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Section 1: Intorduction ---------------------------------------------------- Page 3

Section 2: My aims and smart target settings --------------------------------- Page 4

Section 3: Components of fitness present in my chosen sport ------------------- Page 5

Section 4: The Principles of Training ---------------------------------------- Page 7

Section 5: Initial testing ----------------------------------------------------Page 9

Section 6: Training methods ---------------------------------------------- Page 13

Section 7: Warming up and cooling down ---------------------------------- Page 14

Section 8: Planning and performing the PEP ---------------------------------------- Page 15

Section 9: Retesting ------------------------------------------------------------- Page 39

Section 10: Evaluation ---------------------------------------------------------- Page 40

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I have had a passion for sporting activities ever since I was very young.
I loved the thrill and excitement of running around and learning new
sporting skills. When I was young, I was involved in gymnastics and
swimming and even participated in a gymnastics competition where
I received 2 second place medals. However, as I grew older, my
passion changed to more aggressive and active sports and I began to
take an interest in football, netball and basketball. Currently, I take
part in netball training 3 times a week for an hour and a half each,
and football on Saturday nights. I enjoy keeping fit, and regularly go
to the gym to maintain my fitness. I have taken part in my schools
football and netball teams and wish to involve myself more in the
future. My standard of achievement is at school team level and I
would place myself at the performance level on the Participation
Pyramid. I have successfully completed a ParQ, and am fit and
healthy enough to take part in all sports and fitness programmes.
ABOUT NETBALL SPECIFICALLY
I have decided to do netball for my PEP, because I have a passion for
the sport, I practice frequently, and I would like to take it further
when I am older. I started playing netball in year 7, and ever since
then, I have practiced improving my skills and tactics. I play all
positions apart from GA and GS, but I find that I am most useful in
the Centre position as I can defend and attack accordingly. I chose
to improve cardiovascular endurance and power, not just because
they are essential components in a game of netball, but because they
are useful in other sports and activities too, and will ultimately
improve my physical wellbeing. When Im older, I hope to continue
to practice netball, and enter local teams to play in tournaments and
leagues.
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I have many reasons to attempt this Personal Exercise Programme. Firstly,


after the six weeks, I hope to improve my cardiovascular fitness by doing
continuous training and interval training, as my position in netball (centre)
requires a lot of movement, and also put on at least 2KG of leg muscle
through weight training and circuit training in order to increase my power in
specific activities. I would need leg power to be able to jump as high as possible
in order to defend to the best of my capabilities. I also want to become more
confident with my chosen sport, netball, and to perform it to my best ability.
Overall, I hope to increase my fitness and improve my health, and also
consistently manage my fitness levels to achieve progressive overload. This
personal exercise programme will also allow me to work on specific parts of
my body, so that on the whole, my netball skills will improve.
PECIFIC this is a very precise goal, and not something generalised.
Thus, you know when you have achieved it.
EASURABLE This means it is easy to know when the goal has
been achieved, and easily measured through a test etc.
CHIEVABLE this goal must be achievable for your standards and
not impossible in the time that is given
EALISTIC this ensures that the goal is possible to achieve
through the time and resources available.
IME BOUND The goal must have an end point. The PEP
is time bound as the goals have to be achieved in 6 weeks.
I hope to focus on these 3 main targets over the course of
the 6 weeks:
1) To be able to run up to level 8.5 on the Bleep Test at

the end of the PEP course


2) To be able to reach 45cm on the Sergeant Jump Test
3) To be able to improve my cardio-vascular fitness, and
power during a netball match.
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Health Components of Fitness


Component name

Definition of Component

Muscular
Strength

This component describes how efficient


and effective my heart, lungs, and blood
vessel are to deliver oxygen to the
working muscle tissues. The more
effective they are, the longer physical
work can be maintained. It enables
people to follow healthy, active
lifestyles, without undue fatigue.
This component describes the amount
of force a muscle can exert against
resistance. It enables the lifting of very
heavy weights, and can be adapted in
sports such as weightlifting.

Muscular
Endurance

Muscular endurance enables muscles to


be repeatedly exercised without getting
unduly tired, for example in sports such
as swimming and running.

Cardiovascular
fitness

Flexibility

Body
Composition

This component is important because


many athletes or just sports player
forget to improve on. Flexibility is the
range of movement available at a joint,
and is needed in a range of sports, not
just gymnastics and trampoline, but
also sport such as badminton, or
football.

Body composition is usually influenced


by genetics, although it can be
improved by exercise and diet. Body
composition is the percentage of body
weight that is fat, muscles and bone.

Example of how component is


used with my sport
A netball player must be able to
use her entire body for long
periods of time. Netball requires a
lot of running, and passes that use
the arm muscles. Thus, it is
important that she has
cardiovascular fitness.
A player should have muscular
strength to enable her to jump
high in netball to intercept an
oncoming pass to the opposing
team. She would also need
muscular strength to pass the ball
over head to another player.
Each quarter in netball is 15
minutes long, thus the player
must be able to repeatedly use her
leg muscles while running up and
down the court.
Flexibility is needed specifically by
the goal shooter and goal
attacker, as they need to slightly
flex backwards whilst shooting.
Flexibility is also used for a throw
in, where the player must flex
backwards, before powerfully
passing in. Lastly, players need
flexibility when turning their body
to receive a pass, defend, or pivot.
A netball player should ultimately
have an endothermic figure.
Excess body fat would affect the
netball players ability to jump
vertically, move freely around the
court, and the extra weight will
increase fatigue during a game.
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Skill related components of fitness


Component name

Agility

Balance
Coordination

Definition of Component
Agility is the ability to change the
position of the body quickly and to
control the movement of the whole
body. Running 100m does not use
agility because the athlete does not
change direction halfway through his
race.

