Physical and Health Education

MYP Year 5
Y10 Personal Exercise Program
Student Name Tsui Yee Homeroom: Year 10 Trust

Instructions
Answer the following questions to assist in planning to improve your fitness level.

Two key components in designing a personal fitness-training program includes i. identifying your overall goal is
for working out; ii. put into plans how you will adhere to your program.

PHE Fitness Class Workout Plan:

1. List three personal fitness goals:

Sport: Ball Hockey
i. Improve speed of sprinting (a ball hockey game is fast paced. The team who dominates is the team
who runs the fastest. I am also the Center, meaning that I go wherever the ball goes)
ii. Improve upper body muscular strength (upper body muscular strength is required for stick
handling while running at full speed, and for more powerful shots and passes)
iii. Improve cardiovascular endurance (a ball hockey game requires repetitive high speed sprinting
and ball-battling for 2-5 minutes, with short breaks in between, as the shifts are short. Given I am
a Center, I would need to run a lot during my shifts)

2. I plan to monitor my progress by:

To monitor the progress for speed of sprinting, I will check the total time it takes for me to run three times
around the hockey rink, with a 15 second break in between each time around the rink (every Saturday during
ball hockey training). I expect the total time to stay the same or decrease week by week.

To monitor progress for cardiovascular endurance, I will compare the pre and post heart rate after the HIIT
workout week by week. As I modify (most likely increase) the level of difficulty each week, I should see little
to no change in change in my heart rate (post heart rate minus pre heart rate).

To monitor my progress for upper body muscular strength, I will check the maximum weight I can lift and
hold 10 seconds for one time for each of the weight training machine I chose. I should be able to lift the same
or an increasing amount of weight week by week.

3. Motivation strategies to assist me in adhering to my plan will include:

To motivate myself to adhere to my plan, I will listen my music playlist while I work out, which includes all my
favourite songs that has a strong backing track. If it does not interfere with my goal, I will also be choosing to
engage in activities that I enjoy most, such as running on the treadmill. When I do the repetitions or keep track
of the time, I will always countdown, instead of up. This will give the illusion of minimizing the task at hand.
Lastly, I will work with my friends (Sally, Muna) to motivate each other.
Task:
Below is a list of fitness equipment available in the Aberdeen Tennis and Squash Centre fitness room. Identify the type
of machines and muscle group targeted from each of them, and decide if you will include this machine in your plan.
Aberdeen Tennis and Squash Centre
Equipment Type Muscle Targeted Yes/No
Abdominal Board Weight Rectus abdominis, hip flexors (iliopsoas) No
training
Computerised Cardiovascular Quadriceps, hamstrings, glutes (gluteus maximus, No
Bike (with back training gluteus medius, gluteus minimus), hip flexors,
calves (gastrocnemius, soleus), tibialis anterior
support)
Arm Curl Weight Bicep brachii, brachioradialis, flexors, extensors, Yes
training brachialis, deltoid, supinatorm capri radialis,
Chest Press Weight Pectoralis major, pectoralis minor, deltoid, triceps, Yes
training trapezius, rhomboids, rotator cuffs, erector spinae,
transverse abdominis, anconaeus
Dumbbell Sets Weight Variable, based on how the dumbbells are used (can No
with Matching training be used in different ways to target specific
muscles).
Racks
Computerised Cardiovascular Calves (gastrocnemius, soleus), glutes (gluteus No
Step Pressers training maximus, gluteus medius, gluteus minimus), hip
flexors
Flat Incline Weight Pectoralis major, anterior deltoid, triceps brachii, No
Bench training
Lat Pulldown Weight Latissimus dorsi, rhomboids (rhomboid major, Yes
training rhomboid minor), trapezius (middle and lower),
teres major and minor, infraspinatus, posterior
deltoid, levator scapulae, brachialis, brachioradialis,
pectoralis minor
Leg Curl Weight Hamstrings, calves (gastrocnemius, soleus), No
training quadriceps, hamstrings
Leg Extension Weight Quadriceps, hamstrings trapezius, calves Yes
training (gastrocnemius)
Leg Press Weight Quadriceps, Glutes (gluteus maximus, gluteus No
training medius, gluteus minimus)
Back Raises Weight Glutes (gluteus maximus, gluteus medius, gluteus Yes
training minimus), erector spinae (iliocostalis, longissimus,
spinalis)
Pectoral Fly Weight Pectoralis major, pectoralis minor, anterior deltoid, Yes
training latissimus dorsi, posterior deltoids
Rowing Machine Cardiovascular Erector spinae (illiocostalis, longissimus, spinalis), No
training gastrochnemius, soleus, hamstrings, rhomboids,
quadriceps, rectus abdominis, triceps, deltoids,
trapezius, pectoralis major, wrist extensors and
flexors, quadriceips, glutes (gluteus maximus,
gluteus medius, gluteus minimus), internal and
external obliques, transverse abdominis, latissimus
dorsi
Shoulder Press Weight Deltoids, triceps, trapezius, latissimus dorsi, rotator Yes
training cuffs, rhomboids, rectus abdominis, transverse
abdominis
Electronic Cardiovascular Pectoralis major, triceps, biceps, gluteus maximus, Yes
Climbers training quadriceps, hamstrings, gastrocnemius, tibialas
anterior
 Electronic Cardiovascular Quadriceps, hamstrings, calves (gastrocnemius, Yes
Treadmills training soleus), glutes (gluteus maximus, gluteus medius,
gluteus minimus), hip flexors, rectus abdominis
Computerised Cardiovascular Quadriceps, hamstrings, glutes (gluteus maximus, Yes
Bike training gluteus medius, gluteus minimus), hip flexors,
calves (gastrocnemius, soleus), tibialis anterior,
rectus abdominis
Weighting Scale Monitor N/A No
progress
Blood Pressure Monitor N/A No
Meter progress

