Download Athletes' Personal Exercise Programs: Raony, Hannah, Soumeyyah, and Ciaran's Plans and more Study notes Dance in PDF only on Docsity!
2018-1-RO01-KA229-
EDUCATION WITHOUTH BORDERS
My Erasmus Personal
Exercise Programme
This final product was made by the students from all the partner schools (Liceul Tehnologic PETROL Moreni, Romania; Bower Park Academy, Romford, England; Lycée Antoine Roussin, Saint-Louis, France; Școala Gimnazială Nr. 1 Moreni, Romania; Szent István Egyházi Általános Iskola és Kollégium, Mako, Hungary) during the Learning, teaching, training activity held by the English school between 10th and 14th of February 2020. The European Commission's support for the production of this publication does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
My Erasmus Personal Exercise Programme.
Name - Raony
A personal exercise programme is a strategy that details the physical exercises you should perform in order to reach your goals, and the amount of time you should spend on each exercise. Athletes use a personal exercise programme (PEP) to ensure their training develops the specific skills and fitness they require for their sport. This is designed to suit their individual needs.
Introduction Aim – what skills or fitness do you plan to improve? For which sport? Why?
I plan to improve my stamina and also to improve reaction speeds. This will be for the sport badminton as it is a very physically demanding sport requiring the ability to react to 500km/h+ smashes often more than ten times in a game.
Age – 14 Male / Female – Male Performance level and experience – Essex County Level for BadmintonEngland. Over 3 years of experience and 2 years of experience in tournaments. Tournaments vary between 1-4/5 tournaments per month.
How long will your training programme last? Frequency, intensity, time and type. 6 weeks, frequency can vary dependant on the week and how fit/unfit you are.
My Erasmus Personal Exercise Programme.
Name – Hannah Gill
A personal exercise programme is a strategy that details the physical exercises you should perform in order to reach your goals, and the amount of time you should spend on each exercise. Athletes use a personal exercise programme (PEP) to ensure their training develops the specific skills and fitness they require for their sport. This is designed to suit their individual needs.
Introduction Aim – what skills or fitness do you plan to improve? For which sport? Why? I want to improve my flexibility for dance. This is because it will help me in the future and will make dancing easier.
Age – 15 Male / Female – Female Performance level and experience – I dance twice a week at a dance school
How long will your training programme last? Frequency, intensity, time and type. 6 weeks
How will you show progress? What tests and measures will you use? A flexibility test (sit and reach) which will be tested at both the start and end of the programme to see improvement Baseline tests – sit and reach test Test results – sit and reach test
My Erasmus Personal Exercise Programme.
Name – Soumeyyah HOSANALLY
A personal exercise programme is a strategy that details the physical exercises you should perform in order to reach your goals, and the amount of time you should spend on each exercise. Athletes use a personal exercise programme (PEP) to ensure their training develops the specific skills and fitness they require for their sport. This is designed to suit their individual needs.
Introduction Aim – what skills or fitness do you plan to improve? For which sport? Why? I plan to improve my cardio for all sports because I’m breathless easily and too fast.
Age – 17 Male / Female – Female Performance level and experience – I enjoy playing handball , swimming , rock climbing and fitness.
How long will your training programme last? Frequency, intensity, time and type. My training programme will last 30 minutes twice a week. I will do footing and fitness at home.
Is your target SMART? -specific, measurable, achievable, realistic, time-bound. My target is achievable.
Training plan - Footing and fitness at home
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6
Sunday X X X Monday Tuesday Wednesday X X X X X X Thursday Friday Saturday X X X
How will you show progress? What tests and measures will you use? I can use the one rep max test and the 30m sprint Baseline tests – The one rep maximum and 30m sprint
Test results – 6 weeks later test one rep max and 30m sprint
What are your strengths and weaknesses? My strengths are my reaction time, power, and speed and strength. My areas of weakness are my flexibility and agility.
What areas do I need to improve? My speed and strength ae good but I wold like to improve them.
What skill and/or fitness components to be improved? My speed and strength
Is your target SMART? -specific, measurable, achievable, realistic, time-bound. It is targeted at specific components, it is measured at the beginning and end to see improvement, and it’s achievable because it can be a lot better, it is realistic as id don’t want to be competing in worldwide competitions, it is over six weeks so there is plenty of tim.
Training plan - Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday Rest Gym Weight training
Resistance training
Gym Weight training
Gym Weight training
Gym Weight training
Tuesday Gym Weight training
Rest Gym Weight training
Rest Resistance training
Resistance training
Wednesday Rugby skills training
Rugby skills training
Rugby skills training
Rugby skills training
Rugby skills training
Rugby skills training
Thursday Rest Resistance training
Gym Weight training
Resistance training
Rest Rest
Friday Resistance training
Rest Resistance training
Resistance training
Gym Weight training
Resistance training
Saturday Rest Resistance training
Rest Rest Gym Weight training
Gym Weight training
Sunday Rugby match
Rugby match
Rugby match
Rugby match
Rugby match
Rugby match