Balance is the ability to retain the


centre of mass of the body above the
base of support with reference to
static, or dynamic conditions of
movement, shape and orientation. It
can mean balancing while at rest or
on the move.
Coordination is the ability to use
two or more body parts together.

Power

Power is the ability to undertake


strength performance quickly.
Power = strength x speed

Reaction Time

This is the time between the


presentation of a stimulus and the
onset of the movement. This is
usually present in sprinting.

Speed

Speed is the differential rate at which


an individual is able to perform a
movement or cover a distance over a
period of time.

Example of how component is used


with my sport
Agility helps in netball because if the
game suddenly changes direction,
the player must be able to stop, turn
and run in the other direction as
quickly as possible. Agility is also
helpful if a player intercepts the ball
because they need to be able to land,
pivot and throw the ball before
heading back up the court to their
goal end.
A netball player must need balance
when she jumps in the air to receive a
pass, and land solidly on two feet,
otherwise footwork may be called
out. They also need balance if they
take one step forward when shooting
and need to balance on one leg.
Netball players need coordination in
order to be able to catch the ball
successfully from an ongoing pass or
from an interception.
Netball players must need power in
order to quickly use her strength to
jump in the air, and intercept or
receive the ball.
Reaction time is needed in netball
during defending your opponent to
intercept passes. It is also needed to
anticipate when to pass the ball to a
player who is running down the
court.
Netball players need speed when they
are trying to get into an open space,
make the pass and then shoot. They
also need speed to make fast clean
passes in order to get the ball to their
side of the court.

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Principle

Specificity
Progressive
Overload

Individual
Needs
Rest and
recovery
Reversibility

Definition of principle

How my programme meets this


principle

Specificity means matching training


Specificity meets my training
to the requirements of an activity.
program because all the exercises
Specialist needs help improve in a
performed are specifically done to
certain activity at a faster rate than
improve cardiovascular endurance
without any specific requirements.
and power in netball.
This means to gradually increase the
I achieved progressive overload
amount of overload so as to gain
because I would increase the
fitness without the risk of injury. This distance/weight/reps/intensity after
means when an athlete trains harder
a few session to improve. For
or more than he usually does in
example, after 2 weeks of weight
order to become better and stronger
training, I increased from 2KG to
in that area.
3KG.
Matching training to the
All the exercises I performed were to
requirements of an individual. Every
my individual needs, because if I did
athlete has different needs and fitness them to someone elses need, I could
capabilities, and training should be
have been injured or may not have
focused according to that.
improved.
Rest is the period of time allotted to
If I was sore during a session, I had a
recover and recovery is the time
rest and recovery day, where I
required to repair damage to the
allowed my muscles to recuperate
body caused by training or
and build themselves up again.
competition. This allows for any
adaptation to take place.
Reversibility means gradually losing My Personal Exercise Program makes
fitness instead of progressing or
sure that I didnt achieve this
remaining at the current level. This
principle because I did not stop
could happen when a person is ill or
exercising or miss any session, thus
injured. The effect of reversibility
my fitness could not have been
often depends on how serious the
reversed.
injury is.

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FITT Principle
F.I.T.T Principle

Definition of principle

How my programme meets this


principle

Frequency

Frequency means planning how


often to train. It can be used to
regulate progressive overload.

I did 4 sessions a week, in order for


progressive overload to be effective, but
without the risk of injury. I made sure
that I didnt miss any of the sessions as
they would affect my overall gains.
I increased my intensity over the 6 weeks,
in order to achieve progressive overload,
and increase gains. However, I made sure
that I didnt make it too intense because I
didnt want any injuries.

Intensity means how hard

Intensity

Time
Type

someone should train. This also


overlaps with the principle of
progressive overload. Intensity
may vary depending on the aims
and type of training.
Time means how long each
Each session lasted around 45 minutes to
training session must be in order
an hour.
to be of any benefit and to
achieve improvement.
Type means the method of To improve my cardiovascular endurance, I
training chosen to achieve a
did continuous training and interval
persons particular goals, and
training. To improve my power, I did
should be chosen according to a
weight training and circuit training.
persons specific needs.
(specificity)

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Bleep test
The objective of this test is to monitor the athletes maximum
oxygen uptake and is designed to measure your stamina levels. It
tests cardiovascular fitness to see how long the participant can run
for before getting out of breath. The cones are spaced out by 20m,
and the aim is to reach one side of the cones before the beep is
sounded, and to keep on doing this until the participant runs out
of breath.

Component of fitness being tested cardiovascular


endurance
Test result 7.2
Comparison with published norms -

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Plank test
The plank test is where the participants arms are separated, and
their back and legs must be as straight as possible. The plank test is a
great indicator of core and back strength, and tests your muscular
endurance.