Highlighted = Primary muscles targeted

= HIIT, improve speed of sprinting and cardiovascular endurance
= Upper body muscular strength
= Improving muscular strength to improve speed
Personal Exercise Program
Target fitness component: Speed, muscular strength (mainly upper body), cardiovascular endurance

Intention of exercise stations in relation to fitness goal:

Arm curl, shoulder press the arm curl and shoulder press targets muscles on the arm and shoulder, such as the bicep brachii,
brachioradialis, deltoids and triceps. These muscles are needed to accurately handle the hockey stick while running, and to
generate and follow through a powerful shot.
Chest press, pectoral fly the pectoral muscle group and deltoids are crucial for overall upper body stability, and the
generation of power (leaning on the stick to bend it for elastic potential energy), and quick and accurate release for a
powerful shot.
Back raise, lat pull down I have relatively strong abdominal muscles (I can do around 70-80 sit-ups in one minute), so
given the limited training time, I deem it best for me to focus on my back muscles to strengthen my core. Strong core muscles
are required for me to maintain my balance when being cross-checked, and to twist my torso while taking a shot.
Leg extension strong quadriceps and hamstrings are needed for abrupt turns and stops, and running at explosive speeds.
Improving the muscular strength of the said muscles can complement the HIIT training in my exercise program as well.
Computerised bike (HIIT), electrical climbers (HIIT), treadmill (HIIT) HIIT tasks is a good way to improve both
cardiovascular endurance and speed. Repetitive high-intensity aerobic exercise with short intervals of recovery period will
train muscular strength to enable speed, since to cycle/ climb/ run fast, I must exert a great amount of muscular strength.
Cardiovascular endurance will be built up in the process to meet the increased demands for oxygen needed to perform the
high-intensity aerobic exercise intervals. Each week, I will be using two of the three machines each time (compared to the
treadmill, the electronic climbers and the computerised bike train leg muscles more, since I can use the intensity to increase
the resistance of the climb/ bike), based on its availability. Being able to run short bursts very fast will benefit as a centre
player (forward), as I can reach and keep the ball quickly.

Week 1 (6-1-2017)
# Fitness Machine Task (repetitions, intensity, # Recovery time Remarks and notes
component weight) o between each set
f
s
e
ts
1 Muscular Arm curl 20Lbs, repeat for 5 times 2 20 seconds, stretching *Challenging, muscles
strength the bicep and got sore at the 4th
brachiordialis while repetition of the 1st set
recovering (flexing Maximum one-time
hand in, and out) lift: 25 Lbs

Next week: increase

weight, and decrease
repetition.
2 Chest press 30 Lbs, repeat for 5 times 2 20 seconds, waving *Manageable
arms around to relax Maximum one-time
muscles. lift: 35 Lbs

