Development of personal fitness1
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post test data

data

Lee Towers's insight:

Height- 1.76M”5,10”

Weight – 10st 2"66kg

BMI body mass index 15

BMI- skin calipers: 0.3

RHR: 73

MHR: 203

BP:109 67 93

 

fitness test results after six week program

1 minute press up test 24 - 32

1 minute sit up 15 - 19

broad jump 1.82 1.93

back dynamometer 84 - 88

grip dynamometer 33 - 37

sit and reach test 13 - 20

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Fitness test scores

Fitness test scores before and after

Lee Towers's insight:

My fitness tests when I first did them were as follows:

1 minute press up test - 24

1 minute sit-up test - 15

Broad jump - 1.82

Back dynamometer - 84

Grip dynamometer - 33

Sit and reach test - 13

Fitness tests from 20th March

 

1 minute press up test - 32

1 minute sit-up test - 19

Broad jump - 1.93

Back dynamometer - 88

Grip dynamometer - 37

Sit and reach test - 20

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Training programme week 5

Muscular endurance training programme week 5

Lee Towers's insight:

5 minutes warm up on rower RPE4

 

Main

15 min run on the treadmill working RPE7

Muscle endurance training

Chest press 40kg 15 reps 3 sets 2 minute break after each set

Leg curl 40 kg 15 reps 3 sets 2 minute break after each set

Seated row 40 kg 15 reps 3 sets 2 minute break after each set

 

I think that this circuit is right for me as I am working hard but it is not too difficult for me.

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Training session - mini death circuit

Training session - mainly upper body

Lee Towers's insight:

Mini death circuit     Strength/ endurance

1.Bicep hammer curl - 7 sets 10 reps 5kg

2.Dumbbell shoulder press - 7sets 10 reps 5kg

3.Dumbbell squat - 7 sets 10 reps 5kg

4.Dumbbell lat raise - 7 sets 10 reps 5kg

5.Dumbbell deadlift - 7 sets 10 reps 5kg

6.Press ups - 7 sets 10 reps

7.Sit ups - 7 sets 10 reps

45 seconds rest

Team finisher

wall squat  sit  10 steps with 10 kg log

I thought that this was a good circuit as it made me work hard and I managed to do it well.

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Training program

My training program

Lee Towers's insight:

Muscular strength/ endurance  -  upper body

3 sets 8 reps 120kg Lat pulldown

3 sets 8 reps 15 kg EZ bar bicep curl

3 sets 8 reps  kg  overhead press

3 sets 6 reps  kg barbell bicep curl

rest for 2 mins

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my personal fitness testing data

results

Lee Towers's insight:

My results are as followed:

1 minute press up- 22

broad jump - 1.70

back dynamometer- 84

grip dynamometer- 40

sit and reach- 7 cm

12 minute cooper run- 2.27 

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Barriers to prevent taking part in exercise

Barriers

Lee Towers's insight:

Transport

Transport could prevent you from exercise as if transport is disrupted you could be stopped from going to the gym as you can’t get there.

To make sure that this doesn’t affect you, give yourself enough time and get an earlier bus.

 

Time

You won’t be able to do exercise if you don’t have any spare time to fit it in.

Also if the gym is busy as it is being used by a lot of people so there is no facilities spare to use.

 

Illness

If you have an illness this will prevent you from injury as you won’t feel as fit and you won’t be able to work at the best of your ability.

You wouldn’t give yourself enough time to recover and get back to your best.

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Visit from James Smith from Elite Bodyworks

Visit from James Smith

Lee Towers's insight:

James Smith from Elite Bodyworks came in on Thursday 14th March to Queen's Mary's College so we could ask him questions about his gym classes and how he got to run his own place. We asked questions like how much training does he do per week and how much do the sessions cost.

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Circuit with learning support

Learning support circuit

Lee Towers's insight:

Last Friday we worked with the learning support and was a good opportunity to work with other people. I had to make sure that the person I was working with knew how to do the activities and that they were doing it right . I had to do them myself correctly to help them if they needed it.

The circuit

plank

press ups

sit ups

skipping

bench press

shuttle runs - walk,jog,run

step ups

 

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Goals I have set myself

Goals

Lee Towers's insight:

I am going to set myself some SMART goals to improve my performance.

S-specific = I want to be able to dribble with the ball better in order to get past opponents easier.

M-measureable=  Make sure that I keep the ball close to my feet so it is more difficult for the opponent to tackle me.

A- agreed= I have agreed with my coach a way that will help me improve my dribbling.

R-realistic= I have made my goal realistic by making sure that I can improve

T-time= increase difficulty over time.

E- exciting= make it exciting and challenging and vary the drills.

R- recorded= Record everything so you can see what to improve on.

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my personal data

data

Lee Towers's insight:

Height- 1.75M”5,10”

Weight – 10st 65kg

BMI body mass index 14

BMI- skin calipers: 0.3

RHR: 72

MHR: 203

BP:109 67 93

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Development of fitness

Development of personal fitness

Lee Towers's insight:

Hi my name is Lee Towers. Im 17 years old and I am currently doing a level 2 Btec in sport at Queens Mary College in Basingstoke.  I also do team games for football as this is my favourite sport. I support AFC Bournemouth which are my local team.

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