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Personal Exercise Program

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Personal Exercise Program The sport I have chosen to train for is football. At the moment I am playing for a semi-professional club named Ilford F.C. my level of performance is between the associative level and the autonomous level. I do not have any health or injury problems. I consider myself to be a fit and healthy person. The fitness requirements for football are as follows: * Aerobic and anaerobic fitness/capacity is needed because in a 90-minute football match an average player runs at least 4 to 5000m and most of this running is covered by the players anaerobic capacity. * Lower body strength is needed because you have to have sufficient leg power to kick a ball and kick it hard. * Upper body strength is needed because when you are heading a ball the lower back muscles in your body are used * Explosive strength is needed for example when you jump up to head the ball or when a goalkeeper jumps or dives to catch a ball. * A footballer needs all round flexibility but mainly lower body unless your are a goalkeeper. My specialist position is a midfield player. Specific requirements for a midfielder are: * Having a good decision making ability (during a game). ...read more.


Without bending your knees, bend forwards with your arms outstretched and push the cursor as far down as possible and hold for two seconds. Then record your score. My fitness, compared to national averages, indicates that my fitness is above average. Fitness aspects that I need to develop are: * My aerobic fitness * Upper body strength * Explosive strength My overall aim of my PEP is to improve my general fitness but more specifically my aims are: * To improve my aerobic fitness. Because I want to last a whole 90-minute game without getting fatigued. * To improve my upper body strength. Because I want to improve my heading power. * To improve my reaction time which will improve my performance. My specific targets are to: * Improve my game performance including aesthetically. * Improve on my result when I get re-tested on the bleep test Improving these aspects of fitness will make the skills easier to perform i.e. dribbling and reaction time I will ensure that each form of exercise is completed safely by: * Ensuring I have the correct equipment i.e. wearing protective clothing to prevent injury. * Warming up before I do the activity/exercise * Wearing reliable footwear * Removing all jewellery * Asking for assistance when using weights I will now write down the facilities I will require ...read more.


More specifically: * Passing * Dribbling * Shooting The benefit of this training is Improving game skills i.e. teamwork, decision making, co-ordination Specific exercises I need are: * Dribbling with the ball * Ball control * Shooting at a target The reasons for these are: * To improve balance * To improve ball control * To improve co-ordination The F.I.T.T principal for my PEP is as follows: * The frequency shall be 4 times per week * The intensity shall be high on all sessions * Each session shall be 2 hours long * The types of training are aerobic, weights and skill I calculated each session to be high intensity because in each session my pulse rate would take longer than normal to get to my normal resting heart rate which shows that there is progression and overload Each of my sessions have shown intensity, progression, overload and progression. I am a 16 year old male so, considering my age and gender it will make difference to how I will approach my PEP: * It is unsafe for me to do an adults intensity level at the age of 16 * I will have a better performance level than a female. My training forms a part of a periodised programme because without periodising I cannot control or keep track of what I am doing ...read more.

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