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

I am doing a personal exercise programme in order to help improve my cardio vascular fitness and performance in football matches.

Extracts from this document...

Introduction

Personal Exercise Programme I am doing a personal exercise programme in order to help improve my cardio vascular fitness and performance in football matches. Cardio vascular fitness is the ability to perform a certain activity at a desired performance level while the heart and lungs are working. Improving my cardio vascular fitness will also help me to maximise my performance levels towards the end of a football match after fatigue has set it, which is what I am aiming to do. I will use a 6-week training programme to improve my cardio vascular fitness. The programme will consist of different aspects of training which help improve my cardio vascular fitness levels. This programme will help me to improve in my sport (football), as I will be able to perform to the best of my ability all the way throughout the game even when fatigue has set in and I start to get tired. I am hoping that I will now be able to do as much running at the end of the game than I could at the start of the game, after taking part in the personal exercise programme. ...read more.

Middle

I found the multi stage fitness test the harder of the two tests as you have to use pace, muscular endurance and cardio vascular fitness more than you do in the 12 minute run in order to gain a high score. The graph of my 12 minute cooper run test shows that my resting heart rate was 84 and it took 6 minutes after the test for my heart rate to return to its resting heart rate. My heart rate went from 84 bpm to 156 bpm to 138 bpm to 127 bpm to 110 bpm to 92 bpm and then back to its resting heart rate at 84 bpm. The graph of my multi stage fitness test shows that my resting heart rate was 86 bpm and it took 7 minutes after the test for it to return to its resting heart rate. My heart rate went from 86 bpm to 162 bpm to 149 bpm to 136 bpm to 120 bpm to 103 bpm t0 87 bpm then back to its resting heart rate at 86 bpm. ...read more.

Conclusion

To warm down started again with slow jogs across the pitch and stretched my muscles to get rid of lactic acid, I did this process for 15 minutes and then ended the cool down with some ball skills and a further 5 minutes of jogging. The results at the end of my 6-week personal exercise programme show a large improvement in the levels of cardio vascular fitness. In my first cooper 12 minute run it took my heart rate 6 minutes to return to its resting heart rate while in my final cooper 12 minute run it only took my heart rate 4 minutes to return to its resting heart rate. In my first multi stage fitness test it took my heart rate 7 minutes to return to its resting heart rate where as in my final multi stage fitness test it took my heart rate just 3 minutes to return to its resting heart rate. These results show a clear improvement in my levels of cardio vascular fitness from the start of the programme to the end of the programme. I am pleased wit my overall performance during the personal exercise programme and hope that it will continue to help me in my sport. ...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. Components of Fitness for Netball.

    This is the ability to react to a stimulus quickly. There are two types of reaction, simple or choice. An example of simple reaction time is the time delayed between the umpire giving an instruction and the player doing it.

  2. Training Programme - I want to build up my stamina because I need it ...

    No speed running. Do not over stride. The combination of easy running and RICE for the acute phase of about two days, then stretching and massage later, and an anti-inflammatory if appropriate, should help the muscle to recover. Consider your form when preparing for speed work again. Wear appropriate shoes.

  1. Skills, Techniques, progression and Tactics in Football

    As for the lofted kick, it is best to lean back slightly, but with the head down looking at the ball. A useful tip is to place the non-kicking foot slightly behind the ball. Practices and Drills Progression By increasing the level and complexity of practices and drills in order

  2. Self analysis of football performance - Comparison to elite model

    Hypertrophy in my neck muscles would mean that I can get exert more power on the ball and make it travel further. Hypertrophy of the quadricep, gastrocnemius and hamstring muscles would mean that I can get a more powerful jump and also jump higher and meet the ball while it's

  1. Personal Exercise Programme (PEP).

    The Exit (The paddle is drawn from the water as soon as the blade reaches the hips) The paddle is quickly and cleanly drawn from the water as the hips come level the pulling hand (to do this I will need powerful deltoids, trapezium and latissimus dorsi).

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

    This is required, as you need it when passing the ball through out the game. This needs to be done quickly and in one act. Tests: Muscular Endurance: Abdominal curls (correctly done in 30 seconds) - Press ups in 1 minute Flexibility: Sit and Reach Test Speed: 50m Sprint Agility: Illinois Run Stamina: Multi stage fitness test (Beep test)

  1. Self analysis of weaknesses in table tennis - Comparison to elite model 2

    Game Situation (A game where we will both serve but there will be a lot of distractions going on in the background which I will need to block out)

  2. Action plan to improve my performance in rounders.

    Gets rid of waste products e.g. Lactic acid, Reduces chance of delayed onset of muscular soreness(DOMS), Maintains venous return, allows heart to return to resting rate. Exercise 1: 1. Run through the ladder placing one foot in the middle of each square 2.

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