Next week: increase

set, increase weight.
3 Speed Leg 40 Lbs, repeat for 5 times 3 20 seconds, stretching *Manageable
(through extension the legs for 10 seconds Maximum one-time
training each (standing on one lift: 45 Lbs (more than
muscular leg, pulling heel to last time)
strength) rear)
Next week: increase
set, increase weight.
4 Muscular Back raise 40 Lbs, repeat for 5 times 2 20 seconds, stretching *Manageable
strength erector spinae by Maximum one-time
standing up and lift: 40 Lbs
bending to try to touch
toes. Next week: increase
set, increase weight.
5 Shoulder 30 Lbs, repeat for 5 times 2 20 seconds, stretching *Manageable
press deltoid and triceps.
Next week: increase
set, increase weight.
6 Cardiovascula Computeri Total time: 10:00 minutes. 1 If heart rate is still *Manageable
r endurance, sed bike Level: 4 racing after cool Pre heart rate: 108bpm
 speed (HIIT) down, get off the bike Post heart rate:
0:00-1:00: Warm up, gradually and walk around until 150bpm
increase intensity of pedalling to heart rate reaches Change in heart rate:
30% ~110bpm. 42bpm
1:00-1:45: Pedal at speed of
40% Stretch calf and thigh Next week: increase
1:45-2:30: Pedal at speed of muscles after heart more 90% intervals, all
80% rate reaches ~110bpm. 90% intervals set to
2:30-3:15: Pedal at speed of one minute.
40% Hydrate after cooling
3:15-4:00: Pedal at speed of down and stretching,
80% before going on to the
4:00-4:45: Pedal at speed of next task.
40%
4:45-5:30: Pedal at speed of
90%
5:30-6:15: Pedal at speed of
50%
6:15-7:15: Pedal at speed of
90%
7:15-7:45: Pedal at speed of
50%
7:45-8:45: Pedal at speed of
80%
8:45-10:00: Cool down,
gradually decrease level to 1,
and gradually decrease intensity
to 20%.
7 Muscular Lat 25 Lbs, repeat for 5 times 2 20 seconds, overhead *Challenging to do
strength pulldown stretch to stretch repetitively, I found
latissimus dorsi. myself being pulled
up instead of down
Maximum one-time
lift: 30 Lbs

Next week: increase

weight, try to develop
a stronger stance.
8 Pectoral 25 Lbs, repeat for 5 times 2 20 seconds, wall *Challenging
fly stretch to stretch Maximum one-time
pectoral muscles. lift: 30 Lbs

Next week: increase

weight, decrease
repetition.
9 Cardiovascula Electronic Total time: 10:00 minutes 1 If heart rate is still *Manageable
r endurance, climber Level: 1 racing after cool Pre heart rate: 126bpm
speed (HIIT) down, get off the Post heart rate:
0:00-1:00: Warm up, gradually treadmill and walk 162bpm
increase intensity of running to around until heart rate Change in heart rate:
30% reaches ~110bpm. 36pm
1:00-1:45: Climb at speed of
40% Stretch calf and thigh Next week: increase
1:45-2:30: Climb at speed of muscles after heart more 90% intervals, all
80% rate reaches ~110bpm. 90% intervals set to
2:30-3:15: Climb at speed of one minute.
40% Hydrate after cooling
3:15-4:00: Climb at speed of down and stretching, Keep one HIIT at the
80% before going on to the beginning, one at the
4:00-4:45: Climb at speed of next task. end.
40%
4:45-5:30: Climb at speed of
90%
5:30-6:15: Climb at speed of
50%
6:15-7:15: Climb at speed of
 90%
7:15-7:45: Climb at speed of
50%
7:45-8:45: Climb at speed of
80%
8:45-10:00: Cool down,
gradually decrease level to 1,
and gradually decrease intensity
to 20%.
Progress of speed training
Sprinting 3 times around hockey rink (excluding the two 15 second break between each time): 1:18.93 minutes
Week 2 (13-1-2017)
# Fitness Machine Task (repetitions, intensity) # Recovery time Remarks and notes
component o between each set
f
s
e
ts
1 Cardiovascula Electrical Total time: 10:00 minutes 1 If heart rate is still *Manageable
r endurance, climbers Level: 5 racing after cool Pre heart rate: 102bpm
speed (HIIT) down, get off the Post heart rate: 168bpm
0:00-1:00: Warm up gradually bike and walk Change in heart rate:
intensity of climbing to 30% around until heart 66bpm (cannot be
1:00-1:45: Climb at speed of rate reaches compared fairly with
40% ~110bpm. previous week, since I
1:45-2:30: Climb at speed of used the electrical climber
80% Stretch calf and last then, and pre-HR was
2:30-3:15: Climb at speed of thigh muscles after pretty high then).
40% heart rate reaches
3:15-4:15: Climb at speed of ~110bpm. Next week: increase all
90% high-intensity intervals to
4:15-5:00: Climb at speed of Hydrate after 90% intervals and one
40% cooling down and minute, increase level to
5:00-6:00: Climb at speed of stretching, before 6.
90% going on to the
6:00-6:45: Climb at speed of next task. Space out the two HIIT
50% workout even further
6:45-7:45: Climb at speed of away from each other.
90% This lowers my initial
7:45-8:30: Climb at speed of heart rate, so that the post
50% heart rate can be raised
8:30-9:15: Climb at speed of even more for the training
80% task to be more effective.
9:15-10:00: Cool down,
gradually decrease level to 1,
and gradually decrease intensity
to 20%.
2 Muscular Lat 30 Lbs, repeat for 5 times 2 20 seconds, *Manageable. For a strong
strength pulldown overhead stretch to stance, spread legs out and
stretch latissimus half squat.
dorsi. Maximum one-time lift:
40 Lbs (more than last
time)