Component of fitness being tested Muscular Endurance


Test result 1:46
Comparison with published norms -

Hand Grip Test


The purpose of his test is to measure the maximum
isometric strength of the hand and forearm muscles.
Handgrip strength is important for any sports in which the
hands are used for catching, throwing or lifting.
Component of fitness being tested Muscular strength
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Test result Right: 26


Left: 22
Comparison with published norms

Sit and Reach test


The objective of this test is to monitor the development of the
athlete's lower back and hamstring flexibility. It requires the
participant to lean as far forward as possible while keeping their legs
straight and their knees down. Flexibility is not just important in
gymnastics and trampoline, but also varies in sports such as netball
and rounders, where the participant must lean backwards to shoot
or turn their body to catch.

Component of fitness being tested Flexibility


Test result 28cm

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Comparison with published norms

Sit Up test
The objective for this test is to observe the condition of the
athletes abdominal muscles. It tests the participants muscular
endurance as her or she repeatedly uses the abdominal muscles in a
short period of time.

Component of fitness being tested Muscular Endurance


Test result 5:26
Comparison with published norms

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Why did I choose these training methods?


I chose interval training as one of my session programs because it is suitable
for many different sports, especially team games such as football and netball.
This is because it is these types of sports which involve short bursts followed
by slow walking, jogging or stopping. So basically, it is high periods of work
followed by defined periods of rest.
Continuous training is steady training. The working heart rate is usually not
very high and aerobic respiration occurs. A session usually lasts 20 minutes
and has no rest periods. I chose continuous training because not only does it
improve health and fitness, but cardiovascular endurance specifically.
Weight training uses progressive resistance, either in the form of the actual
weight lifted, or in terms of the number of times the weights is lifted. I used
weight training to develop my muscle bulk to increase my leg power. I used
weight training because it is suitable for people who take part in jumping
sports, and my main aim was to improve my jumping and interception skills
in netball.
Circuit training was used to also improve my leg power. It can improve any
component of fitness, according to the exercises that are included. Even
though I wanted to improve just on my leg muscles, I had to arrange the
exercises so that they worked on different parts of my leg, such as my
hamstrings, calves and quadriceps. I also included skill circuits to improve a
specific skill such as jumping and intercepting, or jumping and shooting.
Sprinting
Split Step Lunges

Low box lateral


shuffle

Squat Jumps

Burpees
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The warm up is a vital part of the exercise because is essential to


prevent inujury and improve performance. This is because it
prepares you psychologically for the event, raises your body
temperature and improves the oxchange of oxygen from
haemoglobin. Warm ups include stretching and specific skills
practices. The stretching enables your muscles and joints to get
warmed up, especially those that are invovled in the main session.
Stretching is divided into Statis (still) and dynamic (ballistic).
Specific skills should include exercises that are specific to the main
activity. For example, a sprinter may practice sprints to get used to
driving out of their starting blocks.
Cooling down is equally as important, many athletes get injured if
they dont cool down. As the warm up gradually increases the heart
rate and body teperature to the level necessary for the activity, the
cool down gradually returns the body to its normal resting heart
rate. You have to cool down properly (take your time) because
you have to get enough oxygenated blood around the body to
disperse any lactic acid.
During the main session, it is important to not oush yourself past
your training zone to avoid injury. It is also vital not to use weights
that are too heavy for you, because you could damage a musce or
tissue. Both the warm up and cool down should last for 10 to 15
minutes.

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Session 1
Weight training
3 sets, 20 reps per set,
weight ranging from
2KG to 4KG.

Session 2
Cardiovascular
continuous training
50% of Training zone,
45 minutes run, Heart
rate: 110bpm

Session 3
Circuit training
5 stations, 30 seconds
each station, 3 circuits,
30 seconds of rest
between each circuit

Session 4
Interval training
60% - 80% sprint
With 30 seconds rep,
5 repetitions

Interval training
2 minute jog, 150m
sprint, 3 repetitions

Continuous training
Bleep Test
Run until Level 7

Weight training
3 sets, 15 reps per set,
weight ranging from
3KG to 4KG.

Weight training
Circuit training
School Club
6 stations
Different timings

Interval training
Continuous training
Bleep Test
Run until Level 7.2

Circuit training
Weight training
Treadmill, progression
in reps and weights.

Week 5

Circuit training
5 stations, 30 seconds
each station, 3
circuits, 1 minute of
rest between each
circuit
Continuous training
Interval training
Anaerobic exercise in
gym hall. Run 2
lengths at 85%, and
then rest for 30
seconds.
Continuous training

Weight training

Circuit training
Skills circuit, 4 stations,
30 seconds on each, 3
circuits.

