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My Personal Exercise Plan

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My Personal Exercise Plan


Rounders - An Introduction
==========================

Rounders is played by boys and girls, men and women in every county,
at different levels, from friendly games to International matches. It
is a striking and fielding team game, which involves hitting a small
hard leather cased ball with a round wooden or metal bat and then
running around 4 bases or posts in order to score a rounder. Bowlers
can bowl at over 60mph and batters can hit the ball at more than that.
Rounders is supported by many Local Authority Leisure Services
Departments and has media support to various degrees from local
newspapers and radio stations and has featured on TV in local news
items. Rounders is accepted by Sport England who give annual grant aid
to the NRA for certain aspects of their work and the Foundation for
Sport and the Arts has funded the setting up of the Awards Scheme.

The rules are revised where necessary every 3 years, the last review
was in 2002. The last major change was in 1999 when it was decided to
award ½ rounder for reaching second base after hitting the ball

The game of rounders has been played in England since Tudor Times,
with the earliest reference being in 1744 in "A Little Pretty
Pocketbook" where it is called baseball. This explains why the two
games are similar, and in fact many students of baseball accept that
their sport is derived from Rounders. This is the name used by Jane
Austen in "Northanger Abbey". "The Boy's Own Book" of 1828 devoted a
chapter to Rounders and in 1889 the Liverpool and Scottish Rounders
Association was formed. The first official rules did away with the
practice of putting a running batter out by hitting them with a thrown
ball.



Aims Of My Personal Excersise Programme
=======================================


Fitness Component 1 : Muscular Endurance

Definition - Muscular endurance is the ability of the muscle to
continue to perform without fatigue. To improve your muscle endurance,
try cardiorespiratory activities such as walking, jogging, bicycling,
or dancing.

Link to rounders - Muscles need to be able to perform for a long
period of time during rounders. As well as running round the posts, a
player will also have to run to the ball in fielding, and use arm
muscles, in throwing, bowling, and batting the ball.


Fitness Component 2 : Cardiovascular Endurance

Definition - Improving the ability of your heart and lungs to supply
adequate oxygen to working muscles during prolonged activity.

Link to rounders - For a player to be able to keep going for the whole
game, they will need good cardiovascular endurance, so their body can
keep going, and oxygen will be supplied to the lungs and muscles.

I am going to improve Cardiovascular and Muscular endurance by
different types of circuit training. I will also use interval
training. I will see how much longer I can go on for at the end
compared to the beginning of the programme. I will test my
Cardiovascular and Muscular endurance at the beginning and end of the
programme and measure the difference.

To measure intensity, I will record my heart rate at 5-minute
intervals to ensure I am working in my aerobic training zone. Each
session I will record how long it takes my heart rate to return to its
resting state. This will indicate improvement in fitness.



Task 3 - The link between Fitness and Training for rounders
===========================================================


Fitness Component

Training Method

CV Endurance

Interval training - sprints

Circuit training - fixed load

Muscular Endurance

Circuit training - individual load



Task 4 - My fitness test results
================================


Fitness Component


Test Name


Pre-programme


Post-Programme

Cardiovascular Endurance

Sprints (3 x 80m)

Resting hr = 68bpm

Hr after = 120bpm

Resting hr = 67bpm

Hr after = 115bpm

Muscular Endurance

Circuit training (2 x 15 mins)

Resting hr = 69bpm

Hr after = 120bpm

Resting hr = 68bpm

Hr after = 116bpm



Task 5 - The principles of training
===================================


Definition


Examples From PEP


Specificity

Training should concentrate on the specific needs of the individual

Eg lifting weights - will increase muscular strength but will have
little effect on the aerobic capacity of the individual. As well as
being specific to a sport, the training should be specific to a
certain part of the body


Progression

Overload must be continually increased, otherwise progression will
stop

If the overload of the body systems is increased appropriately, then
the improvements caused by the training can easily be seen, especially
in the early parts of the programme. The stress factor should be
increased gradually

Overload

Overload is the term used to describe activities that impose demands
on the body which are greater than usual

It is possible to improve aerobic activity, muscular strength and
flexibility by using the overload principle. This can be done in three
ways - by increasing the intensity, frequency, and duration of the
activity.

Reversibility

Just as the body adapts to greater stress and gets bigger, stronger,
and faster through training, this will also adapt to less stress
should training cease

It is not possible to keep to the peak of perfection reached through
training unless physical work is maintained. It is estimated that
muscles lose strength 3 times more quickly than they gain it

Task 6 - Six Week Personal Exercise Plan


Session 1

Session 2

Session 3


Evaluation


Week 1

Circuit training (CV - fixed load) 1

Interval training - sprints 1

Circuit training (Muscular Endurance - individual load) 1

Found it quite easy this week, the interval training especially, which
means I will increase the number of sprints next week. I managed the
circuit training, but won't increase it too much.

