Personal Exercise Plan
Introduction:
The two main areas of my Personal Exercise Plan are Health Related
Fitness and Skill Related Fitness. My aim is to improve my Health and
Skill Related Fitness overall. I will do this by creating a 6 week
program of all the different sports and exercises that I do each day.
From this I will be choosing two training methods. These will be
Circuit Training and Interval Training.
My Circuit Training is made up of 5 stations . At each station you do
a specific exercise for a set amount of time before moving onto the
next station. The good thing about Circuit Training is that it is made
up of aerobic exercises which I enjoy doing.
I will also do Interval Training. This is a fixed pattern of fast and
slow exercise. Each repetition of a pattern is called a 'rep' and you
have to finish a 'set' (group of reps) before finishing your overall
exercise session.
I chose these two methods of training because I felt that they will
improve my Health Related Fitness and my Skill Related Fitness the
most.
My chosen sport is football. I have chosen football because I know the
rules of the game e.g. the difference between indirect and a direct
free-kick etc. and also I play for a Sunday club. Cardiovascular
training will improve my power and stamina when I kick a football and
play the game generally. Interval training will improve my speed and
reflexes on and off the ball.
My resting heart rate is 64 bpm and my bleep test score (which I aim
to beat through training in my Personal Exercise Plan when I get back
to school) is 10.0.
Detailed Six-Week Plan
For my Circuit Training I will do 5 minutes of exercise overall each
day. I will do 10 press up's, 10 sit up's, 10 step up's, 10 jumps and
10 squat thrusts. I will keep doing 10 of each exercise for 5 minutes
then record my heart rate and then time my recovery rate.
(Simon and Levisohm 1987). Cardiovascular fitness helps to improve a healthy lifestyle. For this experiment the null hypothesis is that the intensity of the step rate test (High and Low) has no effect on the persons’ heart rate
going to repeat this another 3 times but these times I will work out a
Another factor that could have skewed results would be that I found my heart rate by only taking my pulse for fifteen seconds and multiplying it by four. This might have made my results less accurate as my pulse may have slowed down during the rest of the minute making my heart rate less beats per minute. My running economy consisted of me running with my legs swinging outward and hardly leaving the ground. This form is bad for speed, as I lose airtime and stride length. However, it is good for long distance, as it requires less
After feasting on the December holiday goodies, many people vow to start exercising in the new year. Exercise can reduce your risk of health conditions, helps control your weight, boost your energy level, and improves your mood. (See References 1) Instead of impulsively jumping into a workout routine, arm yourself with a feasible, enjoyable, proven and accessible exercise plan, which according to the American College of Sports Medicine, is most likely to trigger long-term adherence. (See References 2)
To determine if the intensity of exercise affects the heart rate of a 15-year-old boy. Apparatus - 2 stopwatches - 1 laptop (beep test) - 1 fire glass tape (min. 20 meters) - Chalk to mark 20 meters (start to finish). Method 1) Get beep test ready on laptop from - http://www.youtube.com/watch?v=e0U_yQITBks - 2) Bring five male subjects ready at the starting line to run the beep test. 3) Mark 20 meters on the ground outside on the AstroTurf using a long tape.
The data recorded supports the hypothesis, as during the trials the heart rate, breathing rate increases from resting body results as well as that the body temperature remained at an constant temperature. Many changes occurred in heart rate, breathing rate and body temperature. As seen in graph 1 the heart rate was very unstable throughout the trials. This is due to homeostasis. The heart rate rapidly increases in all the trials, but then slowly decreases after the 5-minute resting period. The heart rate increases while doing exercise, as the heart speeds up the oxygen to the muscles. As seen in graph 2 the breathing rate increase while doing exercise, but then later decreases to maintain a stable breathing rate. The breathing rate in this
· I predict that my maximum heart rate will be around 205 BPM, this is
The two major things that will help an athlete while measuring the cardiovascular drift are progression and hydration levels. The heart rate of an athlete working hard during a workout should be no more than their maximum heart rate which is found by, if you’re a female take 226-age, if you’re a male take 220-age. If while doing a workout the maximum heart rate is exceeded by too much it may be necessary to take a break or slow down greatly. This may also help with traking the hydration of an athlete. If an athlete stays hydrated their core temperature will stay regulated which means they won’t sweat as much, which also means the heart won’t be under as much stress while transporting the oxygenated blood throughout the body to the
Written in background research, the normal heart rate is around 60 BPM. However, most subjects were either in the range of 80-90 BPM. Some subjects’ heart rates increases to a 100+ BPM range. Some tools used in the experiment may have had a possible effect on the outcome of the project. For example, using the heart rate watch could have resulted in elevated heart rate due to holding down a button to find the beats per minute as opposed to having something on you already taking the measurement.
Pulse rates can vary from 60 up wards to about a 180 (this is the
Many people are now more preoccupied with their bodies than other things. Consequently, many men and women are willing to invest their time and money just to exercise their body so as to improve their looks. Most of them are turning to crossfit workout routines which aim at muscle strengthening and conditioning. Here is close look at the crossfit workout and why it may do wonders for you.
This experiment is designed to test whether or not gender is a major contributing factor to the recovery heart rate in humans. Most would assume that the male heart rate would be considerably faster in recovery time than that of the female. This experiment furthers that assumption by eliminating uncontrolled variables such as age, build, and health conditions.
As seen in the processed data table, as the intensity of the exercise increases, so does the participant’s heart rate. The graph also supports this by demonstrating that the two variables have a close positive and linear relationship. The data points are close to the trendline which has a positive gradient of 0.3839. The r2 value of 0.9791 is very close to 1, meaning that it has a strong positive relationship. The value also shows that the two variables have a positive correlation in which one variable increases as the other also increases, which supports the other data collected. Furthermore, the error bars on the graph displays the standard deviation of the data points. At an intensity of 140 metronome bpm, the standard deviation
body has to work harder I think that the heart will then increase at a
push myself to become stronger, to become faster, and to improve my health in as many