Week 6

Weight training

Circuit training

Interval training

Interval training
Complete on
treadmill, with 45
second sprint, 30
seconds rest. 3 reps.
Continuous training
Bleep Test
Run until Level 7.4

Week 1

Week 2

Week 3
Week 4

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Type of training: Weight


Component of fitness:
Power

Warm up
The warm up consisted of slow controlled dynamic stretching and joint rotations. This allowed for
my muscles to go through the range of movement that I would go through in the main session,
and it also prevented any injury. This involved moving different parts of my body and gradually
increasing speed and movement. The warm up consisted of lunges, leg and arm swings, and squats.
This raised my heart beat to prepare for the session.
Session
I started off by doing 10 leg extensions on the leg extension machine, with a weight of 2kg. Over
the next 3 weeks, I want to gradually increase the weight, but without the risk of injury. After the
leg extensions, I completed 20 reps on the chest fly machine, also with a weight of 2kg. Next, I did
20 ab crunches, after which I did 20 3kg bicep curls. I then did 20 leg raises on a dip machine. This
strengthened my abs and core muscles. My last exercise was the standing elliptical, where I
completed 5 minutes of intense movement. This worked a lot of my muscles, including my biceps,
triceps, quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute rest, and
then repeated the set 2 more times, with another rest of a minute in the middle of the two.
Cool down
My cool down consisted on some basic static stretches, working on my quads, hamstrings, and
arm muscles. The cool down allowed me to relax the tension in my muscles from the work out,
and bring my heart beat back to an appropriate rate.
Evaluation of session
Although I was a bit stiff as it was my first session, I realised that my upper body was a lot stronger
than my lower body. This meant that I needed to do a lot of work exercising my lower body if I
wanted to improve my leg power in netball. I also realised that I got tired very fast, especially when
I was doing the leg extensions, but this may have been because it was the first exercise, and my
muscles werent as warmed up as they could have been.
Changes
For my next session, I may increase the intensity (by increasing the weight) on some of the
exercises that I did, because some were very easy to do. On the other hand, I will do more reps of
the leg exercises, because they are very weak at the moment, and netball requires strong legs in
order to have a lot of power. This will hopefully allow me to achieve progressive overload at a
faster rate. I will also use the principle of specificity to do a wider range of leg exercises, in order to
match the needs of improving my power in netball.
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Type of training: Continuous

Component of fitness:
Cardiovascular fitness

Warm up
I began the warm up with a set of controlled dynamic stretches, particularly working
on my hamstrings, calves, and quadriceps. This included:
- Leg swings which worked on my hamstrings, glutes and quads,
- lunges with rotations, which worked on my glutes, hip flexors and calves,
- And lastly, handwalks, which worked on my shoulders, core, and hamstrings.
This warmed up my legs ready for a continuous training session.
Session
I started off by running at 50 to 60% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart
rate increased to 120bpm. I ran for a duration of 45 minutes, and I respired
aerobically.
Cool down
I cooled off by doing some more leg stretches, but this time I did static ones to lower
my heart rate. This included basic stretches like touching my toes, and bending over
to the side.
Evaluation of session
I found todays session very easy, and feel I didnt push myself hard enough. My legs
were getting quite tired towards the end though. I also noticed that my leg was
slightly injured and sore behind the knee, and this may have been due to a poor warm
up or that I had not let my legs rest from the workout I had completed the day
before.
Changes
Next time I perform a continuous training session, I will definitely increase the
intensity, and maybe work up to 70%, and maybe decrease the time. For example, I
will work at the top of my training zone (80%), and will run for a duration of 25
minutes. I will also perform a warm up that raises my heart rate a bit more, for
example, I will jog on the spot, or do star jumps etc. Lastly, I will make sure my leg is
well rested so that I refrain from any injuries.
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Type of training: Circuit Training

Component of fitness:
Power

Warm up
This session began with a cardio-respiratory warm up, where I ran around the hall 2 or 3
times. This raised my heart beat, increased my blood flow, and warmed up my muscles. I
also did some stretches such as lunges to release the tension in my muscles.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings.
I completed the circuit twice.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart rate. I
also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot
of work them.
Evaluation of session
I repeated the circuit 3 times, and on my 3rd go, my muscles were very fatigue. I think
some of the exercises were a bit more intense than others, and thus required less time. For
example, the Low box Lateral Shuffle was very hard for me to do continuously for 30
seconds, and so next time, I may do it for 12 seconds, with a 6 seconds break, and then
another 12 seconds.
Changes
Apart from the intensity, I forgot to put a 5 seconds gap between each exercise for me to
move on to the next station. Without a 5 seconds gap, I missed about 3 seconds on each
exercise.

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Type of training: Interval


Training

Component of fitness:
Cardiovascular endurance

Warm up
For the warm up, I stretched my leg muscles, such as, my quads, calves and
hamstrings, and I also did some dynamic stretching, such as lunges, side jumps
and high knees.
Session
Today I completed an anaerobic interval session. It consisted of a steady jog to
start off with, for about 2 mins, which then progressed to a 200m sprint which
was 95%. I then went back to a 2 minute jog and repeated this 3 times. I had a
recovery of 1 minute before repeating the entire process 2 more times. My
heart rate was very high at the end (172bpm) and took 2 minutes and 12
seconds to return back to its resting rate. During the run, lactic acid was
produced, which was why my muscles felt very cramped, and oxygen debt
occurred.
Cool down
For a cool down, I did some static stretches. This including stretching out my
calves, quads, and hamstrings.
Evaluation of session
At the end of my session, the back of my knee was aching a lot. At first, I
thought it was just cramping due to the build-up of lactic acid, but the pain
continued and was quite severe when I simply walked.
Changes
I may decrease the intensity next time, because I may have pulled a muscle
while sprinting. I felt very fatigue after my workout, and also believe that I
didnt eat enough before my workout, so my body has no glucose to burn off
during the anaerobic exercise.
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Type of training: Circuit Training