Week 2

Circuit training (CV - fixed load) 2

Interval training - sprints 2

Circuit training (Muscular Endurance - individual load) 2

I enjoyed the circuit training more this week, especially the fixed
load. To make it harder, I decreased the rest periods. The sprints
were harder than last week but I managed OK.

Week 3

Circuit training (CV - fixed load) 3

Interval training - sprints 3

Circuit training (Muscular Endurance - individual load) 3

Sprints were increased again, which made it quite hard. The individual
load circuit training was hard, as I had increased the number of times
I had to do each activity.

Week 4

Circuit training (CV - fixed load) 4

Interval training - sprints 4

Circuit training (Muscular Endurance - individual load) 4

Sprints were easy, but I struggled with the circuit training.

Week 5

Circuit training (CV - fixed load) 5

Interval training - sprints 5

Circuit training (Muscular Endurance - individual load) 5

Found everything hard this week, as the difficulty had increased.

Week 6

Circuit training (CV - fixed load) 6

Interval training - sprints 6

Circuit training (Muscular Endurance - individual load) 6

Didn't feel as difficult this week, and when we had a friendly
rounders match I wasn't tired at the end of it.

Task 7 - Devising and Carrying out the Training Programme


Cardiovascular Circuit Training

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Resting HR

68bpm

68bpm

67bpm

68bpm

67bpm

66bpm

Warm-up

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Star jumps

1 min work

1 min rest

115 bpm

1 min work

50 sec rest

118bpm

1 min work

45 sec rest

119bpm

1 min work

40 sec rest

117bpm

1 min work

35 sec rest

118bpm

1 min work

30 sec rest

117bpm

Skipping

1 min work

1 min rest

118bpm

1 min work

55 sec rest

118bpm

1 min work

50 sec rest

120bpm

1 min work

45 sec rest

119bpm

1 min work

40 sec rest

119bpm

1 min work

30 sec rest

119bpm

Side steps

1 min work

1 min rest

119bpm

1 min work

50 sec rest

119bpm

1 min work

50 sec rest

120bpm

1 min work

45 sec rest

122bpm

1 min work

45 sec rest

122bpm

1 min work

40 sec rest

121bpm

Shuttles

1 min work

1 min rest

123bpm

1 min work

1 min rest

122bpm

1 min work

1 min rest

122bpm

1 min work

55 sec rest

123bpm

1 min work

50 sec rest

123bpm

1 min work

50 sec rest

122bpm

Step-ups

1 min work

1 min rest

118bpm

1 min work

1 min rest

116bpm

1 min work

55 sec rest

116bpm

1 min work

50 sec rest

116bpm

1 min work

50 sec rest

115bpm

1 min work

45 sec rest

116bpm

Cool Down

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Stretches

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up



Interval Training Programme
===========================


Week 1

Week 2

Week 3

Week 4

Week 5

Week 6


RHR

68bpm

68bpm

67bpm

68bpm

67bpm

67bpm

Warm up

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Main activity

4 x 50m sprints

130bpm

6 x 50m sprints

135bpm

8 x 50m sprints

136bpm

10 x 50m sprints

138bpm

12 x 50m sprints

138bpm

14 x 50m sprints

138bpm

Cool down

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Light jogging

Stretches

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Muscular Endurance Training Programme


Week 1

Week 2

Week 3

Week 4

Week 5

Week 6


Resting HR

68bpm

68 bpm

67 bpm

67 bpm

68 bpm

67 bpm

Warm up

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Press ups

3 x 10

3 x 10

3 x 12

3 x 12

3 x 14

3 x 14

Sit ups

3 x 10

3 x 10

3 x 12

3 x 14

3 x 14

3 x 16

Vertical Jumps

3 x 10

3 x 12

3 x 14

3 x 14

3 x 14

3 x 14

Broad Jumps

3 x 10

3 x 10

3 x 12

3 x 14

3 x 14

3 x 14

Tricep dips

3 x 10

3 x 10

3 x 10

3 x 10

3 x 12

3 x 12

Bicep Curl

3 x 10 2kg

3 x 10 2kg

3 x 10 2kg

3 x 10 2kg

3 x 10 2kg

3 x 12 2kg

Cool down

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Light Jogging

Stretches

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Stretch starting from feet and working up

Task 8 -Evaluating the Training Programmes


Evaluation of my CV Circuit Training Programme


Evaluation of session


Improvements


Week 1

It was quite easy this week, because I was working for a minute and
having a minute's rest.

To shorten the length of the rests.

Week 2

I shortened the rest times of half of the activities, but still found
it quite easy.

Shorten the lengths of the rests.

Week 3

All the rests were below a minute apart from the shuttles because I
found these difficult. However they were easier today so I'll shorten
the rest next time.

To do more of each activity in the minute.

Week 4

Found the step-ups hard, but everything else was OK.

Shorten the lengths of the rests.

Week 5

The star jumps only had a 35 second rest so they were hard, but
overall it was OK.

