Football requires health and skill related components. The health related components I require
CONTENTS PAGE
Purpose/ aim of PEP 3
Analysis of Health related components 4
Analysis of Skill related components 5
Outline of fitness tests and results 6
Safety considerations 7-13
Personal Factors 14
Suitability/ purpose of exercises 15
Justification of selected training methods 16
Outline of Specific training method and techniques. 17
Muscles involved for training method. 18
Impact on skill and Performance 19
Application of Theory 20-21
Session Plan 22-29
Intensities of Workload calculated and justified 30
Ongoing Evaluation 31
Summative Evaluation 32-34
Purpose/aim of the PEP
Outline of personal profile
My name is Vincent Gangadharan; I am 15 years old. My height is 5 ft 11 I weigh 60kg. I am currently studying AS-level P.E. a year early as I sat my GCSE P.E. in year 10 and achieved a grade A. I am a very active person and regularly take part in sport. I play football and tennis quite regularly. On average I play football about 5/6 times a week. I play football at a recreational level, for my own satisfaction, it is a hobby. I play in central midfield and this was my position for my school team. I played football for my school for a couple of years but I decided to give up so that I could focus on my studies. I currently have no injuries or health problems that will affect my training programme. The reason I am going to do this PEP is to improve on my cardio-vascular system and also my lower body strength, as I feel that this is an aspect of my game that I need to improve upon to make myself a better player. The PEP consists of a six-week training programme that I must work out, so I can find out what aspects I need to improve. I have chosen to design my programme on football because as it is my favourite sport and the activity I feel I am most comfortable in.
Aims related to skill & fitness
Football requires health and skill related components. The health related components I require are strength, balance and endurance. I will be focusing mainly on lower body strength but I will also train my upper body. Lower body strength is important in football as football involves running up and down the pitch for 45 minutes a half and your legs need to be able to carry you (muscular endurance). Footballers also need lower body strength, as they go to strike a ball, for either shooting or passing. Footballers also require endurance this is, as you need to be able to run around for long periods of time.
A distinction can be made between components, which are considered to be health related and skill related, although both affect participation in sport.
Health related factors are usually physiologically based and determine the ability of an individual to meet the physical demands of the activity; the skill related factors are based upon the neuromuscular system and determine how successfully a person can perform a skill. Both are required in all activities, but the significance of each differs.
Footballers require both balance agility and balance for skill related fitness, for example a midfielder such as myself will have to have a combination of the two to dribble with the ball to lose a marker and to be able to stay on my feet.
Analysis of Health Related components
Speed- is the ability to put body parts into movement quickly, or the maximum rate that a person can move over an exact distance. This is important in football for my position (midfield), but more so for strikers. For example in football, a midfielder needs speed to be able to make forward runs with the ball to support the strikers or to try and create either a goal scoring opportunity for themselves or for their team mates. I do not feel that I have to work too much on this aspect of my game as I feel that this is one of my strengths.
Cardio respiratory endurance- is the ability to provide and maintain energy aerobically, in other words it is reliant upon the ability of the cardiovascular system to transport and use oxygen during continual exercise. Football is a game of two halves, both of which consist of 45 minutes. This requires running around continuously for long periods of time, in doing this you need cardio respiratory endurance. I feel that this is a side of my game that I need to improve in order to make myself a better player, as it would benefit my performance. For example, in football a central midfielder has the hardest job on the pitch, as they need to run up and down the field all the time either supporting the defence or the attack.
Muscular endurance- the ability of a muscle or a group of muscles to sustain frequent contractions against a resistance for an extensive period of time. Slow twitch muscles will make sure they will receive a rich supply of blood to allow the most efficient production of aerobic energy. This allows the muscles to contract repeatedly without fatigue due to the cause of lactic acid. This is important as well as allowing an athlete to carry on for an extended period of time; good muscular endurance decreases the chance of injury to the muscle.