Component of fitness:
Power

Warm up
This session began with a cardio-respiratory warm up, where I ran around the
hall 2 or 3 times. This raised my heart beat, increased my blood flow, and
warmed up my muscles.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and
abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings.
I completed the circuit twice.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work them.
Evaluation of session
This session was easier than the last circuit training session, and I was able to
successfully complete the entire circuit. At the end of this session, my heart
rate was at 159bpm, which was at the top end of my training zone.
Changes
There was no changes for my next session, as I feel that this one ran smoothly

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Type of training: Interval


training
Component of fitness:
Cardiovascular Endurance

Warm up
My warm up was the same as the last interval training session; for the warm up,
I stretched my leg muscles, such as, my quads, calves and hamstrings, and I also
did some dynamic stretching, such as lunges, side jumps and high knees.
Session
Once again, I completed an anaerobic interval session. It consisted of a steady
jog to start off with, for about 2 mins, which then progressed to a 150m sprint
which was 90%. I then went back to a 2 minute jog and repeated this 3 times.
I had a recovery of 1 minute before repeating the entire process 2 more times.
My heart rate was not as high as last time at the end (158bpm) and took 2
minutes and 3 seconds to return back to its resting rate. During the run, lactic
acid was produced, which was why my muscles felt very cramped, and oxygen
debt occurred.
Cool down
For a cool down, I did some static stretches. This including stretching out my
calves, quads, and hamstrings.
Evaluation of session
My knee was still hurting from the last session, however, it did feel a lot better
because I had allowed it to rest and decreased the intensity from the last
interval workout.
Changes
I dont think I would change anything next time, because the session ran
smoothly. However, I may change the time of day that I run at; I tend to have
more energy in the morning than at night.
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Type of training: Continuous


Component of fitness:
Cardiovascular Endurance

Warm up
The warm up consisted of calf and hamstring stretches to loosen the muscles,
and take the joint through the movements that they would experience during
the main session.
Session
For this session, I did something a bit different. I took part in the cardiovascular
running bleep test, and gave myself an aim of running till level 7. This test
exercised my calves, hamstrings, and quadriceps.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work on them.
Evaluation of session
I feel that running till level 7 was easier than I expected, so on my next
continuous session, I will run till 7.2 and increase it by .2 every time. I also ate
a bit too much food before the test, so when it ended, I felt very queasy as if I
would throw up.
Changes
I will not eat as much food, and if I will, it will probably be carbohydrates the
night before. I will also run with y Ventolin inhaler next time, because during
the run, I felt very out of breath and faint. I may also take two puffs before the
test itself, to prepare my body.

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Type of training: Weight


Component of fitness:
Power

Warm up
This session began with a cardio-respiratory warm up, where I ran on a treadmill for
around 5 to 10 minutes. This raised my heart beat, increased my blood flow, and
warmed up my muscles.
Session
I started off by doing 15 leg extensions on the leg extension machine, with a weight
of 2kg. Over the next 3 weeks, I want to gradually increase the weight, but without
the risk of injury. After the leg extensions, I completed 15 reps on the chest fly
machine, also with a weight of 3kg. Next, I did 15 ab crunches, after which I did 15
3kg bicep curls. I then did 15 leg raises on a dip machine. This strengthened my abs
and core muscles. My last exercise was the standing elliptical, where I completed 5
minutes of intense movement. This worked a lot of my muscles, including my
biceps, triceps, quads, hamstrings and my lower back. Once I finished the set, I took
a 1 minute rest, and then repeated the set 2 more times, with another rest of a
minute in the middle of the two.
Cool down
My cool down consisted on some basic static stretches, working on my quads,
hamstrings, and arm muscles. The cool down allowed me to relax the tension in my
muscles from the work out, and bring my heart beat back to an appropriate rate.
Evaluation of session
I think this session was a lot more effective than last time, because I lifted heavier
weights, but performed less reps.
Changes
I think I will keep the reps and sets the same, because progressing to a heavier weight
or more reps may be a bit too early in this stage. If I increase the overload in a short
period of time, this may make me exposed to injury.
23 | P a g e

After 2 weeks of my undertaking my Personal Exercise Program, it hasnt


majorly effected my performance in sports. However, I do feel that my leg
muscles have become more powerful, as at the beginning of the program, I
was only able to lift 2KG on a leg extension machine, but over the
progression of 2 weeks, I was able to lift 3KG instead. This shows that the
progressive overload proved effective without the risk of injury. I was also
able to run an extra 2 lengths on the cardiovascular endurance running bleep
test.
Type of training: Continuous
Component of fitness:
Cardiovascular Endurance

Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff. I also
stretched out my hamstrings and my quadriceps.

Session
I started off by running at 50 to 60% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart rate
increased to 120bpm. I ran for a duration of 45 minutes, and I respired aerobically.

Cool down
For the cool down, I once again stretched out my muscles and did some static stretching.

Evaluation of session
Session was easy, my muscles didnt feel fatigue.

