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

My personal exercise plan

Extracts from this document...

Introduction

My personal exercise plan My personal profile > Name: Isaac Sedu > Date of birth: 31/05/1990 > Gender: Male > Height: 174cm > Weight: 65kg > Health problems: N/A > BMI: 21 (Healthy) > Waist to hip ratio: 0.84 (Excellent) > Chosen sport: Football At present, I train for my sport twice a week and have matches every Wednesday. One session is a normal training session for my Football club Bisley FC who are based in Allied county youth league and another is my own session in which I vary what activity I do. This can sometimes just be a quick jog or may be a game of table tennis at the local leisure centre. I began playing football when I was 12 years old and have since won 2 leagues and 7 cup, also the achievement I am most proud of is becoming top goal scorer for the team in the season we won the league. Along my 5 years of playing I have also won 12 6-a side tournaments, won player of the year 2 times and managers player of the year once. I have also played in quite a top level professional and semi professional, and here are the teams I have previously played for (Reading FC, AFC Wallingford, Reading Town, Docking FC, and Woking FC. My other sport achievement is wining the long jump in the English school competition. ...read more.

Middle

Also I will hopefully receive positive results through the component specific fitness tests. I aim to have all of my fitness components at "good" rating after my pep. I will conduct tests to see what my current ratings are later on and if they are already "good" then I will be looking to maintain my ratings rather than improve them. However if I do improve them it will not be a negative gain. However even though I am improving 6 aspects of fitness I have a main goal and that is to try and improve my aerobic fitness. This will give me many benefits and through improving cardiovascular endurance I feel I can meet my aims. Improving my aerobic respiration will make me a much better player as a fit powerful athlete will perform at a much higher level than a weak unfit one. The benefits of having a higher aerobic reparatory system for me in my sport are listed below * Creates good cardiovascular capacity and strengthens muscles and tendons. * Allows players to run at a steady pace without incurring oxygen debt, getting really tired and unable to recover. * Allows your players to recover quickly from short sprints, making them more effective in the game. Health related fitness components analysed Health: Capability of the individual to meet the physical and physiological demands of the environment. ...read more.

Conclusion

Agility > The ability to move and change direction and position of the body quickly whilst maintaining good body control and without loss of speed. Agility is an important aspect of football as I often need to change direction and quickly as well so that I can keep up with the play. Performance in most games is generally greater with better agility. How: As for my health progression, there are tests to record the results of skill increase. The main tests for each component of fitness I will be testing are listed below. Power test > The standing broad jump- The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing may be on one or both feet. Three attempts are allowed. Co-ordination test > The co-ordination test- How many times can I throw a tennis ball against a wall in 30 seconds and catch it with the opposite hand, whilst standing 2 meters away. (may change to foot related) Agility > Illinois agility run test: Thoroughly warm up. Mark out the 10m x 5m area. The subject lies face down at the starting position. At the signal, the performer moves onto his /her feet and completes the course, weaving in the and out of the cones as quickly as possible. ?? ?? ?? ?? Isaac Sedu ...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. Training Programme - I want to build up my stamina because I need it ...

    So when I was on the arm-curl, because I was not using a lot of weight and not doing it for a long period of time, I was using the principle of training, overload. I was working on my stamina whilst on the rowing machine because it was for a long duration, it was continuous.

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

    My hands are on the floor rather than being in the air which means that my centre of mass is not in a fixed point and I am imbalanced. The reason for this could physiological as I have not planned any training sessions where i work on technique for a

  1. Personal Exercise Programme (PEP).

    - Muscle temperature increases and will therefore facilitate enzyme activity. This increases muscle metabolism meaning that there is a readily available supply of energy through the breakdown of glycogen. - Increased temperatures in the muscle cause an increase in the elasticity of the muscle fibres.

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

    the ball; The reason behind me choosing this one on one coaching, is because the coach will have the quality to change the shot up each time, therefore challenging me to keep making different judgements of the bounce of the ball, therefore making me improve a lot more within this area.

  1. I have chosen badminton for my personal exercise programme. I will enhance my performance ...

    Before designing the programme, tests are required. It can be used to: -Predict future performance -Indicate weakness -Measure improvement (progression) -Motivate the performer Overhead medicine ball throw test Illinois Agility Run Test To undertake this test you will require: - Flat surface - 8 cones - A stop watch -

  2. Critically analyse your own performance in your chosen sport using suitable notational methods. Include ...

    Match Rating 6 NAME Craig Bartlett SPORT Cricket DATE Thursday Week2 START TIME 6:00pm FINISH TIME 7:30pm TOTAL TRAINING TIME 1hr 30min STAGE AIM OF SESSION Practice fielding, bowling and batting techniques. BENEFITS OF SESSION To get your technique in order for the forthcoming weekend matches. And to improve fielding.

  1. Action plan to improve my performance in rounders.

    Once this phase of the drill is mastered, add additional movements. The second phase of lateral bounds starts on your right foot. Jump as high and as far as possible to your left, landing on your left foot. Now, using only your left leg, immediately jump back to the right.

  2. PE coursework - football

    When defending in the midfield area I like to keep tight to my players when marking them. This allows me to apply enough pressure on that player if the ball is played to them. However there are times in a game when I wouldn?t be so tight.

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