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AQA GCSE PE/Games Health-related Exercise/ Training Programme Candidate name: Victoria Storey Candidate no: Centre number: Sport/Activity: Hockey (Games candidates must do a game activity). Training method: Circuit Training ________________________________________________________________________________ For Teacher use only Teacher: Group: Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating (Max 20) Blank page for your use For my Training Programme I am going to have a series of 10 stations. These will be 1 minute work and then 1 minute rest. The ten stations are going to work on two things, my cardiovascular endurance and my muscular endurance. Below is a layout plan of my circuit. Station 1: Ladder Drills- On this you have to use the different step patterns below to run through the ladder as many times as you can in 1 minute. You can use all five of them as many times as you wish. To be safe on this station you must make sure that your knees are bent for the duration and that you land with your knees bent as well so that you don't injure yourself. 1 2 3 4 5 6 Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines. = Left foot = Right foot 1 2 3 4 5 6 7 8 9 10 11 12 Double leg run; aim to run at speed through the rope ladder, pumping with your arms. = Left foot = Right foot 1 2 3 4 5 6 7 8 9 10 11 12 Double side step, run through the ladder in a sideways direction, with either double or single leg. = Left foot = Right Foot 6 12 18 2 1 4 5 8 7 10 11 14 13 16 17 Ickey Shuffle, As with the double run, but this time every third step comes outside the rope. = Left foot = Right foot 3 9 15 1 2 3 4 5 6 Cross overs, Side step through the rope, taking your leading leg both in front and then behind the trailing leg. ...read more.


My jumping went down from 20 to 12 this session; this is because I changed the style of my jumps. I went from just holding on in one place to going all of the way up the bench and back again. 3 This week I really enjoyed the circuit, however at one time I came across the problem that my arms were hurting but as I have said previously I have to go to the gym on a Sunday night and I complete vigorous weight training sets. This is why my arms can ache on a Monday morning. I still enjoy completing my circuit though. My knees have been fine so far throughout the 4 An excellent session I improved on nearly everything and if I didn't improve I stayed the same as the previous week. I still had to go to the gym on Sunday night but I found it easier to complete the circuit as I feel I am getting used to it and maybe my arms getting stronger and are able to last for a longer period of time. 5 This session wasn't as good as I had hoped, it was my last session and I hoped that everything improved but my press-ups dipped as I had been un able to train a couple of times the previous week and I was still a tiny bit tired from swimming at the Kent championships at swimming at the weekend. I chose to complete only one hyperextension this week so I could see whether I had enough stamina and muscular endurance to last for a whole minute. Session Recording: heart rate 2 marks Recording: recovery rate 2 marks 1 Before exercise my resting pulse rate was 90 beats per minute. During exercise it rose to 190 beats per minute. My recovery rate was three minutes. It took three minutes to get from 200 beats per minute to 90 beats per minute. ...read more.


The programme was easy to record as I only had to write down the number of repetitions at the end of each station and record pulse rate as done during the circuit. /2 Explain what progress or improvements you have made as a result of completing the programme. As a result of the programme I have made several improvements to my fitness levels perfect as I have been able to get through it without any problems. I have made progress with my cardiovascular endurance as when we completed the bleep test for the second time I did better than before we did the circuit. I improved in my muscular endurance as well only minutely but I did. /2 Did you enjoy it and work to your limit? How do you know? I enjoyed completing my circuit and all of the planning was fun, because I got to look at many different types of circuits and what each exercise was useful for training. I worked to my limit throughout the planning, performing, monitoring and now the evaluation. I have also enjoyed working through it which has made me work harder at the training programme and all of the extra areas I have had to complete. I know that iu worked to my limit because during the planning stage I did a lot of research and then I performed my programme to the best of my ability. I know this because my pulse rate was in my training zone. I know that I worked as hard as possible for my monitoring section because I kept it up to date. /2 If you were going to continue with the programme what changes would you make? I don't think I need to make many changes. But if I had to change something then it would be my hyperextensions station because I feel I don't get as much out of them as I could with having a different activity. A different activity could be shuttle runs. I could have a more complex ladder drill in my circuit to make it more challenging. /2 2 ...read more.

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