Next week: increase

weight, increase set.
3 Pectoral 30 Lbs, repeat for 5 times 2 20 seconds, wall *Challenging,
fly stretch to stretch Maximum one-time lift:
pectoral muscles. 35 Lbs (more than last
time, muscles are sore to
lift more)

Next week: same weight,

increase repetitions.
4 Speed Leg 45 Lbs, repeat for 5 times 4 20 seconds, *Manageable
(through extension stretching the legs Maximum one-time lift:
training for 10 seconds 50 Lbs (more than last
muscular each (standing on time)
strength) one leg, pulling
heel to rear) Next week: increase
weight, increase
repetition.
 5 Muscular Back raise 40 Lbs, repeat for 5 times 2 20 seconds, *Manageable
strength stretching erector Maximum one-time lift:
spinae by standing 45 Lbs (more than last
up and bending to time)
try to touch toes.
Next week: increase set,
increase weight.
6 Shoulder 30 Lbs, repeat for 5 times 2 20 seconds, *Manageable
press stretching deltoid Maximum one-time lift:
and triceps. 40 Lbs (more than last
time)

Next week: increase set,

increase weight.
7 Muscular Arm curl 25Lbs, 4 times 2 20 seconds, *Manageable
strength stretching the bicep Maximum one-time lift:
and brachiordialis 30 Lbs (more than last
while recovering time)
(flexing hand in,
and out) Next week: increase
weight, and increase
repetition.
8 Chest press 35 Lbs, repeat for 5 times 3 20 seconds, waving *Manageable
arms around to Maximum one-time lift:
relax muscles. 40 Lbs (more than last
time)

