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PE Coursework - Section 7 & 8

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Introduction

Evaluation of sessions Session 1 In the first session of circuit training my main aim was to just to get used to my circuit. I wanted to work out the right order to use my exercises and see how long it would take me to do them. Resting heart rate Circuit Time Station Reps Recovery heart rate 1 2 3 4 5 80 1 30 seconds Bench dip 22 142 118 106 98 94 Sit ups 14 Stomach crunch 16 Squat thrusts 26 Pull ups 15 Ladder run 11 Step ups 29 Skipping 38 I think I did ok in my first circuit however it shows that I am not fit as it took me longer than 5 minutes to get back to my resting heart rate. I was also impressed with the amount of ladder runs I was able to do in 30 seconds, as I thought my agility was poor. When I completed my circuit I made sure that I preformed a work out, however I do not think I worked my upper body enough so I will be adding bent over upper body rotation and arm circles into my next circuit. Session 2 In my second circuit my general aim was just to improve on each section of my circuit. ...read more.

Middle

Pull ups 13 Stomach crunch 14 Step ups 30 Skipping 59 I completed my aim but not as much as I would have hoped. I am still not up to the standard as I was in my first and second circuit however I still improved and will work my hardest to keep improving them. I had a general increase in all areas of my circuit today accept in squat thrusts. But the decrease was not dramatic and I will aim to make up for it in my next session. I feel that having both stomach crunches and sit ups in my circuit is not beneficial. They work the same muscles and these muscles are not the ones I am particularly trying to work on. So I will change stomach crunches to shuttle runs. This will hopefully help my quadriceps and hamstrings and therefore increase my agility. Session 5 In this session my aim is to increase the amount of squat thrusts I can do. Squat thrusts really are vital to my circuit as they work on the quadriceps, a muscle that is important for agility. Resting heart rate Circuit Time Station Reps Recovery heart rate 1 2 3 4 5 84 5 30 seconds Bench dip 24 122 102 90 88 86 Sit ups 18 Ladder run 13 Pull ups 14 Squat thrusts 22 Shuttle run 9 ...read more.

Conclusion

Session 8 This is the last circuit I will be completing so my aim is just to do as best I can in all areas of my circuit. As this is my last circuit I should be able to determine whether my circuit has improved my performance by seeing if I have been able to improve the number of repetitions performed in all areas of my circuit. Resting heart rate Circuit Time Station Reps Recovery heart rate 1 2 3 4 5 66 8 30 seconds Bench dip 26 142 116 80 70 64 Sit ups 21 Ladder run 14 Pull ups 16 Squat thrusts 25 One minute Shuttle run 20 30 seconds Step ups 33 Skipping 63 I feel like I completed my aim successfully. I did better in this circuit than I did in any other I have performed. This is because I put all my energy into this circuit as it was my last to perform. I completed a warm up and cool down successfully and needed no longer than 30 second breaks in between each station. My heart rate has been good over the past couple of sessions as it has come below my resting heart rate after exercise which shows my cardiovascular system has improved. Also because my resting heart rate has decreased from 80 to 66 over the past couple of weeks shows that my stroke volume has increased as I have become more trained. ...read more.

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