healthiness, for instance if I go to a fast food restaurant. On these days I consume far too much fat and salt and not enough protein, and definitely not enough fruit or vegetables. This is very easy to improve, and simply requires self-discipline. I need to avoid fast food restaurants, and if I do visit them, I must only do so very infrequently.

3. My third weakness is that I often miss meals in my diet, particularly breakfast. This is often because I do not wake up in time on school mornings, and at the weekend I sometimes wake up too late for breakfast. This is especially bad on school mornings as it affects my concentration levels throughout the day. 4. My fourth weakness is that my sleep patterns are too varied, and I normally don’t get enough sleep. This greatly affects my concentration during the day, and also my performance in sport. To improve this I could keep a sleep regime and go to bed at a consistent time every night and wake up at the same time every morning so that my body gets into a better sleeping pattern.

5. To better my BMI, I could embark on a fitness programme to reduce my weight to a level that is normative to my age. However, this could be detrimental to my sport. 6. My sixth weakness is that I use neither the S.P.O.R.T nor the F.I.T.T principles of training. To improve this I could get a coach or teammate to help me with the principles. 7. My seventh weakness is possibly the simplest to correct, as it simply requires practice. However, I could also use the S.P.O.R.T and F.I.T.T principles to improve my training for these fitness tests.

Criteria by Which Improvement Will Be Judged So that I could track of any improvements to my lifestyle that may have been made, I would record a number of different aspects to do with my lifestyle. For weakness number one, for example, I would keep a diary documenting all of the water that I had consumed over a one-week period. Then I would see if I had met the recommended 2.5 litres per day. If I had, I could then assume that I had improved and I would no longer keep a diary. However, if I had not met the recommended amount of water per day then I would continue to keep the diary until an improvement is made.

I would do a similar thing to that of my first weakness for my second and third weaknesses, and I would keep a food diary. In this way, I could look back on the past week and see if I had met my goals and improved, and then I could stop keeping track of what I was eating in the assumption that I would continue to eat healthily. If I found that I started to make the same mistakes again, I would start keeping the food diary again.

For my fourth weakness, I could do a similar thing as per above and keep a diary for my sleep patterns and note any improvements from that. However, I could also ask my family to help me to get up on time and to go to bed on time. My sixth and seventh weaknesses are also linked, as if I am to improve my fitness test results efficiently I need to use the S.P.O.R.T and F.I.T.T principles of training, and therefore I am improving my sixth weakness. To improve my fitness test results I would have to increase the amount of training I would need to do, and to train efficiently I should use the principles of training.

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