Am going to base my circuit around football as I feel there are areas that I could improve on. As well as improving my overall game this circuit will also vastly
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Purpose / Aim The aim of this programme is to base a circuit around a specific sport. This could be a sport that you may feel you could improve upon in certain aspects. I am going to base my circuit around football as I feel there are areas that I could improve on. As well as improving my overall game this circuit will also vastly improve my general fitness. The purpose of my initial training programme is to improve my overall game, whilst achieving maximum targets throughout the course. I aim to make the progress as enjoyable as possible. By the end of the programme I will hope to of improved in many aspects of my stamina and improved a lot in football, which is the sport that I have designed this circuit around. Safety aspects To ensure that this programme is safe precaution will have to be taken into account. Firstly before the circuit takes place, a warm up will have to be conducted. Doing this ensures that the muscles are warm and ready for use. Another precaution to take is that when the apparatus is being prepared; ensure that the correct methods of lifting equipment are being used, such as bending the knees when dealing with heavy objects to avoid unnecessary pressure on the back. To finish off the circuit a warm down should be instructed to ensure that the muscles warm down correctly.
Section 3 - monitoring Use of the table Activity Time taken on activity Resting heart rate Heart rate after Jog 1 lap of circuit 30 seconds 71 bpm 110 bpm Sit ups 1 minute 71 bpm 110 bpm Press ups 1 minute 71 bpm 110 bpm Ski position 1 minute 71 bpm 110 bpm Keepie ups 1 minute 71 bpm 110 bpm Dribbling between cones 3 minutes 71 bpm 110 bpm Squat thrusts 1 minute 71 bpm 110 bpm Passing against wall 2 minutes 71 bpm 110 bpm Shuttle run 1 minute 71 bpm 110 bpm Figure of eight 1 minute 71 bpm 110 bpm 1 lap of circuit 30 seconds 71 bpm 110 bpm Brief notes This circuit will be completed twice a week. My main aim of this programme was to improve my overall stamina. If the circuit does not seem to have a physically demanding aspect to it I will increase the time taken on each activity by about ten seconds. By doing this I will be able to gain maximum results from my circuit. By increasing the overload my body will adapt more to the sport that I am focusing on and my stamina will increase, improving my overall game which was the main purpose of this programme. Recorded heart rate Heart rate before the circuit = 71bpm Heart rate after the circuit = 110bpm Recording recovery rate Recovery rate after the circuit = Concluding statement After completing this personal training programme I feel that I have improved in many aspects of my game and also achieved the maximum contributions towards the physical side of myself.
I was not used to working those particular muscles needed, as I had not done a particular lot of training before hand, this made the circuit far more demanding to start with. I appeared out of breathe after most of the first activities and could not continue straight into the next stage. After continuously taking this circuit twice a week I began to become fitter and did not become out of breathe after each stage, instead I wanted to progress and overload my body so it became stronger. Reference to my results During the course of my training program I recorded many changes in my fitness. I added a few slight changes such as maybe completing a few more reps if it became to easy. This showed the progression that I had taken from the beginning and by increasing the intensity, during later stages, I made sure that I got as fit as possible from my circuit. Part D Effects on performer after completing course After the first few times I completed the circuit I was out of breath. This was down to the fact that I had not recently done a lot of training, which was quite unusual for me. But after getting into the rhythm of the circuit and been used to working those particular muscles I found it relatively easy and did not appear as out of breath at the end of it. This is an obvious sign that my stamina has improved after using the circuit. Richard Aldridge GCSE P.E
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