To do more of each activity in the minute.

Week 6

It was the hardest week this week, but I managed everything.


Evaluation of my interval training programme


Evaluation of session


Improvements


Week 1

I found it quite easy this week, so I can increase the number of
sprints next week.

Increase the number of sprints

Week 2

Slightly more challenging today, but it was still OK.

Increase the number of sprints

Week 3

My legs were aching today so it was very tiring.

Increase the number of sprints

Week 4

Hardest week so far this week.

Increase the number of sprints

Week 5

Found it Ok this week.

Increase the number of sprints

Week 6

It was easier than last week, even with more sprints.


Evaluation of my muscular endurance circuit training programme


Evaluation of session


Improvements


Week 1

The press-ups were difficult, so I won't increase those next week.
I'll increase the vertical jumps because they were easy.

Increase the amount of at least one activity.

Week 2

Most of the activities were easier this week compared to last week.

Increase the amount of at least one activity.

Week 3

I increased everything except the tricep dips and bicep curls, as I
found them difficult.

Increase the amount of at least one activity.

Week 4

Increased the number of sit-ups and broad jumps this week, as I found
those easy.

Increase the amount of at least one activity.

Week 5

Increased the tricep dips and bicep curls, but still found them
difficult.

Increase the amount of at least one activity.

Week 6

It was easier this week compared to last week and the weeks before, I
think my muscular endurance has improved.



Task 9 - Evaluation of my 6 week PEP
====================================

The interval training worked well, as I did 4 x 50m sprints n the
first week and increased the number of sprints I did each week as it
became easier and I got fitter. The circuit training didn't work as
well, because I found it quite hard, especially at the beginning. I
noticed a decrease in my heart race from the beginning of the PEP to
the end, which means I must have been getting a bit fitter. There were
no strange results, but if there were these could be explained by poor
measurement (e.g. timing, heart rate), or if I had done lots of other
exercise on one of the days that wasn't on my PEP.

I planned my PEP the way I did so it would link to rounders. Interval
training helps with speed and power, which you need in rounders. You
need speed when running between posts and running for the ball, and
you need power so you can hit the ball as far as possible. Interval
training also helps improve anaerobic capacity, which is important
when running in short bursts in rounders. Circuit training helps to
improve strength, stamina, agility, aerobic capacity, and anaerobic
capacity. Stamina is important to be at your best throughout the whole
game without getting tired. Agility is needed in rounders when getting
the ball quickly, for example if the ball is rolling and you need to
use long barrier to pick it up.

Playing rounders after the 6 week training programme was a lot easier.
My agility had improved a lot, so I could pick up the ball quickly
when fielding. I didn't feel tired after a game, which shows my
general fitness had improved. There was also more power in my arms so
I could hit the ball further and bowl the ball faster.

Task 12 - My stretches

The simple technique of stretching can play an important role in
helping you to prevent the occurrence of sports injury. Unfortunately
stretching is one area of athletic preparation often neglected.

One of the greatest benefits of stretching is that you're able to
increase the length of both your muscles and tendons. This leads to an
increased range of movement, which means your limbs and joints can
move further before an injury occurs. For example, if the muscles in
your neck are tight your ability to look behind is limited. If your
head is moved beyond this range (in a football scrum or tackle for
example), it could result in a muscle tear or strain. You can help to
prevent this from happening by increasing the flexibility, and the
range of movement, of the muscles and tendons in your neck.

The Hamstring muscles are put under a huge strain when doing any sort
of sport that involves running and especially for sports that require
kicking. Short, tight hamstring muscles can spell disaster for many
exercisers. By ensuring these muscles are loose and flexible, you'll
cut your chance of a hamstring injury dramatically.

While injuries can occur at any time, they are more likely to occur if
the muscles are fatigued, tight and depleted of energy. Fatigued,
tight muscles are also less capable of performing the skills required
for your particular sport or activity. Stretching can help to prevent
an injury by promoting recovery and decreasing soreness. Stretching
ensures that your muscles and tendons are in good working order. The
more conditioned your muscles and tendons are, the better they can
handle the rigors of sport and exercise, and the less likely that
they'll become injured.

The main benefits of stretching are:

· enhanced physical fitness

· enhanced ability to learn and perform skilled movements

· increased mental and physical relaxation

· enhanced development of body awareness

· reduced risk of injury to joints, muscles, and tendons

· reduced muscular soreness

· reduced muscular tension



Task 11 - Safety and correct use of equipment
=============================================

Warming up and stretching before exercise is very important, as is
cooling down. This is to prevent injury, because if you don't warm up
properly and stretch, you could pull a muscle. When planning my PEP I
made sure there were sections where I had to warm up and stretch so I
wouldn't forget and get an injury. The only equipment I needed to use
for my PEP were cones and a skipping rope, so there wasn't much chance
of an injury, except for tripping over the skipping rope.

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