Changes
To achieve progressive overload on my next continuous training session, I will increase to
60% to 70%.
24 | P a g e

Type of training: Weight


Component of fitness:
Power

Warm up
During this warm up, I did a lot of active exercises ton raise my heart beat as I was feeling
less energetic than usual. This included:
- 2 lengths of crab walks
- 2 lengths of frog jumps
- 2 lengths of duck walks
Session
I started off by doing 15 leg extensions on the leg extension machine, with a weight of
2kg. Over the next 3 weeks, I want to gradually increase the weight, but without the risk
of injury. After the leg extensions, I completed 15 reps on the chest fly machine, also with
a weight of 3kg. Next, I did 15 ab crunches, after which I did 15 3kg bicep curls. I then did
15 leg raises on a dip machine. This strengthened my abs and core muscles. My last exercise
was the standing elliptical, where I completed 5 minutes of intense movement. This
worked a lot of my muscles, including my biceps, triceps, quads, hamstrings and my lower
back. Once I finished the set, I took a 1 minute rest, and then repeated the set 2 more
times, with another rest of a minute in the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily bring my heart
rate to the resting rate.
Evaluation of session
I feel that all my exercises should be related to my leg power in order to have maximum
improvement in my leg power.
Changes
For the next weight training session, I will progress to increasing all of the weights from
2kg to 3kg. I have done this because I want to gain muscles, in oppose to lose weight,
thus I have to increase the weight, not the reps. I will also adapt my training session so
that all my exercises are to do with leg power and not upper body improvement.
25 | P a g e

Type of training: Interval


Training
Component of fitness:
Cardiovascular endurance

Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
Once again, I completed an anaerobic interval session. It consisted of a steady
jog to start off with, for about 2 mins, which then progressed to a 150m sprint
which was 90%. I then went back to a 2 minute jog and repeated this 3 times.
I had a recovery of 1 minute before repeating the entire process 2 more times.
My heart rate was not as high as last time at the end (158bpm) and took 2
minutes and 3 seconds to return back to its resting rate. During the run, lactic
acid was produced, which was why my muscles felt very cramped, and oxygen
debt occurred.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
The session itself ran smoothly, however, I experienced pain in my right leg.
This may have been because the session was quite intense and my warm up was
only 5 minutes long.
Changes
My warm up in my next session will be longer, and more effective to decrease
the risk of injury during exercise.

26 | P a g e

Type of training: Circuit Training


Component of fitness:
Power

Warm up
Today, I decided to raise my heart beat by doing 3 minutes of continuous
skipping. I was very out of breath before my exercise, and got my heart
pumping at 120bpm.
Session
The circuit had 5 stations, at 30 seconds each. The stations are as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Squat Jumps works the quadriceps, lower back,, gluteal, lower back and
abdominal
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Low box lateral shuffle quadriceps, calves, lower back, and hamstrings
I completed the session twice.
Cool down
For the cool down, I took a slow jog around the hall to lower my heart rate
and also did some stretching because the exercise was very intense, especially
on my leg muscles, which had done the most work.
Evaluation of session
The session was better than the last, and was easier than the previous sessions.
I was tired, however, I was able to complete more reps in each of the exercises
than usual.
Changes
To achieve progressive overload, I will do each station for 35 seconds instead
of 30 seconds.
27 | P a g e

Type of training: Interval


Training
Component of fitness:
Cardiovascular endurance

Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective
interval training. I sprinted two lengths of the hall (60m) at about 85%, and
then steadily walked one length as rest (This was 30m and took about 30
seconds to walk back). The sprint and rest period together was one rep. I did
about 5 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
I was struggling to run 60m on my 3rd rep at full speed, because my breathing
became very tight, and at one point, I began to wheeze. I wasnt sprinting on
my 4th and 5th; it was just a brisk jog because I was too tired.
Changes
My sprint will only consist of 50m and I will do 4 repetitions to prevent any
serious injury.

28 | P a g e

Type of training: Circuit Training


Component of fitness:
Power

Warm up
Circuit training began with a 200m run down the side of the school, after which we came
in and did 10 star jumps, 10 squats, and 10 lunges.
Session
As I was doing the circuit with the school, the stations were a bit different. They tested all
parts of the body and not just the legs. The circuit had 6 stations, and we started off with
30 seconds each. The stations were as follows:
1) Split Step Lunges thigh muscles, abdominal muscles, and calves.
2) Sprinting (100m) thigh muscles, hamstrings and gastrocnemius.
3) Sit ups Abdominal muscles, quadriceps, back muscles
4) Burpees quadriceps, hamstrings, gluteus, upper back muscles, triceps,
5) Bicep Curls Biceps, triceps
6) Plank Abdominal muscles, Neck Muscles, Shoulder Muscles
Our first circuit consisted of 30 second exercise, the second consisted of 20 second
exercise and the final one was 10 second exercises.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart rate. I
also stretched my calf muscles and hamstrings to prevent injury, because I had done a lot
of work them.
Evaluation of session
Doing a full range of exercises felt like I had put less pressure and strain on my legs. At the
end, my legs were less fatigue.
Changes
For my next circuit, as well as doing leg exercises, I will do upper body exercises to reduce
the risk of injury of exercising the same muscles.

