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Creation of a personal fitness – training program
Dehara Minori

Goal

The second unit of Physical Education this year was to create a personal fitness-training program. We were asked to make an attainable goal using the F.I.T.T where, “F” stands for Frequency, “I” stands for Intensity, “T” stands for Time, and lastly another “T” stands for Type. My overall goal based on the F.I.T.T is firstly I would like to be more flexible through whole of my body; secondly I would like to train my inner core muscles by doing core training. (Include push – ups)

Description of my fitness program

The benefits of flexibility trainings reduce risk of injury, improved posture, greater freedom of movement, reduced muscle tension and soreness, and physical and mental relaxation. In our age, our flexibility can start to decrease, especially if we are inactive. So, I will be doing a slow and controlled movement such as reaching down the floor, lift the leg to touch the hand, to stretch my body well (especially, Latissimus, Biceps, Abdominal muscles, Quadriceps, Hamstrings, Gastrocnemius, Soleus and other muscles) daily after taking shower at night for about 10 minutes, also using my ballet class as well. I will be working or going to be intence for about 75% of my heart rate. (Beat)

I will do the training what is called “core training” which has been an essential part of the training for every gymnast, ballet dancers as well since the beginnings of time. Actually, I am doing the core training during my ballet class such as the movements of pliés and ronds de jambes and ports de bras, so I will keep training my inner core muscles. I will be doing several exercises such as Knee fold tuck, climbing rope exercise, and sliding pikes for about 10 minutes one exercise, each day, also working with about 75% of my heart rate. (Beat)
The benefits of doing the core trainings are

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