Next week: increase set,

increase weight.
9 Cardiovascula Treadmill Total time: 10:00 minutes 1 If heart rate is still *Manageable
r endurance, (HIIT) Incline: 1 racing after cool Pre heart rate: 114bpm
speed down, get off the Post heart rate: 168bpm
0:00-1:00: Warm up gradually treadmill and walk Change in heart rate:
intensity of running to 30% around until heart 54pm
1:00-1:45: Run at speed of 40% rate reaches
1:45-2:30: Run at speed of 80% ~110bpm. Next week: increase more
2:30-3:15: Run at speed of 40% 90% intervals, all 90%
3:15-4:15: Run at speed of 90% Stretch calf and intervals set to one
4:15-5:00: Run at speed of 40% thigh muscles after minute.
5:00-6:00: Run at speed of 90% heart rate reaches
6:00-6:45: Run at speed of 50% ~110bpm. Keep one HIIT at the
6:45-7:45: Run at speed of 90% beginning, one at the end.
7:45-8:30: Run at speed of 50% Hydrate after Works well.
8:30-9:15: Run at speed of 80% cooling down and
9:15-10:00: Cool down, stretching.
gradually decrease incline to 0,
and gradually decrease intensity
to 20%.
Progress of speed training
Sprinting 3 times around hockey rink (excluding the two 15 second break between each time): 1:15.54 minutes (faster than last
time)
Week 3 (20-1-2017)
# Fitness Machine Task (repetitions, intensity) # Recovery time Remarks and notes
component o between each set
f
s
e
ts
1 Cardiovascula Electrical Total time: 10:00 minutes 1 If heart rate is still *Manageable
r endurance, climbers Level: 6 racing after cool Pre heart rate: 96bpm
speed (HIIT) down, get off the Post heart rate: 168bpm
0:00-1:00: Warm up gradually bike and walk Change in heart rate:
intensity of climbing to 30% around until heart 72bpm (change in HR
1:00-1:45: Climb at speed of rate reaches 6bpm higher than last
40% ~110bpm. week).
1:45-2:45: Climb at speed of
90% Stretch calf and Next week: increase all
2:45-3:30: Climb at speed of thigh muscles after high-intensity intervals to
40% heart rate reaches 1:15.
3:30-4:30: Climb at speed of ~110bpm.
90%
4:30-5:15: Climb at speed of Hydrate after
40% cooling down and
5:15-6:15: Climb at speed of stretching, before
90% going on to the
6:15-7:00: Climb at speed of next task.
50%
7:00-8:00: Climb at speed of
90%
8:00-8:45: Climb at speed of
50%
8:45-10:00: Cool down,
gradually decrease level to 1,
and gradually decrease intensity
to 20%.
2 Muscular Arm curl 30 Lbs, 6 times 2 20 seconds, *Manageable
strength stretching the bicep Maximum one-time lift:
and brachiordialis 35 Lbs (more than last
while recovering time)
(flexing hand in,
and out) Next week: increase
weight, and increase
repetition.
3 Chest press 35 Lbs, repeat for 5 times 3 20 seconds, waving *Manageable
arms around to Maximum one-time lift:
relax muscles. 40 Lbs

Next week: increase set,

increase weight.
4 Speed Leg 50 Lbs, repeat for 5 times 4 20 seconds, *Manageable
(through extension stretching the legs Maximum one-time lift:
training for 10 seconds 55 Lbs (more than last
muscular each (standing on time)
strength) one leg, pulling
heel to rear) Next week: increase
weight.
5 Muscular Back raise 45 Lbs, repeat for 6 times 2 20 seconds, *Manageable
strength stretching erector Maximum one-time lift:
spinae by standing 50 Lbs (more than last
up and bending to time)
try to touch toes.
Next week: increase
weight, increase
repetition.
 6 Shoulder 35 Lbs, repeat for 5 times
press
7 Muscular Lat 35 Lbs, repeat for 5 times
strength pulldown
8 Pectoral 30 Lbs, repeat for 7 times
fly
9 Cardiovascula Treadmill Total time: 10:00 minutes
r endurance, (HIIT) Incline: 1
speed
0:00-1:00: Warm up gradually
intensity of running to 30%
1:00-1:45: Run at speed of 40%
1:45-2:45: Run at speed of 90%
2:45-3:30: Run at speed of 40%
3:30-4:30: Run at speed of 90%
4:30-5:15: Run at speed of 40%
5:15-6:15: Run at speed of 90%
6:15-7:00: Run at speed of 50%
7:00-8:00: Run at speed of 90%
8:00-8:45: Run at speed of 50%
8:45-10:00: Cool down,
gradually decrease level to 1,
and gradually decrease intensity
to 20%.
Progress of speed training
Sprinting 3 times around hockey rink (excluding the two 15 second break between each time): 1:11.27 minutes (faster than last
time)
3 20 seconds, *Manageable
stretching deltoid Maximum one-time lift:
and triceps. 45 Lbs (more than last
time)
Next week: increase
weight, increase
repetition.
3 20 seconds, *Challenging. End of
overhead stretch to second last and last set
stretch latissimus were difficult to complete,
dorsi. as muscles were sore.
Maximum one-time lift:
40 Lbs (same as last time)
Next week: keep
everything the same
2 20 seconds, wall *Manageable,
stretch to stretch Maximum one-time lift:
pectoral muscles. 40 Lbs (same than last
time)
Next week: increase
weight, increase set.
1 If heart rate is still *Manageable
racing after cool Pre heart rate: 108bpm
down, get off the Post heart rate: 192bpm
treadmill and walk Change in heart rate:
around until heart 84pm (more than last
rate reaches time)
~110bpm.
Next week: increase all
Stretch calf and high-intensity intervals to
thigh muscles after 1:15 minutes.
heart rate reaches
~110bpm. Keep one HIIT at the
beginning, one at the end.
Hydrate after Works well.
cooling down and
stretching.
Criterion D
Reflect and evaluate:
i. whether principles of training were applied effectively.
Overall, the principles of training were applied effectively in my personal exercise program, which can be evinced by the
consistent improvement of my fitness throughout the three weeks (see Remarks and notes of each of the plan, and the Progress
of speed training below each of the plan). I could lift more and run faster in week 3 than in week 1.