29 | P a g e

Type of training: Continuous


Component of fitness:
Cardiovascular Endurance

Warm up
The warm up consisted of calf and hamstring stretches to loosen the muscles,
and take the joint through the movements that they would experience during
the main session.
Session
Once again, I completed the running endurance bleep test. My goal this time
was to reach 7.2. This test exercised my calves, hamstrings, and quadriceps.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my
heart rate. I also stretched my calf muscles and hamstrings to prevent injury,
because I had done a lot of work on them.
Evaluation of session
I managed to run to 7.2, but I was very tired. I think I could have pushed myself
even further, so on the next test, I will try to go to 7.5. I used the Ventolin
inhaler pump halfway through the run, I and I felt that this helped clear my
chest. However, I dont think I breathed in enough oxygen as I also repeatedly
got cramps in my sides. This effected my performance.
Changes
No changes because I thought the test was well performed, but maybe I focus
on my oxygen intake next time.

30 | P a g e

Type of training: Weight


Component of fitness:
Power

Warm up
During this warm up, I did a lot of active exercises ton raise my heart beat as I was
feeling less energetic than usual. This included:
- 2 lengths of crab walks
- 2 lengths of frog jumps
- 2 lengths of duck walks
Session
I started off by doing 16 leg extensions on the leg extension machine, with a weight
of 2kg. After the leg extensions, I did a 5 minute fast run on the treadmill, and the
number was on 11. Next, I did 20 burpee, after which I did 20 thigh pulls on the
abductor machine with a weight of 2KG. I then did 15 leg raises on a dip machine.
This strengthened my abs and core muscles. My last exercise was the standing
elliptical, where I completed 5 minutes of intense movement. This worked a lot of
my muscles, including my biceps, triceps, quads, hamstrings and my lower back.
Once I finished the set, I took a 1 minute rest, and then repeated the set 2 more
times, with another rest of a minute in the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily bring
my heart rate to the resting rate.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more effective
to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and easier to
do, I will increase the reps. I may also increase the abductor machine weight to 3KG.

31 | P a g e

After 4 weeks of my undertaking my Personal Exercise Program, I have been


able to improve my power, not majorly but still steadily. For example, I have
started to increase the weights I have been carrying, from 2KG to 3KG. I have
also been able to do more reps, without my muscles become as fatigue. This
shows that the progressive overload proved effective without the risk of
injury. My cardiovascular endurance has also improved as not only am I able
to have longer continuous and interval training sessions, but I am also able
to run to 7.4 on the bleep test.
Type of training: Continuous
Component of fitness:
Cardiovascular fitness

Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff.
I also stretched out my hamstrings and my quadriceps.
Session
I started off by running at 60 to 70% of my heart rate training zone, where my heart
rate measured at 110bpm. This was a very easy pace, and towards the end, my heart rate
increased to 120bpm. I ran for a duration of 45 minutes, and I respired aerobically.

Cool down
For the cool down, I once again stretched out my muscles and did some static
stretching.
Evaluation of session
Session was slightly challenging, my muscles felt a bit fatigued.
Changes
To achieve progressive overload on my next continuous training session, I will
increase to 70% to 75%.
32 | P a g e

Type of training: Weight


Component of fitness:
Power

Warm up
During this warm up, I ran 2 laps of the hall to raise my heart beat, did 10 star
jumps, and then ran 2 more laps.
Session
I started off by doing 16 leg extensions on the leg extension machine, with a
weight of 2kg. After the leg extensions, I did a 5 minute fast run on the
treadmill, and the number was on 11. Next, I did 20 burpee, after which I did
20 thigh pulls on the abductor machine with a weight of 3KG. I then did 15
leg raises on a dip machine. This strengthened my abs and core muscles. My
last exercise was the standing elliptical, where I completed 5 minutes of intense
movement. This worked a lot of my muscles, including my biceps, triceps,
quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute
rest, and then repeated the set 2 more times, with another rest of a minute in
the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily
bring my heart rate to the resting rate.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more
effective to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and
easier to do, I will increase the reps.

33 | P a g e

Type of training: Circuit Training


Component of fitness:
Power

Warm up
The session began with dynamic stretches where I performed lunges and side steps.
This increased my heart beat and warmed up my muscles.
Session
Today I performed a skill circuit. This included different exercises that were
somehow related to a netball game. The stations included the following:
1) Interception station two people would throw the ball overhead, and my aim
was to jump up and intercept it.
2) Shooting station this station required me to try and score, but I adapted it
to me jumping and shooting so it worked on my legs.
3) Chest passes two people would chest pass to each other and occasionally do
bounce passes.
4) Game station This involved a game like situation where 2 people would
throw the ball to each other down the court, including jumping to receive
passes, until one player was close enough to shoot.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart
rate. I also stretched my calf muscles and hamstrings to prevent injury, because I
had done a lot of work them.
Evaluation of session
I enjoyed todays session because it included real life situations at the same time as
improving my leg power.
Changes
For my next circuit, I will do another skills circuit because it helped me relate my
power practice to netball related skills.
34 | P a g e

Type of training: Interval


Training
Component of fitness:
Cardiovascular endurance

Warm up
Todays warm up included a variety of dynamic exercises, to warm the muscles
up before the main session. Some of the exercises I did, were forward lunges
and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective
interval training. I sprinted 50m at about 85%, and then steadily walked one
length at rest (This was 30m and took about 30 seconds to walk back). The
sprint and rest period together was one rep. I did 4 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings,
calves and quadriceps. This included toe touches, side stretches and static
lunges.
Evaluation of session
This session was a lot easier than the last interval training session because it
wasnt as intense. It was still hard, and on my 4th repetition, I ran extremely
slowly.
Changes
There will be no changes to my next session.

