• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

action plan - endurance, strength, flexibility speed and agility.

Extracts from this document...

Introduction

Action plan Through out my portfolio I aim to carry out skill's and fitness tasks. The type of fitness training I am doing will be endurance, strength, flexibility speed and agility. There are a number of ways I can test and train. The area of fitness, times trained and activity are listed in the table below: Component Time Activity Endurance 2 times a week (1-5) 3 times a week (6-10) Cardiovascular One a week Gym classes Once a week Tread mill, cross trainer, rower Strength Once a week Resistance training Twice a week Weights Speed and agility Once a week Fartlek (speed play) Once a week Speed training Our aerobic capacity is also know as cardio respiratory endurance or stamina. It's the ability of our heart and lung to cope with actives over a long period of time strenuous activies , using the whole body to keep our active muscles supplied with energy and removing waste. The better our aerobic capacity is the longer we can do our activity for. To improve aerobic capacity it takes regular heart rate of between 60- 80 % of our maximum heart rate for a minimum of 12 minutes increasing up to 40 minutes. Professional athletes and performs will work in excess of an hour 4 times a week on aerobic capacity. ...read more.

Middle

Left and right footed Slide tacking Week 1,3,6,8 Playing against and opponent get the player to run with the ball then time slide tackle. Improving timing and technique also working out the right power for each tackle. Beating a player A rectangular shape made out with cones get to opposite side you start on. Beating the player and stopping the ball on the opposite side. Incorporating tricks to make more space as well as improving positional play and improving confidence, I will do a test to check progress from week one, five and ten. Week 1 Cardio vascular test: I completed the bleep test The test is made up of 23 levels where each level lasts approximately one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape/CD a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. The test is conducted as follows: I reached level 14 Speed test To test my fitness I did 4 x 60m sprint then had a minute rest between then a recorded my times and found the average. Sprinting is important as in a match situation I may need to sprint from my penalty area to the other to support the strikers. ...read more.

Conclusion

shooting Weights Body pump class Fartlek training for endurance Match Rest day Cool down stretching Stretching Steady swimming Dynamic cool down Steady jog and stretching Cool down Activity Time Intensity/ reps Tread mill 15minutes 8 Rower 15minutes 8 Stepper 8minutes 6 Quadriceps leg extender 57.5kg 3x8 Hamstrings leg curler 40kg Calf raises 57.5kg Bicep curls machine 32kg Triceps extenders machine 32kg Pectoral fly 57.5kg Back pull downs 40kg Back extender 40kg Free weights 12kg Evaluation I found performing in the match hard because of having tight muscles from endurance training on the Friday. Rather then having a rest day after the match I will have it before. I stayed at the same level at the gym for every thing except free weights, which I increase to 12kg. The reason I stayed at the same level is I found it difficult last week and this week the frequency of my training was progressed Match We won our match 2-1 I played 90minutes My stamina was ok although my legs ached from Friday I felt more confidence using my body to protect the ball. Possible physiological due to doing more training. I got an assist with a long ball over the top I felt as though I could of made a bigger impact on the game if I could run fast so I will incorporate some activities for this next week. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. Aim: to plan, perform, monitor and evaluate a 10-week training program for a specific ...

    As this will be my last week, I do not want to overload myself and put excess weight when it is not required. I also fell that the weights are still challenging me enough to continue on these weights. Evaluation: * Warm up: 5 minutes cardio vascular on the bike

  2. Tennis player - Attributes a tennis player needs are Speed, Endurance and Flexibility

    6 WEEK PLAN SPEED - Week 1: I will perform shuttle 20 metres apart for 30secs and see how many I get? I will also do a 100 metre sprint. Week 2-5: I will perform shuttle runs for 45 seconds over cones 25 metres apart.

  1. Personal Exercise Programme (PEP).

    I am using 30 kg on both sides. - EZ bar forearm curls: I completed two full sets using 12.5 kg. I could not carry out even one repetition of the third set, so I dropped the weight down to 10 kg and did another set (6 repetitions)

  2. Fitness testing

    Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the recording. Reliability: Reliability would depend on how strictly the test is run, and the practice allowed for the persons.

  1. Personal exercise plan

    The final part of the cool-down should include a form of stretching as it will improve future performance, prevent DOMS (delayed onset of muscle soreness) and aid recovery. The best form of stretching during a cool-down is the static stretch (appendix 3)

  2. Personal Exercise Programme.

    Week 5: This week I was determined not to miss anymore gym sessions, so to maximise the effectiveness of them I have decided to go before work. This involves me getting up at around 6.15 to be in the gym for seven!

  1. PEP The aspect of fitness I am going to develop is strength. This is ...

    groin), one for the abdominal muscles, the 2 main arm stretches (one for triceps and deltoid.), a back stretch and a neck stretch. Each for the recommended 7-10 seconds. So my warm up will only involve 2 of the 3 phases given in a warm up outline, as no skill is required.

  2. Purpose And Aim Of Training Programme.

    Flexibility, mobility and suppleness all mean the range of limb movement around joints. Suppleness is the ability to perform a joint action through a range of movement. The objective of Flexibility training is to improve the range of stretch of the muscles.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work