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Evaluation of Exercise Programme

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Year 11 Physical Education GCSE Evaluation of Exercise Programme Firstly before evaluating my exercise programme, I feel a definition of the word evaluation, would be appropriate, so: - "Evaluate- to determine or estimate the value of something". My evaluation will be broke up into four sections: 1. Evaluation of planning my programme 2. Evaluation of performing my programme 3. Evaluation of monitoring my programme 4. Final evaluation of my programme Section 1 Evaluation of planning After carrying out the bleep test as I had previously planned to do, I obtained a score of 8.9. As this was quite a low score and I didn't do particularly well I decided, in my opinion wisely to make my circuit quite lax at the beginning and eventually turn it into a more testing circuit. I planned to do this by increasing the frequency and the intensity of my chosen exercises. When planning my exercise programme I had to take in to account the order of the exercises I was going to perform. This was an important part of my planning because it is important not to overload a muscle group or cause injury. As my exercise order for my first session shows I planned for it and looking at my exercise order for my first session will show how I achieved muscle group rotation. Also looking at my session evaluation sheets will show how I planned to overload and progress the exercise performed and the routine as a whole, from session to session. ...read more.


This gave my body more time to adjust to the demands I was placing on it. Overload: - You can overload in three ways. By increasing the frequency, by increasing the intensity or by increasing the amount of time you spend doing the exercise. During my programme I overloaded by increasing the intensity of the exercises, but for some exercises e.g. pass sprints and chipping the ball (Skills), I increased the amount of time spent performing the exercise. Reversibility: - If my sessions weren't progressive, which they were and I didn't overload then there would have been a great chance of reversibility and tedium could have set in. Reversibility is when our bodies have adapted to more stress by becoming fitter and then lose gained aerobic fitness. My muscles could have quickly lost their ability to use oxygen, if mine or any one else's muscles weren't used they could atrophy in weeks. I did not let my work get reversed. The biggest deterioration occurs in aerobic efficiency, I won't lose aerobic fitness by decreasing training. Tedium: - By my fourth session I could have been getting quite bored and de-motivated with my circuit and tedium could have set in. However I combated this by changing my circuit slightly and setting myself realistic and challenging targets, .e.g. improving on my bleep test score. I managed my circuit well by making sure I knew that my plan was for each individual session and that if I found things too challenging or too ...read more.


60 sprint starts in last session Skills 1min chipping in first session 2mins chipping in last session 1min pass sprints in first session 2mins pass sprints in last session As you can see from the table above, I made quite a lot of progression and my fitness improved quite a bit. During my fitness programme I didn't get bored, I think I achieved this by making my programme specific and by setting myself goals and sometimes varying my circuit. When tedium started to creep in I simply changed the order of the exercises I performed. I found rotation was very effective. My proudest moment throughout the programme was beating my previous score, even if it was by a very small margin, the circuit did its job and for that I am proud. The part I most enjoyed about my circuit was the dips, because I haven't done them much before and found them a bit of a challenge. My least favourite part of my circuit was the press ups because I am poor at them, although I feel that my programme has improved me slightly in this area. From now on I will cycle a lot more and I'm thinking of taking up basketball to maintain my fitness levels and hopefully even improve on them. Although other factors must be considered when deciding on the main reason for an improvement must be considered, I am adamant that my fitness programme was the biggest and most decisive factor in my improvedfitness. ...read more.

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