Personal Exercise Plan

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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.

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