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
body has to work harder I think that the heart will then increase at a
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)
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
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.
· I predict that my maximum heart rate will be around 205 BPM, this is
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
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
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
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
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.
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.
push myself to become stronger, to become faster, and to improve my health in as many