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

My programme - The sport I take part in is football .I play regularly for the school team.

Extracts from this document...

Introduction

GCSE PE COURSEWORK My programme The sport I take part in is football .I play regularly for the school team. I am 15 years old, this is important because when designing a training programme you need to consider that being a boy my body wont be fully developed until I am about 20 years old. This means that my bones won't be fully-grown yet and my muscles will also still be developing. My current health is good. I have no illnesses and currently have no injuries. My current fitness level is above average. Average fitness level is the average level of fitness of the people of my age group. I have a high muscular strength and power but a low flexibility level. My current weekly routine would be - * I walk about 3km to and from school each day. * I play waterpolo once a week for Salisbury U-18's * I play football for the school team up to twice a week * I play football at lunch with my friends most lunchtimes The fitness tests that I have done that are relevant to my plan are the Cooper 12 Minute run test in which I ran 2700 metres which is in the above average ability group. I wish to improve my endurance because a high endurance level would be very advantageous in football. The last relevant test that I did is the HandGrip Dynamometer test and I scored 46kgs in this test which means I have a high muscular strength which is helpful in football because it means I can run very quickly, make a tackle and then pass the ball up the field If you are fit then your heart rate will go up less and less quickly than if you are unfit. Also when you stop exercising it will go down much quicker and go back your resting heart rate than if you are unfit. ...read more.

Middle

For example, you could dribble a football around the penalty area for a pulse raising activity. Original Training Programme This is what I intend on doing for my programme and I will keep to this schedule as closely as possible Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 4000m Swimming 1000m Explosive Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 4000m Swimming 1000m Explosive Weights Lower body* Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 4500m Swimming 1000m Explosive Weights All body* Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 4500m Swimming 1500m Explosive Weights Lower body* Weights Upper body* Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 5000m Swimming 1500m Explosive Weights Lower body* Weights Upper body* Week 6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Endurance Running 5500m Swimming 1500m Swimming 1500m Explosive Weights Lower body* Weights Upper body* To start with, the weight sessions will be as follows, and hopefully in this order aswel, depending on the availability off the equipment at the gym * chest press x 5, weight - 30kg * leg extensions x 5, weight - 30kg * incline chest fly x 5, weight - 25kg * abdominal curls x 5, weight - 10kg * shoulder press x 5, weight - 30kg * squats x 5, weight - 45kg * lateral raise x 5, weight - 20kg * leg curls x 5, weight - 25kg * side bends x 10,weight - 30kg I aim to increase the weights that I am lifting by the end of the training programme so that they are as follows - * chest press x 5, weight - 40kg * leg extensions x 5, weight - 40kg * incline chest fly x 5, weight - 35kg * abdominal curls x 5, weight - 10kg * shoulder press x 5, weight - 40kg * squats x 5, weight - 50kg * lateral raise x 5, weight - 25kg * ...read more.

Conclusion

Also when playing football games I felt fitter than I did before I started the programme. After doing the tests I discovered that I had actually improved in both areas that I wanted to improve. In the Cooper 12 minutes run the distance I ran was 2700m before the training programme, after the programme I managed to run an impressive 3500m. In the hand grip dynamometer, before my training programme I scored 46kg and after I had improved and got 52kg. Enjoyment / Interest At the start of the training programme I found myself thinking, "I really can't be bothered with this". I think this is only natural because most people would rather be out with their friends than running long distances in hot weather. But by the end of the second week I found myself enjoying myself whilst out running. This is because I could start feeling that the training was starting to take effect. Also I started taking my Walkman out running with me so I could listen to music whilst running. Swimming I found fun because I enjoy swimming anyway. In the gym sessions I enjoyed these because I went down to the gym with my brother so I had somebody to talk to. After finishing the programme I still had almost a week before I went back to school and I decided because I was bored without the programme I would carry on with it. Now I'm back at school I have continued with programme but due to restrictions on the time I have I now do a much more intense programme but with only 3 sessions a week after school. Because I know have gym equipment in my house I don't need to worry about getting to the gym. However, because my parents wont buy a swimming pool for our garden I still have to walk the 3 or 4 miles to get to the pool. Matt Windows ...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. PE coursework Chosen Sport Rugby -working on my weaknesses as a fullback

    The reason for my weakness is because I am relatively new to the position of fullback, as I used to play on the wing, this has meant that I have built up a strong bond for defending in the line and have not yet fully made the transition to the

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

    Whilst doing my pectoral fly, I felt it was easier and hurt less then the first week as it never hurt this time. I could feel my abdominals being worked whilst doing my weight on the abdominal machine. I felt more of a challenge on the hip adductors as I had increased the weight, but still felt comfortable.

  1. Why do people take part in physical activity?

    Body composition Determination Parents Co-ordination Speed Motivation Inspiration Flexibility Strength Single minded Experience Skill Knowledge Commitment Technique Aggression Charisma Ability Passion Team player Precision Definitions * Body composition - is the percentage of body weight which is fat, muscle and bone.

  2. My main aim is to complete a training programme, focusing on mainly developing the ...

    with your right-hand against the wall and catch with your left-hand --> Repeat using alternate hands for 30 seconds. 17 Agility Illinois Agility Run --> Being by setting up the course as shown in the below diagram. --> Lie face down on the floor at the starting line.

  1. British Army Fitnes Tests

    The Royal Air Force is an exception in this area. Although it takes a subject's BMI into account on initial entry, throughout their career a 'body composition' measurement is preferred and is an integrated component of the Royal Air Force physical fitness test.

  2. PE coursework - football

    This can be linked into purposely conceding fouls. A player shouldn?t be allowed to foul someone on purpose and in some cases may result in a yellow card which is usually seen in elite football. However in local football cards are rarely given so fouls can be useful in a way.

  1. Practical team sports analysis - Football and Basketball

    This may involve play from the wings, or rapidly shifting into open space when approaching the goal. Mainly using wingers, often gaps are made between defenders using the width. These gaps can be used to feed the ball to strikers.

  2. Aerobic Endurance and Strength Training Programmes

    Next is the amortization phase, the very brief, power-building period of muscle rest or holding period. Finally comes the concentric phase, in which muscles are released to create the explosive muscle shortening movement. There's also a neurological component: Plyometrics train the brain to treat muscles differently, to the athlete's advantage.

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