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

AS and A Level Physical Education (Sport & Coaching)

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:

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.

There are three tests for to measure vo2 max

The bleep test

Harvard step test (recovery time recorded)

The Cooper twelve min run (distance measured)

Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play', combines . Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic

Things I am improving:

Endurance – improving the length and time I train for should allow me to perform for longer and more strenuously in match situations. Allowing to keep up and even manipulate the pace of the game.

Speed and Agility- will allow me to turn and beat defenders to the ball giving me a clear advantage and goal scoring opportunity.

Strength- I will be improving upper body strength as well as lower working on muscle strength will allow me to hold off players. I will also be more powerful when performing specific techniques. E.g. long passing and shooting.

Gym classes I will be attending are:

Body Combat
Combines powerhouse moves and stances developed from a range of self-defence disciplines including Karate, Kickboxing, Tai Chi and Tae Kwon Do, into a “take no prisoners”, adrenaline pumping ...