Personal Exercise Plan

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Personal Details

Name �Michael Jordan

Age �17

Gender - male

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Height �1.75 m

Weight �75 kg

Health Problems or injuries �none

Activities undertaken - Basketball. Currently I play for the school and local club, the

Stevenage Senators

Facilities available - gymnasium & equipment

Fitness Test Results (5 September 000)

Fitness Test Result

Multi-Stage Sit-up Test 5 minutes 10 seconds

Multi-Stage Shuttle Test Level 10 & 8 shuttles

Sit & Reach Test 7 cm

Grip Dynamometer 44 kg dominant hand

0 metre Sprint . seconds

Vertical Jump 51 cm

Page

Fitness Requirements for Basketball

The game of basketball requires many different aspects of fitness which I will outline below.

Aerobic Endurance-a good level of cardio-vascular fitness is needed because of the continuous nature of the game.

Speed �needed to move into position quickly both in attack and defence

Strength �leg power is probably more important than upper body strength although this is required for shooting. Explosive leg power is needed for rebounding, jump shots and jump-ball

situations. Muscular endurance is also needed because of the repetitive nature of the game.

Flexibility - needed for all aspects of the game to reduce the risk of injury and to allow movement to the ball in a variety of situations.

As well as the health related aspects of fitness, several skill-related components are important. Agility, balance, co-ordination & reaction time are needed for all aspects of the game.

As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need. It also will allow me to be specific and adapt the exercises and work intensities easily as the programme develops.

As well as doing the circuits I will also attend two basketball practices, one in school and one at the club, and also play matches when arranged. Because of this I will arrange the time of the circuits to ensure I have either ample recovery after a match or rest before a match.

Fitness Retest Results ( October 000)

Fitness Test Result Retest results

Multi-Stage Sit-up Test 5 minutes 10 seconds 5 minutes 40 seconds

Multi-Stage Shuttle Test Level 10 & 8 shuttles Level 11 & 4 shuttles

Sit & Reach Test 7 cm 1 cm

Grip Dynamometer 44 kg dominant hand 48 kg dominant hand

0 metre Sprint . seconds . seconds

Vertical Jump 51 cm 57 cm



Evaluation of PEP

Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.

The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and defiantly made me work hard. I now

understand how to implement gradual changes to the intensity without

risking injury and fatigue. I also have a better understanding of the need for

adequate recovery time and the importance of a proper cool-down period.

Before following this PEP I used to only spend time warming-up.

The exercises were followed safely and the quick safety check of equipment was carried out each session.

The retest results show I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to

develop my upper body strength.

I found the evaluation of each individual session useful and will continue to do this in the future, not only for training but matches to make my goal

setting more effective.

The PEP helped my levels of motivation, as I wanted to constantly strive for

improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance.

I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.

Page

Personal Exercise Plan

Training Session No. ..1… Type of Training ……Circuits…………

Date ……1 September 000…..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 0 seconds work per station with 0 seconds recovery between stations

• 60 seconds walking recovery between each circuit

#1 Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Triceps dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

I was generally pleased with the session. I found the exercises quite easy with the amount of recovery time allowed, but my hamstrings and calf muscles did tighten a little in the last circuit. I did recover quickly

between the circuits, so maybe need to alter this next time. The order of the exercises seemed fine and didnt overload one part of the body too much.

The warm-up was fine and completed in the time I had allocated myself.

However I possibly need to spend more time on my lower back and hamstrings next session.

Considerations for next session

Warm-up/Cool-down�spend more time on the hamstrings and calf muscles.

If possible pair up with someone else to help with passive stretching exercises.

In order to overload myself, I think the work time should be increased by 5

seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same.

Page 4

Personal Exercise Plan

Training Session No. …… Type of Training ……Circuits……………

Date ……18 September 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 0 seconds recovery between stations

• 60 seconds slow jogging recovery between each circuit

#1 Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Triceps dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didnt complete a full range of movement on some of the upper body exercises.

