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

Personal Exercise Programme.

Extracts from this document...


Personal Exercise Programme My Chosen Sport The sport I have chosen to use for my personal exercise programme is football. I have chosen football because although I feel I can play at a reasonable standard, there are still certain aspects of my game that can be improved which will make me a better player. I enjoy training just as much as I do playing in competitive matches. Sporting history I started playing football when I was six years old for a local team. I continued to play for them for five years before I moved on to play at a higher standard. I have played for my school football team in both primary and secondary school and continue to do so now. I am designing my training programme in order that I can improve my fitness; in particular my cardiovascular system as it is directly related to football. I also aim to improve my leg strength, as it will give me an advantage over the opposition when I'm tackling for the ball and it will also help to improve my speed. Components of Fitness Stamina/endurance - this is the ability to perform for relatively long periods of time with little fatigue. ...read more.


5. When the person can no longer keep up the pace, by arriving at the line after the beep they drop out. 6. The levels are recorded and fitness is checked against the tables. Your physical state can influence your performance in this test and in some cases may make the test results unreliable. If the person carrying out the test is not feeling well or has a slight injury then their performance is not likely to be the best they can do. Strength There are many different tests for strength, which can test different parts of the body. The NCF sit up test measures abdominal strength and grip strength is measured by a handgrip dynamometer. But to measure explosive strength you can use one of two tests: the standing broad jump or the Sargent jump. The procedure for the Sargent jump is: 1. The person stands with both feet against the wall and stretches hands as high as possible while keeping heels firmly on the ground. 2. The height is marked 3. The fingers of one hand are dipped in chalk and the subject stands side on to the wall 4. ...read more.


This means more blood will get pumped out with each heartbeat, making the heart a more efficient pump. This in turn increases the volume of blood in your body, meaning you produce more red blood cells to help deliver oxygen. With more capillaries going around the alveoli it means more blood gets carried to them, resulting in oxygen moving to your muscles faster and gets rid of carbon dioxide quicker. This results in you not getting tired so fast, enabling me to last the whole game of football. After deciding upon the two fitness components I wish to concentrate on and improve in my personal exercise programme, I will need to decide how to evaluate my performance at the end of the 6 week period. In order to do this I will re-test myself on my endurance and strength levels at the end of my programme. By doing this I can compare my endurance and strength levels before and after my 6 week period and assess and evaluate whether my programme was a success and whether I have improved. There are 4 different methods of training that can be used to improve different components of fitness; interval, continuous, weight and circuit training. Laura Donnelly 1 02/05/07 ...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. Techniques, Rules and Tactics of Football

    and not less than 68 cm (27 ins); * not more than 450 g (16 oz) in weight and not less than 410 g (14 oz) at the start of the match; * of a pressure equal to 0.6 - 1.1 atmosphere (600 - 1100 g/cm2)

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

    Each cone in the centre is spaced 3.3 metres apart. The Illinois Agility Run Test is conducted as follows: 1. The athlete lies face down on the floor at the start point 2. On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish 3.

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

    the shot > Holding the ball correctly > Timing the release of your shot Guarding- The aim of defending in basketball is to gain possession from your opponent, deflect shots and passes and to make it as difficult as possible for you opponent to score.

  1. Personal exercise plan

    static strength (Static stretch is when a muscle is contracted and held for certain amount of time in a stationary position) will be required to hold this sufficient weight. Other Components could include balance, core stability and flexibility, which will all be incorporated into my exercise plan.

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

    Match Rating 7 Sunday Match Lustleigh Vs Ashburton (40 over Friendly match) Batting Stats Opposition Ashburton Batting Position 1 Team Runs Scored 266 Individual Runs Scored 33 Balls Faced 31 Four's Scored 2 Six's Scored 0 Strike Rate 106.45 Shots On Off-Side 10 Shots On Leg-Side 16 Shots In Air

  1. Describing and Explaining the Components of Fitness. Fitness and fitness testing

    Good 18.1 - 16.1 21.7 - 18.0 Average 18.3 - 18.2 23.0 - 21.8 Fair > 18.3 > 23 Poor Advantages of the Illinois agility run test The Illinois agility run test is simple to set up because it only requires cones to be set up and a tape measurement which everything can be done under 2 minutes.

  2. Aerobic Endurance and Strength Training Programmes

    that is opposite the muscle where the Golgi tendon organ is stimulated. Using this technique of ?contracting?, ?holding? and passive stretching, which is often referred to as 'relax,' results in three PNF stretching techniques. The process is not difficult, particularly if you have a partner to help.

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