35 | P a g e

Type of training: Weight


Component of fitness:
Power

Warm up
For this warm up, I completed a steady 5 minute jog on the treadmill.
Session
Today I decided to increase the number of reps. I started off by doing 18 leg
extensions on the leg extension machine, with a weight of 2kg. After the leg
extensions, I did a 5 minute fast run on the treadmill, and the number was on
11. Next, I did 25 burpee, with a 30 seconds rest after the first 15, after which
I did 20 thigh pulls on the abductor machine with a weight of 3KG. I then did
20 leg raises on a dip machine. Once again, I took a 30 second break in
between each 10 seconds. This strengthened my abs and core muscles. My last
exercise was the standing elliptical, where I completed 5 minutes of intense
movement. This worked a lot of my muscles, including my biceps, triceps,
quads, hamstrings and my lower back. Once I finished the set, I took a 1 minute
rest, and then repeated the set 2 more times, with another rest of a minute in
the middle of the two.
Cool down
For the cool down, I took a 2 minute slow jog on the treadmill to steadily
bring my heart rate to the resting rate. I also did some calf stretches because
they felt a bit stiff.
Evaluation of session
All the exercises I did today worked on my legs, which I think will be more
effective to increase my power.
Changes
The session went well today, and now that I am finding the reps easier and
easier to do, I will increase the reps.
36 | P a g e

Type of training: Circuit Training

Component of fitness:
Power

Warm up
The session began with dynamic stretches where I performed lunges and side steps.
This increased my heart beat and warmed up my muscles.
Session
Once again, today I performed a skill circuit. This included skill stations that were
somehow related to a netball game. The stations included the following:
5) Interception station two people would throw the ball overhead, and my aim
was to jump up and intercept it.
6) Shooting station this station required me to try and score, but I adapted it
to me jumping and shooting so it worked on my legs.
7) Chest passes two people would chest pass to each other and occasionally do
bounce passes.
8) Game station This involved a game like situation where 2 people would
throw the ball to each other down the court, including jumping to receive
passes, until one player was close enough to shoot.
Cool down
For a cool down, I took a slow jog around the hall, to steadily decrease my heart
rate. I also stretched my calf muscles and hamstrings to prevent injury, because I
had done a lot of work them.
Evaluation of session
I really enjoyed todays session because it was fun and a workout at the same time.
Even though I was getting tired, I wanted to continue playing because it was fun
Changes
No changes :)

37 | P a g e

Type of training: Interval


Training

Warm up

Component of fitness:
Cardiovascular endurance

Todays warm up included a variety of dynamic exercises, to warm the muscles up before
the main session. Some of the exercises I did, were forward lunges and lateral squats.
Session
In todays session, I was in a gym hall. So I used the space to do some effective interval
training. I sprinted 50m at about 85%, and then steadily walked one length at rest (This
was 30m and took about 30 seconds to walk back). The sprint and rest period together
was one rep. I did 4 repetitions.
Cool down
For the cool down, I stretched out my muscles, including my hamstrings, calves and
quadriceps. This included toe touches, side stretches and static lunges.
Evaluation of session
This session was a lot easier than the last interval training session because it wasnt as
intense. It was still hard, and on my 4th repetition, I ran extremely slowly.
Type of training: Continuous
Component of fitness:
Cardiovascular fitness

Warm up
During this warm up, I did many toe touches because my calves felt a bit stiff. I also
stretched out my hamstrings and my quadriceps.
Session
I did the endurance running bleep test today and aimed to go to 7.4. Surprisingly, I
managed to go up to 7.6!
Cool down
For the cool down, I once again stretched out my muscles and did some static stretching.
I also took a lap of slow jogging around the hall.
Evaluation of session
I felt very faint and out of breath after the bleep test and maybe had pushed myself too
far.
38 | P a g e

Name of Test

Component of
fitness

Test
Result

Comparison with published norms

Muscular Endurance

Sit Up Test

Plank Test

Muscular
Strength/Endurance

Flexibility

Sit and
Reach
Running
bleep test

Cardiovascular
Endurance

Power

Hand Grip
Test

39 | P a g e

I have learnt many new things through this


Personal Exercise Program. I have learnt how to
carry out a training session that is specifically
linked to certain components of fitness. I have
learnt how to be dedicated in training 4 times a
week without missing any sessions and I was
successful in this. I have also been able to improve
my cardiovascular endurance and power through
progressive overload and have learnt how to
progress without the risk of injury. I have also
improved in many other areas of fitness, such as
my muscular strength, speed and muscular
endurance. I feel that cardiovascular and power,
especially, will help me improve parts of my
netball skills such as interception and being able
to continuously run around with getting tired
and it will no doubtedly aid me in other sports as
well, and this improvement can be seen in my
retesting.

40 | P a g e