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My Personal Exercise Program (P
...
P)
Sport = Rounder’s
Health Related Fitness:
1
...


2
...
If you
are a batter, you would need muscular strength to hit the ball a
longer distance
...


Flexibility- The range of movement you can use on different joints
around your body
...


Body Composition- The measurement of your body as a
percentage on fat muscle or bone
...


Muscular Endurance- The ability of moving your muscle’s without
getting tired to use voluntary muscles repeatedly- This is needed in
rounders when trying to run around the posts in an attempt to score
a rounder
...


2
...
- You
would need hand-eye coordination as a batter, you would be
knowing the right time that you will hit the ball
...


3
...


4
...


5
...


6
...
This will be needed in rounder’s as the player would need
to run around the post when batting and getting to the ball quickly
when fielding
...

Cardiovascular Fitness is important in Rounder’s because the game is
played for long periods of time, building up slow twitch fibres and to be
able to last the duration of the game without tiring
...
In addition the two
areas were chosen as I feel that I am the weakest in those areas and have
the biggest room to improve
...
The physical
activity readiness questionnaire is a self-screening tool that can be used
by anyone who is planning to start an exercise program
...
There are many reasons for a ParQ:


To increase health



Feel Good factor



Individual Needs

PAR-Q Questionnaire:
1
...


Do you feel pain in your chest when you do physical activity?

3
...


Do you lose your balance because of dizziness or do you ever
lose consciousness?
No

5
...

1
...


How often have you been bothered by feeling down, depressed or
hopeless?
Not at all/Several days/More than half the days/Nearly every day

3
...


How often have you been bothered by feeling tired or having little
energy?
Not at all/Several days/More than half the days/Nearly every day

5
...

Intensity- I would rate my training session out of /10, a 5, or at a
medium intensity, which increased throughout the 6 weeks
...

FITT Principle for my 6 week programme:


Individual needs- I have taken account of my individual needs in
my fitness program as have taken account of my level of fitness
and motivation
...
I have no restrictions to what I can
do
...




Progressive Overload -I have used progressive overload in both
of my training programmes, where I increase the intensity of my
training
...




Rest and Recovery -I have allowed my body to adapt and recover
to prevent injury in my program through breaks between each
stage in my activity program
...




Reversibility -I aim to prevent the principle of reversibility, this is
by keeping my general health up
...



5

Specific – I aim to improve my 12 Minute Cooper Run from
1900m to 2000m

Achievable – Over the 6 weeks, I feel that the aim is within reach
...




Time-bound – The goals set must be achieved in 6 weeks
...




Achievable – Over the 6 weeks, I feel that the aim, to plank for
longer, is within reach
...




Time-bound – The goals set must be achieved in 6 weeks
...


6

Circuit training- Where you perform a series of exercises in a
circuit
...


2
...


3
...


4
...
Interval
training-Alternating between periods of hard work and rest- This
improves speed and muscular endurance
...


Cross training-Involves using different training methods-This
improves all areas of health

6
...


The two methods of training that I am going to use are:
7

Continuous Training for Cardiovascular Fitness
Circuit Training for Muscular Strength

Component

Fitness Test

Result before PEP

Result after PE

Cardiovascular
Fitness

12m Cooper Run

1900m-above
average

2020m-above
average

Muscular Strength

Plank

1:18

1
...
You have a short rest between each station and all the exercises are
different and can be easily adapted to suit your needs
...
It
would be better if I had
a longer warm up
session and had water
on hand for the breaks
between the activities
...


Week 3

13

Activity

Continuous Training

All of the activities
were completed
...


Week 5

Continuous Training

By this week , I felt that
the activities were not
as demanding ,as there
were in previous weeks
...

When taking part in the
circuit, I felt quite
dehydrated but I had a
bottle of water on hand
...

14

The component Cardiovascular Fitness’s target of being able to run a
distance of 2000m in the cooper run was met as I managed to get 2020m
in the 12 minute cooper run
...
Against the
national average for my age group I am still in the above average title, if
I was to be excellent I would be more than 2100m
...

The Muscular Strength was the other component that I wanted to
improve on the increase my performance in Rounder’s on but
unfortunately this was not achieved during the six weeks set aside for
improvement
...
I did not reach the aims
set in the S
...
A
...
T goals
...
This is
because I would like to practice more on those specific areas to see if I
could get even better in the Cooper run and planking
...


2
...

Work to an energising music playlist- This is because if you work
to an energising and fast paced play list you are more likely not to
notice the noise around you and be more focused on your training
session
...


4
...


5
...


Shortening the training times- By shortening the training times you
wont feel so tired and run down after the exercise

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