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.Personal Exercise Program My name is Dana Lucas and I am 15 years old. The sport I have chosen to do a personal exercise program is football. I play for Chelsea Ladies U16. My height is 5f 4 and my weight is seven and a half stone. I train once a week with Chelsea and play a match once a week. The game of football requires many different aspects of fitness, which I will outline below. Speed - You need to move into positions quickly, both in attack and defence. Strength - Leg power is more important than upper body strength. Explosive leg power is needed for shooting, tackling and running. Muscular endurance is also needed because of the repetitive nature of the game. Aerobic Endurance - A good level of Cardio vascular fitness is needed because of the continuous nature of the game. Flexibility - Is needed for all aspects of the game to...

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