PEP Planning and monitoring a personal exercise programme.
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Transcript of PEP Planning and monitoring a personal exercise programme.
![Page 1: PEP Planning and monitoring a personal exercise programme.](https://reader035.fdocuments.in/reader035/viewer/2022062311/5a4d1b257f8b9ab059996d15/html5/thumbnails/1.jpg)
PEPPlanning and monitoring a
personal exercise programme
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The individual and their requirements
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What is the individual trying to achieve?
• To lose weight• To maintain a healthy heart• For general health and well-being, to feel
good about themselves• To regain fitness after an injury• To get properly fit to play a specific
competitive sport
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Take into account individual’s background/history
• Male or female?• Young or old?• Previous exercise
experience?• Medical clearance?
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Which fitness components?
• Based on the individual’s requirements and what you are trying to achieve, you then decide which fitness components you are going to train to improve.
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Physiological fitness components
Flexibility
MuscularEndurance Speed
Strength
Cardio-Vascular
Endurance
PhysiologicalFitness
components
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Skill related fitness components
Agility
Balance
timingSpeed ofreaction
Co-ordination
Skill relatedFitness
components
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Which fitness components?
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Fitness testing and measurement
• When you have decided which fitness components to address, it is a good idea to do some fitness tests to ascertain the starting level of fitness.
• You can then re-test every so often to check that fitness levels are improving and to modify your training programme where necessary.
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The multistage fitness test• Tests cardiovascular
endurance• Gives a fairly
accurate estimate of VO2 max (how efficiently our heart and lungs can get O2 to our muscles over a period of time).
• Good test for games players
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The 12 minute run (Cooper test)
• Also tests cardiovascular endurance
• Good test for events which require continuous steady activity
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Sprint tests
• Measure speed• 30m acceleration test• 60m sprint test• 30m ‘flying’ sprint test• The running based
anaerobic sprint test (RAST)
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Sit and reach test
• Measures flexibility (hips, hamstrings & lower back)
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Press-up / sit-up test
• Test muscular endurance
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Illinois speed and agility test
• Tests speed, agility and balance
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Stork stand test
• balance
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The training programme
• When developing a training programme you need to follow certain important principles
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FITT Principles
• Frequency
• Intensity
• Time
• Type
• 3 x per week
• How hard we work
• 30 minutes
• Must reflect the needs of the sport
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Training principles• Overload
• Specificity
• Progression
• Peaking
• Reversibility
• Working beyond present limits – body adapts
• Training must be specific to the intended activity
• Easy -> difficult General -> specific Quantity -> quality• Coincide with major event
• Improvements lost at about one third the rate gained
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Which training methods?
• Circuit training• Continuous training• Fartlek training• Flexibility training• Interval training• Weight training