Personal Excercise Programe

Facilities available: Limited equipment at home- medicine b***, weights (dumbbells, weight bar) Latex exercise band, Park and school field.

Fitness Test Results (8th November 2000)

Some of these tests were not very relevant for my sport and I. The MSF test did test my cardiovascular fitness but not very well. This is because it is a running test. Water polo is played in the water so it was not very specific. Again the 30m sprint only tested my running speed and not my speed in the water. Other tests such as with the sit and reach, sit-ups and pull ups were of most relevance to me because sit ups and pull ups tested my muscular endurance. The sit and reach test tested my bodies flexibility. The vertical ju

8) Upper body raises for 30 seconds.

My over*** legs were worked well but could be worked harder. I worked my ATP system very well but I felt I needed more endurance and cardiovascular work. I worked my shoulder muscles especi***y my deltoids too much.

• 15 seconds walking in between each station.

• It increases production of synomial fluid, this ensures efficient movement at the joints.

Some topics in this essay:
Soreness DOMS, Evaluation Gener***y, Polo Water, Safety Warm, Juggling Reaction, Progressive Overload, Leg Raises-This, water polo, Championships Facilities, Water Polo, medicine b***, heart rate, Balance Pull, upper body, squat thrusts, latex band, muscular endurance, 30 arm, 3 throwing, shoulder joint, rest circuit moving, circuit 1 minutes, times circuit 1, 1 minutes rest, minutes rest circuit,