Application of F.I.T.T.
FREQUENCY: To improve my muscular strength instead of muscular endurance, I kept the repetitions and sets of the
muscular strength training to no more than 7 times. However, I could improve by cutting down on frequency and choose to
increase the intensity instead, as that would build up my muscular strength even more (muscular strength and muscular
endurance contradicts each other. They cannot co-exist).
INTENSITY: To improve muscular strength, I chose weights that I could lift with no significant difficulties 5 times, such
that I do not strain and injure my muscles and I could effectively improve my muscular strength. I employed the High-
Intensity-Interval-Training method to simultaneously improve my speed and cardiovascular endurance. It is proved that
performing aerobic exercise at alternating intervals of high-intensity and low-intensity is effective, as I could run faster
around the hockey rink three times (with 15 second break in between each time) week by week.
TIME: To avoid overstraining myself, I designated sufficient recovery time and stretching/ cooling down after each of the
exercise set. I also spaced each of the work out, such that no task that targets the same primary muscle group follows each
other. The cardiovascular/ speed HIIT training is also spaced to ensure my heart rate has recovered to the normal range, such
that I could raise my heart rate more during the second HIIT session.
TYPE: I recognised that muscular strength of the quadriceps and the hamstrings would improve speed as well, so I included
leg extension in my plan. My fitness at week 3 proved the said training effective. However, I could improve by using a
greater diversity of workout methods (e.g. circuit training push up, plank, sit up, burpees, etc.) to improve my muscular
strength, instead of relying on the machines, as those tend to specialise in one or a few group of muscles, which can be less
effective in improving overall fitness.

Application of S.P.O.R.T
SPECIFICITY: The machines that I chose to use targets one of the muscle group and fitness component that I aim to
improve. However, I could further improve by focusing on one part of the body/ one fitness component each week, such that
I can train it with a greater intensity to accelerate improvement.
PROGRESS: I noted down the intensity of training week by week, and my response to it. After every week, I made
modification (gradually increasing the intensity) to my exercise plan, based on my notes. If I find the exercise task
challenging, I increased the intensity by a bit, but reduced the frequency. If I find the exercise manageable, I increased both
the intensity and the frequency (whenever applicable).
OVERLOAD: I utilised the HIIT training method, which raised my heart rate to around 85%-90% of maximum heart rate.
To improve, I shall balance the weights used in muscular training and the frequency (repetition and sets) of muscular strength
training, such that each of the task uses heavier weights (able to increase muscular strength, while minimising muscular
endurance appropriately).
REVERSIBILITY: Training for muscular strength is highly reversible in nature. To prevent that, I will be doing some other
workouts at home (such as push up, plank, squats, crunches, etc.) by myself to preserve the muscular strength that I have
improved.
TEDIUM: To keep my exercise program engaging for me, I employed the strategies mentioned above on the first page, and
changed around the order of the workout week by week. I also saved treadmill HIIT for the last for week 1 and week 2,
because I enjoy running on the treadmill the most.

ii. Areas that you have improved.

As evinced by the notes that I write each week, overall, I improved on all my goals. During hockey practices on Saturdays and
hockey games on Wednesday, I find that I could shoot further, handle my stick and control the ball more accurately, as well as run
faster for longer intervals. However, I find that my leg muscles tire more easily. This is perhaps because my body is still adapting
to the change brought on by this exercise plan, since my muscular endurance was always better in previous years (I was better at
long-distance running, and frequently hiked).

iii. If you have to further develop your exercise plan into a 6-month period, the changes that you will make
If I have to further develop my exercise plan into a 6-month period, I will designate certain days to focus on one or two fitness
components, and a certain part of the body each time. This will give me the chance further specify each of the training task, and
improve the minor muscles as well, thereby improving the overall performance even more. I will also be exploring each of the
machines more, and consider using other training methods such as circuit training and cross training, such that I could expand my
fitness goals (e.g. aim to improve balance and coordination as well). I hypothesise that making these changes and following them
would help me I become a better and more well-rounded hockey player.