• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18
  19. 19
    19
  20. 20
    20
  21. 21
    21
  22. 22
    22
  23. 23
    23
  24. 24
    24
  25. 25
    25
  26. 26
    26
  27. 27
    27
  28. 28
    28
  29. 29
    29

Personal Exercise Programme

Extracts from this document...

Introduction

Purpose/Aim of the PEP Outline of Personal Profile: The sport that I have chosen for my personal exercise programme is rugby. I play rugby for my school's 2ndXV team and we practice 4 times a week including a scheduled match on Saturday against a different school. I have chosen rugby because it is my favourite sport and I hope to improve my rugby skills by following an exercise programme. Another reason why I have chosen rugby is because I am ambitious to play in the 1stXV rugby team next year. In order to achieve this I must improve several areas of my game including strength and speed. I expect that following my exercise programme for 6 weeks will give me the opportunity to improve those specific areas of my game and prepare me for a higher standard of rugby next year. I play hooker in rugby and so my exercise programme is going to be specific to that position and improving the qualities necessary for a front-row player. I will be focussing mainly on increasing my maximum strength, which is essential for the position I play in. Rugby is a very physical sport and strength is essential to any player, but especially forwards. I also intend to increase my fitness through cardio-respiratory endurance. This is because as a hooker, I spend the majority of the game running around from one side of the pitch to the other, trying to get to the breakdowns as fast as I can. This requires me to be able to provide and sustain energy aerobically for a long period of time (between 10 and 20 minutes). Health Related Components: 1. Speed: "the ability to put body parts into motion quickly, or the maximum rate that a person can move over a specific distance" - rugby players need to be able to contract their muscles quickly perhaps when they catch a ball standing still and need to move off to avoid a tackle 2. ...read more.

Middle

'Periodisation' is dividing the year up into stages of training that allow an athlete to build up to a peak of fitness. The body cannot cope with hard training all of the time (over training). If hard training is too close to a competition, then the athlete will not perform as well. 'Periodisation' should start off with a bit of foundation fitness (endurance, technique, strength etc.) for a few months before moving onto a bit of pre-competition stuff such as sport specific conditioning and mental preparation. This too should last for a few months. Having done this you move to the competition through which you should try and maintain your fitness. With the competition over, you should then spend a couple of months resting and recovering before starting the routine again. My fitness programme is only lasting for 6 weeks and there is no competition at the end of it therefore it is not really necessary for me to divide the time up as if I were training for a much longer period of time and for a specific reason, such as a major competition. When doing a fitness programme I must also consider any other types of training I will be doing during the week. In my rugby sessions (3 times a week) I expect to be doing some sort of strength training (e.g. press ups, burpees). However, because the strength exercises are so few I do not expect them to have a decisive effect on my muscles or overall strength. I don't plan on going to the gym during the 6 weeks, except for carrying out my weights programme. This will make my conclusion more accurate when I come to consider on the results. Ongoing Evaluation Warm up: 5min on rowing machine *machine weights are highlighted Static stretching in blue 1. shoulder press: 2 (sets) � 6 (repetitions) - 43kg 2. calf raise: 2 � 6 - 136kg 3. ...read more.

Conclusion

Although over the four weeks there was an improvement I believe that to make considerable progress then the programme would have to be quite a bit longer. Another adjustment that I would make would be to make sure I used the gym when it was not particularly busy; there were a couple of occasions when it was very crowded and I had to wait a long time in order to use each machine. By going to the gym when it was quiet I would be able to make sure I kept to the correct work relief ratio (1: 3 for ATP-PC system) by not having to wait to get on each machine. The final change I would make to the programme would be the way that I carried out each session. I found that my motivation disappeared very easily and I believe that this happened due to me getting bored and losing interest because each session was exactly the same as the previous one. In order to keep myself motivated I would alter the order in which I did each exercise every couple of weeks. I would make sure I still did the same exercise and the same number of each one, but I would carry it out in a different order. I would nonetheless make sure that the number of repetitions and the number of sets I carry out be the same because I found them to be manageable but also very effective. As far as modifications for future use of other factors is concerned, there is only one alteration I would make. The lack of motivation was a considerable problem for me, and I believe that it could have been reduced by the introduction of a training partner. If I had someone to work with (i.e. swap machines in-between every set) then I would have had a source of motivation: someone who encourages me (and vice versa) and pushes me through each session. Overall I feel that my programme was a success and that there are not any drastic changes I would make if I were to carry one out again. ...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

    Spin is put on the ball when it is passed to make it spiral through the air more aerodynamically, applying spin means passes can be made over longer distances. When I carry out a spin pass with my left hand it often does not spin in an aerodynamic fashion, with

  2. Performance analysis of passing and tackling in rugby.

    spread shoulder width apart which in turn will evenly distribute the weight of his body causing a very strong equilibrium. The performer should always be on the balls of his feet to be able to pursuit the tackle efficiently; if the performer does not use this technique then he can

  1. Identify the important components/skills/techniques needed for a successful performance in the shot put.

    carded after two professional fouls and this occurred in the first 12 minutes of the game. Not only did this seriously hinder his team's chances of winning the F.A Cup; it also resulted in Paul Gascoigne becoming injured by tearing ligaments.

  2. Reflective Account of Patient Interview.

    As the interview progressed, my confidence in my ability to conduct the interview grew in stature, as I became more familiar with the way in which the interview was developing. Also, Ms. Layne and I proceeded to ask more closed questions, such as "Were you satisfied with quality of care you received today?"

  1. action plan - endurance, strength, flexibility speed and agility.

    Week 1 plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Walk progressing into steady jog then stretching. Stretching Stretching Light jog and stretching Dynamic warm up Stretching Gym equipment muscular multistage testing anaerobic (1.20) Long passes and shooting Sit and reach test Aerobic cardio work out 1hr Slide tacking and beating a player.

  2. Personal Exercise Programme for a participant playing point guard in Basketball

    There are several fundamentals in shooting that will increase the chances of being successful. If mastered, the player has a great opportunity to reach their potential and enjoy the game more. The key skills needed to be a good shooter are: > Balance > Looking at the basket > Arching

  1. PE AS Level - Rugby Match Report

    Our team?s lower level of fitness was now not much of a problem since we had more on the field. Right from the kick off we contested for the ball constantly and always tackled hard. We tried to keep the ball within our forwards and theirs to limit the effects of their superior back line.

  2. Aerobic Endurance and Strength Training Programmes

    Although free weights are generally used for muscular strength exercises, they are also combined into muscular endurance training. Bench presses, deadlifts, squats, curls, back rows and calf raises also build muscular endurance. Exercises in a muscular endurance resistance training program are performed in a high rep format.

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