Fitness programme 2003 - Setting achievable targets.

GCSE Physical Education (Sport & Coaching)

Fitness Programme 2003.

Course-work

Setting achievable targets.

S.P.O.R these four letters mean:

S= Specification. Is what I do specific to the sport I choose
P= Progression. Will I progress if I do something or will I fail to progress.
O= Overload. To be able to achieve your highest level of fitness possible every now and again you must overload you body.

R= Reversibility. This is what will come when you stop training your body goes back to what it started with.

If I aim very high I probably won’t achieve what I wanted, all I wanted to do was to improve a little bit.

Relevance of the programme to the current activity level.

I regularly play football so I am used to the stresses and strains of it. I train on a Saturday morning so a weekly training programme should be no problem. As long as I don’t overload on every session, don’t incur any injures or go down with illness, I should be fine.

Testing of prior fitness.

At the start of the six-week training programme everybody took part in fitness tests these were to test our abilities e.g. Agility, Balance, Co-ordination and Stamina.

This is a chart of the tests and the first set of results and the second.

The tests were:

The Cooper Run. Here, the distance you run in twelve minutes is used as a test of aerobic fitness.
You have to jog to warm up. When the whistle goes, you must run as fast as you can. Our circuit was four cones twenty-five meters apart, so one lap was a hundred meters. Stop when the twelve minutes are up the further you ran the fitter you are.
Vertical Jump Test. This tests the power or explosive strength of your leg muscles what you have to do is stand next to a ...

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The tests were:

The Cooper Run. Here, the distance you run in twelve minutes is used as a test of aerobic fitness.
You have to jog to warm up. When the whistle goes, you must run as fast as you can. Our circuit was four cones twenty-five meters apart, so one lap was a hundred meters. Stop when the twelve minutes are up the further you ran the fitter you are.
Vertical Jump Test. This tests the power or explosive strength of your leg muscles what you have to do is stand next to a tall wall stand up straight put the arm closest to the wall up the wall at full length then put a mark there with a pen or something similar then have a standing jump when at full height put a mark there measure the distance between them the higher you go the more powerful your legs
Thirty-Meter Sprint. This is a test of speed. The quicker time you get the faster you are. There are two sets of cones thirty meters apart but there is a twenty meter cap before you start so you can get a running start this enables you to pick up maximum speed.
Illinois agility run. This is a test of agility and speed. This is a test of speed because you must time yourself and agility because there are many twists and turns in it.
The Standing Long Jump. The standing long jump is similar to the vertical jump test (see point 2), in it strengthens your leg muscles and you measure distance. For this you must stand still at the end of a long jump mat, then without a run up jump as far as you can and measure it. You must use your Best Length.
Sit Up Test. I didn’t do this test for two reasons they were that it was quite time consuming, time was something I didn’t have and it was also the test that would have helped me the least because I do not need to improve the muscular endurance of my abdominal muscles (see Muscular System).

I’m going to use these test results in my evaluation to prove that my fitness levels did increase during and at the end of my six-week training programme, they were also a helpful indirection of how high or low I should aim.

These are important along with; links relating to health related components of fitness. I wanted to do all of the tests below but some were not available so we did other like the “thirty meter sprint” and “The sit and reach test.”

The links relating to health related components of fitness are:

Agility: I will test my agility by doing the Illinois test and I will test this at the beginning and at the end of the six-week training programme.
Endurance: I will test my endurance by doing The Cooper Test this is where you run as far and as fast as you can without stopping in twelve minuets round a circuit. This is good because you can easily see how much you improve over the six weeks on your endurance.

Strength (Legs only): I will test my leg strength by doing Vertical and Long Standing Jumps. This helps to build power and it uses explosive strength.

Stamina: I will test my stamina by doing The Multistage Fitness Test, this will be easy to see how much I increase or decrease in speed, I will sprint five times 1 circuit which is when both feet cross the two separate lines five meters apart this equals one.

Awareness of safety aspects including: equipment, apparatus, physical, Psychological.

It is important at the beginning of each session to make sure you are correctly dressed and warmed up before taking part in anything slightly strenuous otherwise this may lead to injures such as Pulls and tears in common muscles such as The Hamstring or Quadriceps, Or even damage Ligaments.

The warm up.