Public Services level

We had our induction to the physical seaworthiness instruct by doing a fitness test which tested our fitness before we started our fitness plan to see where we were at tenets wise and for the test I did it in 19. 30 minutes which wasnt that good at the cartridge clip. So we started the program and firstly in our group we started doing upper system work which was fine, it did get tough in some of the exercises we did mainly because we tried to do much just luckily we didnt get any injuries so we carried on with it and with that I noticed improvements in my upper be potentiality within that period of two weeks.Also was working at that time so I would flummox gone In the gym to a greater extent times except I could due to that but as well as because of where I work and the apartment I work In, youre having to constantly take bulge cages and pallets, the cages can c at onceive up to keg and the pallets can weigh to keg and above and that besides helped as well with astir (p) my body skill and fitness as well so that also helped. The strengths of this was that my upper body strength has improved and that I am equal to(p) to do the same exercises quicker. And that I r lay offer got a disclose muscle definition now to my arms and shoulders now.The weaknesses of this was that I wasnt able to come in any more(prenominal) due to engagements with work and also course work and rugger education. Also I was getting real tirednessd with my upper body and I was getting the occasional strain which affected my performance at work and college. Improvements and changes to the fitness program the improvements that I would make to the training program would be that I would growing the frequency of the exercises such as do It more times a week If the time Is ready(prenominal) to do so and that I would also add In more exercises to do to get the amply benefit of the training to Improve the upper body strength.Overall I would add In more musical interval tra ining and probably also swimming as it helps your whole body. Week 3 and 4 we were doing unhorse body and leg training with this I didnt notice much difference to my lower body strength. In my opinion the lower body exercises were harder to do than the upper body exercises because you couldnt fit in much conformation to it so you were having to mainly do the same exercise over and over but overall it wasnt in any case bad and we got used to it over time and I noticed minor improvements overall such as better definition and strength overall. merely the one thing I did notice was that I was constantly having to befool help at work with pulling the cages out of the ware house u to leg fatigue and also during the leg exercises I kept on straining my groin and once I forced hamstring In my right leg. The strengths of doing this was that I got a minor Improvement In leg strength and also better leg tone. The weaknesses of this was that I was constantly straining my groin whilst doing the leg exercises which was very dirty and that I wish I got more out of this.Also that I was having to have to leg fatigue and also straining my groin. Improvements and changes to the training program the way I would make changes to the lower body training would be that I loud add more variety and I would do more exercises because when I was doing the program I was doing the same exercises over and over and it got kind of bore, so I would add in other exercises such as squat thrusts and also I would add in sit ups.Week 5 and 6 we were doing cardiac vascular fitness and of which I thought I got quite a apportion out of it fitness wise and I noticed difference within my cardiac vascular fitness whilst doing any kind of fitness. With improving my cardiovascular fitness there is a muddle of variety which makes it not boring because youre constantly doing different activities which makes it interesting and doesnt make you lose focus as easily And plus you can do fitness like farth er and interval training on a public report which is easy enough.What I would change well I wouldnt change much to the fitness program itself but I would try to space it out more evenly and not put it all in so closely and I would also do more training the next time I was going to do the fitness program which would improve my overall fitness a lot more. But the one thing I do lack a lot of is stamina, say that you are physically fit but you get out of breath quickly but youre till able to carry one though.The strengths of the fitness program was that over the two weeks my fitness did improve quite a lot which means that I was able to keep up with my rugby colleagues whilst at training doing touch rugby and other activities. The weaknesses of this program was that I didnt do enough fitness during the week outside of college so I didnt get the maximum out of it but if I had done fitness outside of college I would have become a lot fitter and would have been able to do a lot more fit ness wise but I did get a lot fitter from the fitness program.The end of the tenets program, after the 6 weeks of training upper body, lower body and cardiovascular fitness training I have found noticeable differences/improvements in all areas that I trained. Since starting the fitness program I was back into rugby training and I have started playing once again which is all good and I think if it wasnt for the six week training program I think I wouldnt have been able to cope with the needs of rugby. At the end of the six week training program we had a fitness test which was the same as the one we did at the start of the test, when I first did the testI did it in 19 minutes 30 seconds and when I did it the second time at the end of the fitness program I finished it in 16 minutes 30 seconds which is a huge difference than when the first time I did it which shows that my overall fitness and strength has improved which is a good thing because thats what I passel out to achieve which is a good thing. Also whilst doing the fitness program I have been interpreted off one of my inhalers for my asthma which is very good which means that my asthma is going and also once it all goes I should have a better chance to get into other public service ouch as the navy.Targets for the future my targets are that I would go swimming, even though Im not the best of swimmers I can improve and with swimming its improves your whole body muscular wise and improves your fitness a lot and as I got approached by Cleveland second team players saying that I should play for them at the rootage of the new season and they said I probably would be playing at blindside flanker for them and I Just think thats brilliant but I would have to get lot fitter to do so. Also I will be planning to start boxing training again to get myI know the owner he would probably make me exercise like a chase after and when I have spare time during the week or preferably in the morning I would possibly go on r uns and set a benchmark time and each week I would try and improve it every week then getting onto a certain time. Http//www. Swimming. Org/swimsuit/why-swimming-needs- to-be-part-of-your-lifestyle/ terminal In this piece of work I have evaluated my performance in the six week training programming and have included my strengths and weaknesses and also I have talked about before and after the training program and whats happened since then.