After the first session I did feel sore around the shoulders and hopefully the extra time spent stretching during the cool-down will help the DOMS.

Considerations for next session

The intensity of work load should remain the same, as well as the exercises on each station. However I feel the recovery between the stations could be

reduced slightly, but between the circuits the activity should not be altered, as too many changes may be too much for me to cope with and produce poor quality exercises. I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit.

Page 5

Personal Exercise Plan

Training Session No. …… Type of Training ……Circuits……………

Date …… September 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 5 seconds recovery between stations

• 60 seconds slow jogging recovery between each circuit

#1 Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

Warm-up - pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings.

The circuit was definitely harder than last time with the reduction in

recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises.

The arm exercises seem to have improved and I generally dont have to slow down as quickly and can maintain the intensity for longer.

Considerations for next session

As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as Ive found my heart rate drops quite quickly and feel ready to start again.

I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises.

Page 6

Personal Exercise Plan

Training Session No. …4… Type of Training ……Circuits……………

Date ……8 September 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 5 seconds recovery between stations

• 50 seconds slow jogging recovery between each circuit

#1 Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

I felt the circuits definitely overloaded me, but I felt more comfortable than last week on several stations, including the press-ups and squat jumps. I think it was the correct decision to maintain the levels of intensity & would benefit from a repeat session next time. I coped quite well with the recovery between the circuits, but the reduction in time made a difference. My flexibility also seems to be improving, but my other training at the basketball club is helping with this aspect as well.

Considerations for next session

Maintain this level of intensity next session.

I need to allow more time to cool-down, especially for the mobility exercises, as the extra training is making me slightly stiffer for my other activities and this may help me warm-up easier for those.

Page 7

Personal Exercise Plan

Training Session No. …5… Type of Training ……Circuits……………

Date …… October 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 5 seconds recovery between stations

• 50 seconds slow jogging recovery between each circuit

#1 Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

Compared to the last session I maintained my levels of concentration much better, allowing me to focus on each station to complete it at a high intensity. I recovered well between the circuits, with my heart & respiratory rate dropping quite quickly. I feel the upper body exercises could now be made slightly harder, as I am coping much better and completing them without stopping, especially the pull-ups.

Considerations for next session

Increase the loading on some of the upper body exercises. I feel the recovery time between the stations could be reduced but the work rate should not be altered.

Reduce the recovery time between the circuits again but rather than jogging I will return to walking.

Page 8

Personal Exercise Plan

Training Session No. …6… Type of Training ……Circuits……………

Date …… October 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 0 seconds recovery between stations

• 40 seconds slow jogging recovery between each circuit

#1 Inclined Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Full pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

Changing two upper body exercises was probably too much. Although the inclined press-ups were okay, the full pull-ups were too hard and I had to stop once and drop off the beam and rest for a few seconds during each circuit. I felt the reduction in the recovery time was fine, and the walking between the circuits could have actually stayed as a jogging recovery. I now feel Im almost rushing to the next station, and am motivated to keep the intensity as high as possible for each one.

Considerations for next session

Maintain the levels of intensity, but alter the recovery time activity between the circuits to jogging.

As the pull-ups really were probably too hard I think they should be altered, but keep the inclined press-ups.

Page

Personal Exercise Plan

Training Session No. …7… Type of Training ……Circuits……………

Date ……1 October 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 0 seconds recovery between stations

• 40 seconds slow jogging recovery between each circuit

#1 Inclined Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Modified pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

I was pleased with the way I performed the upper body exercises compared to the last session. Changing the pull-ups back to the modified version helped me cope with the others more effectively.

Overall the level of intensity is about right and although I am finding it demanding I can keep working for the full amount of time and recover quickly enough t start the next station.

The warm-up seems to be getting easier and doesnt take as long to feel fully stretched.

Considerations for next session

For the final session the levels of intensities and recovery should remain the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible.

Page 10

Personal Exercise Plan

Training Session No. …8… Type of Training ……Circuits……………

Date ……17 October 000………..

