Personal Exercise Program
1) Purpose/aim of the programme in relation to prior fitness,
performance levels and any injuries/ health problems.
I think I have a good fitness level and do several activities to
maintain my level of fitness. I play two hours of sport a week at
school. And this sport varies depending on the type of activity we are
doing at school. Lately we have been going hockey and rounders. I play
sports because they keep my heart and lungs fit and active and the
continual playing of sports increases my endurance.
I also play squash once a week with my Dad at the local sports centre
which increases my flexibility, reactions and aerobic fitness,
Health is also about social well-being and I feel happy with the
social circle I am within, and also have a close group of friends and
I am always included. I feel happy and content most of the time and
have a happy and enjoyable time at school.
I attend school all the time and rarely have a day off. I have had no
major illnesses or injuries. As extra activities to keep healthy I
walk my dogs around the local park for about 30-45 minutes, I walk to
and from school with my friends each day and I work from 12:00-5:00 on
Saturdays and some nights in the week after school until 5:00.
These activities are not exceedingly challenging but help to keep my
general fitness good.
I hope to soon start to go jogging after school for about 20 minutes
after I have moved house, as the area I am moving to has a short
circuit suitable for jogging around. I hope to jog this circuit at
least 3 times a week and record the time it takes me to jog the
circuit and to see how well I ca...
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...benefiting from doing the programme. As I am
spending at least 30 minutes on the entire circuit I feel this is a
substantial phase of time for each muscle group to begin working, and
also to improve within.
To work out what the maximum heart rate for my age range should be, I
have to minus my age from 220. I am 15 so 220-15=205. This is my
maximum heart rate. There are different thresholds for different
training zones. For the anaerobic training zone, I need to work out
80% of the maximum heart rate. So 80% of 115 is 92. This is my
anaerobic threshold. For the aerobic training zone, I need to find 60%
of my anaerobic threshold. So 60% of 92 is 55 (2 s.f.) This is my
aerobic threshold. I can use these thresholds to see whether my own
heart is on target with the figures it should be, when doing my
circuit training.
Submaximal and maximal exercise testing are two analytic methods that can be used to examine the cardiovascular, and cardiorespiratory fitness/health levels of the individual being examined. Submaximal testing is usually preferred over maximal mainly because the submaximal exam is more practical in a fitness/health environment. Both test require the individual being examined to perform controlled exercise on a(n) treadmill/ergometer until either steady state has consecutively been reached (submax), or the individual reaches their max (close to it). Being that both test are set to exceed time limits of more than 3 minutes we examine the use of the ATP-PC, Glycolytic, and Oxidative energy systems. Although a huge portion of the test involves the use of the oxidative energy system, we must remember that the three systems are co-occurrent.
The first participant measured her pulse rate for 30 seconds before starting the exercise. Her pulse rate was calculated to determine the number of beats per minute. She then stepped on the platform (up and down) and continued at a slow pace for 3 minutes. After three minutes of the exercise, she measured her pulse rate every minute to determine her recovery time. This process was repeated until her pulse rate returned to normal.
Pre-exercise: For this activity, each group member needed to be familiar with taking and reading another group member’s blood pressure. Many types of instruments exist for measurin...
Investigate the contemporary body of knowledge that underpins the current recommendations for exercise programming in the pursuit of improved health.
I have many goals as an Athletic Training Student, and continuing my education is the biggest goal in order to be successful in my career and future goals. Eventually, I will earn a doctorate and go on to work at a professional level with a major league soccer team. I also aim to increase the knowledge and awareness of mental health within the field of athletic training.
your doctor or a reputable weight chart that shows -Cardiovascular endurance is the ability of the heart ideal weights for your age and body type.
The Queens College/McArdle Step Test, the Rockport One Mile Walk Test, and the 1.5 Mile Run Test are three different field tests that were performed in this lab that were used to measure and predict an individual’s aerobic capacity. The measurement of aerobic capacity, or VO2 max, is a valid way to assess an individual’s cardiorespiratory fitness level. VO2 max refers to the maximal amount of oxygen an individual utilizes during intensive exercise. A higher VO2 max demonstrates a more efficient cardiorespiratory system as an individual with a higher VO2 max can sustain a higher intensity for a longer
The purpose of this experiment was to gather data on how the amount of time spent active impacts the speed of heart rate in beats per minute. The hypothesis stated that if the amount of time active is lengthened then the speed of the heart rate is expected to rise because when one is active, the cells of the body are using the oxygen quickly. The heart then needs to speed up in order to maintain homeostasis by rapidly providing oxygen to the working cells. The hypothesis is accepted because the data collected supports the initial prediction. There is a relationship between the amount of time spent active and the speed of heart rate: as the amount of time spent active rose, the data displayed that the speed that the heart was beating at had also increased. This relationship is visible in the data since the average resting heart rate was 79 beats per minutes, while the results show that the average heart rate after taking part in 30 seconds of activity had risen to 165 beats per minute, which is a significantly larger amount of beats per minute compared to the resting heart rate. Furthermore, the average heart rates after 10 and 20 seconds of activity were 124 and 152 beats per minute, and both of which are higher than the original average resting heartbeat of 79.
goal will work hand in hand with my dieting goal and if done correctly I should have below 10
Exercise Science is a field of work that is valued by many. There are different paths for different kind of people whether they are interested in personal training, physical therapy, or even some kind of sports coach. The route I would like to take would be Exercise Science for Athletic Training. I want to be an Athletic Trainer because growing up, I loved playing and watching sports. I played baseball for about 2 years, ran track for 3, and played basketball my entire life. After my high school career, I knew that I could not stay involved in sports because all of the injuries I have experienced so I decided I wanted a job that is behind the scenes but still rooted in athletics.
· I predict that my maximum heart rate will be around 205 BPM, this is
In order for me to reach my targets I am going to do 2 sessions a week
Pulse rates can vary from 60 up wards to about a 180 (this is the
Since Samantha has a very active lifestyle, we will be assigning her the coefficient 1.45. Our equation will now be complete. EER = 354 -6.91 X 30 + [1.45 X (9.361 X (59.02 + 726 X 1.651)].
Physical activity- actions performed with the body, in the form of movement or exercise such as; running or walking.