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  • Level: GCSE
  • Subject: Maths
  • Word count: 2263

Personal Exercise Program

Extracts from this document...

Introduction

GCSE PE COURSEWORK

Task: Plan a training programme for a specific activity.

I have decided that I am going to use football as the activity that my training programme is going to be based on. I will perform my circuit in the gym.

My general health is very good. I do not suffer from asthma or any other breathing problems and I have no allergies. I eat quite healthily getting lots of carbohydrates especially as well as proteins, starch, vitamins and all the required fats.

Firstly I am going to show how much exercise I would do in a typical week.

  • 3 hours of in school games lessons
  • Half an hour of football training for school
  • 45 minutes of cricket training for school
  • 1 hour of football training for Bishops Lydeard YFC
  • 1 hour and 20 minutes matches on Sundays Bishops Lydeard YFC.
  • 1 hour cricket training for Fitzhead CC
  • 3-4 hours of football at lunch break for leisure

As you can see I am already a very active person which helps me towards being a very fit person. Stamina is my main strength which is why I normally compete in long distance events on sports days and I am good at the bleep test.

...read more.

Middle

HAMSTRINGS

Legs about 2/3 feet apart. Lean to one side putting pressure on one leg.

CALFS

One leg in front of the other. Front leg straight and back leg bent. Lean slightly back.

QUADS

Stand on one leg holding other one by the foot against bum. (push pelvis forward to stretch further.

ABDOMINALS

Stand with legs apart and hands on buttocks. Arch back and tilt head back sliding hands down legs.

BICEPS

One arm across chest. Other holding it against chest. Apply pressure to straight arm.

TRICEPS

One hand on opposite shoulder. Other on opposite elbow and pull towards it.

DELTOIDS

One arm across chest. Other holding it against chest. Apply pressure to straight arm.

TRAPEZIUS

Hands on knees. Slowly slide hands towards toes.

After my circuit I will need to cool down. I will do this so I do not feel stiff or aching later on and also to get rid of the oxygen debt. I will do my cool down by starting off in a run and gradually slowing down into a jog and then eventually a walk around the sports hall. I will then stretch all the muscle groups I used in the circuit. Again, I will spend 10 seconds on each stretch as shown in table above.

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Conclusion

s.

BENEFITS – 1 to 5 will improve my quick feet for agility and 6 to 10 will improve Biceps, triceps, deltoids, trapezius’ and abdominal muscles for upper body strength

MY CIRCUIT

This is a diagram to show the order that my exercises will be completed in.

(numbers as above)                  START

image03.png

Every time I do my programme I will complete the circuit twice through. The time limit for each station will be 60 seconds with a 10 second rest time in between.

I will now draw a table to show how many reps I will do in order to make sure I push my body to a maximum every week. Once I have completed the number of reps I am planning to do I will stop and have extra resting time as a reward even if I finish before the 60 secs is up. If I do not complete the reps within the 60 seconds I will keep going into my resting time.

Name of exercise

week 1

week 2

week 3

week 4

week 5

week 6

Agility ladder

7

7

8

9

10

12

Agility ladder 2

7

7

8

9

10

12

Mini hurdles

8

8

9

10

11

12

Mini hurdle

60

60

64

68

72

75

Football step ups

50

50

55

60

65

70

Press-ups

30

30

34

38

42

50

Sit-ups

50

50

55

60

65

70

Tricep dips

40

40

45

50

55

60

Bench raises

30

30

35

40

45

50

Elastic band

25

each arm

25

30

35

40

45

                

...read more.

This student written piece of work is one of many that can be found in our GCSE Number Stairs, Grids and Sequences section.

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