Session Outline (including intensities & recovery)

• circuits of 10 stations

• 5 seconds work per station with 0 seconds recovery between stations

• 40 seconds slow jogging recovery between each circuit

#1 Inclined Press ups

# Bench jumps

# Scrunch sit-ups

#4 Leg Changes

#5 Tricep dips off the bench

#6 Squat jumps

#7 Sit-ups

#8 Full pull-ups off the beam

# Step-ups

#10 Shuttle runs

Evaluation of session

The session, although demanding was actually much better than last week. I even managed to complete two circuits on the pull-up station without stopping. This may have been due to the fact I felt highly motivated as this was the last session and was very focused on completing the exercise if I could.

The warm-up and cool-down both went well and I really noticed a

difference in my flexibility over the course of the PEP.

Considerations for next session

Now I have actually trained properly and followed a structured training programme I think I will continue to do so. I have seen a difference in my fitness levels and enjoyed seeing the improvement.

Page 11

Fitness Retest Results ( October 000)

Fitness Test Result Retest Result

Multi-Stage Sit up Test 5 minutes 10 Seconds 5 minutes 40 seconds

Multi-Stage Shuttle Test Level 10 and 8 shuttles Level 11 and 4 shuttles

Sit and Reach Test 7 cm 1 cm

Grip Dynamometer 44 kg dominant hand 48 kg dominant hand

0 metre Sprint . seconds . seconds

Vertical Jump 51cm 57cm

Evaluation of PEP

Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.

The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up.

The exercises were followed safely and the quick safety check of equipment was carried out each session.

The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength.

I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective.

The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance.

I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.



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Order your authentic assignment from Live Paper Help and you will be amazed at how easy it is to complete a quality custom paper within the shortest time possible!



Jeolous between brothers and parents relationship.

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If you order your custom term paper from our custom writing service you will receive a perfectly written assignment on Jeolous between brothers and parents relationship.. What we need from you is to provide us with your detailed paper instructions for our experienced writers to follow all of your specific writing requirements. Specify your order details, state the exact number of pages required and our custom writing professionals will deliver the best quality Jeolous between brothers and parents relationship. paper right on time.

Out staff of freelance writers includes over 120 experts proficient in Jeolous between brothers and parents relationship., therefore you can rest assured that your assignment will be handled by only top rated specialists. Order your Jeolous between brothers and parents relationship. paper at affordable prices with Live Paper Help!



I remember when my sister Iam sometime dont get along, she is older than me, most of the time she picking one me. She is the first girls after 5 brothers can you imagen all the attention was focus on her, she was the littler girls, my parents really go crazy over the first girls girls. She receive all the attention and all their love. But after 4 years I can now she is not longer the center of attention.

She used to said that my mother spend more time with me. She was feeling like this until she was a teen.We used to compete and fight with each others while we growing up, but we become inseparable when we get older.Now my sister I am are the best friends. But as the years pass and I look my brothers and sisters as special friends who cantbe repleased by any one else. I still remember my parents said that friends change they move away but family will always be there in good time and in bad. She used to said that family relationship are the strongest bonds, for my own happiness and theirs.

It Iam register in this side is becousse I need help with my paper, that why Iam trying to get a free sample.

Can you please help me with this matte I need to do a spchology paper in parents raltiionship and Brother jeolousy.So can you help me with any information in this matte. Thank you.

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Please note that this sample paper on Jeolous between brothers and parents relationship. is for your review only. In order to eliminate any of the plagiarism issues, it is highly recommended that you do not use it for you own writing purposes. In case you experience difficulties with writing a well structured and accurately composed paper on Jeolous between brothers and parents relationship., we are here to assist you. Your cheap custom college paper on Jeolous between brothers and parents relationship. will be written from scratch, so you do not have to worry about its originality.

Order your authentic assignment from Live Paper Help and you will be amazed at how easy it is to complete a quality custom paper within the shortest time possible!