Body composition- is the physiological make up of the body regarding to, amount and distribution of fat and muscle. Body composition relates to the shape of the body or somatotype, which is measured from a scale of 1 to 7:
> Endomorph-the relative fatness or pear- shapeness of the body. (711)
> Mesomorph- the muscularity of the body. (171)
> Ectomorph- the linearity or leanness of the body. (117)
A footballer should be between ectomorph and mesomorph this is, as they need to be strong and fast. But it isn't too important about the body composition of a footballer as they can be of all somatotypes. Usually defenders are big and strong but not in all cases, defenders need to be strong so that they can use it as and advantage to stop attackers.
Strength
Is the ability of the body to apply a force using a muscle or group of muscles, whether this is to carry out daily tasks or during exercise. The reason this is important for footballers and more importantly for my position is as I am required to stay strong on the ball when I am trying to lose my marker or to stick to my marker, during a game situation.
Flexibility
Flexibility is the ability to carry out a range of movement at a joint or number of joints; it can also be defined as the elasticity of the tendons and ligaments. This can be quite useful for a football during a game if I am going to stretch to make a tackle, the more flexibility I have the less chance I will have of getting injured while trying to perform this movement.
Analysis of Skill Related components
Agility- is the ability to change the direction of your body at speed whilst under control. This is important in football for strikers and midfielders, for example, if a corner is being taken the striker will need to try and lose his marker by either changing direction or dodging him by using these techniques. Another example is if a player is dribbling with the ball he/she will have to avoid being tackled by running with the ball to try and lose the marker.
Balance- Is the ability of the body to maintain support while under pressure. This can be while the body is static or dynamic. It is important in football as you need to be able to stay on your feet, when tackles are coming in during a game, otherwise you run the risk of losing possession of the ball.
Co-ordination- Is the ability to use two or more parts of the body at the same time. A player in football needs to be able to combine effectively, passing, dodging, dribbling etc using co-ordination. I would say that my co-ordination is of a satisfactory level.
Reaction time- Is how fast an athlete or performer reacts to a stimulus. This isn't too important for outfield players but can be more important for goalkeepers, for example when a shot is fired in from close range and the keeper hasn't got enough time to think of what to do, or when going to save a penalty.
Power- is the ability of the muscles to contract with speed and force in one action. This is required for me when I go to strike a ball, as you need the sufficient amount of power to get the contact needed when taking a shot.
Outline of Fitness tests and results
Test
Reading
Score
Comments
Skin fold test
21cm
(All together)
Healthy
Easy as I didn't have to do much, happy with my results.
Grip dynometer test
42
Fair
I should have done better.
Vertical Jump
64 cm
Excellent
I think that I did quite well on this test.
Sit ups (in 30 secs)
35
Excellent
Very hard but I did well.
Sit and reach
40 cm
Excellent
The easiest test out of the lot.
20 m sprint
4.62
Fair
Felt I should have done better, slight slip when I started.
Balance beam
5.25
Fair
I found this very hard to do.
Multi stage fitness test
9
Good
Tired at the end of the session, hopefully this test will be improved.
Illinois agility run
5.2
Good
Found it hard turning in and out of the cones while trying to sprint.
Ruler drop test
38.4 cm
Good
Thought I did quite well as I thought it would be one of my weaker points.
Safety Considerations
Warm Up
A warm up should make the body ready for exercise; we warm up before we take part in activities or any sports. Warming up is important as it allows the heart to pump more blood around the body; therefore more red blood cells are pumping around the body. Red blood cells transport oxygen, which means there is more oxygen travelling to the muscles, which produces more energy.
Warming up prevents the risk of injury and muscle soreness; also it has other physiological benefits. Increased temperatures within the muscles enable greater extensibility and elasticity of muscle fibres, which leads to increased speed, and force of contraction. Warm ups also makes us more alert and increases efficient movement at the joints. Another reason we warm up (in terms of football) is to get us mentally prepared for the task ahead.
A warm up can be a gentle jog on the treadmill followed by stretching to loosen up the muscles and joints so that they can be more efficient during exercise. Another good way of warming up is by using the rowing machine as it works your quadriceps and hamstrings. A warm up should last roughly 10 minutes: a 5-minute jog followed by stretching for approximately 5- minutes.
Cool Down
Cooling down is just as important as warming up as this is when your body releases lactic acid that has built up in your muscles. You ...
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A warm up can be a gentle jog on the treadmill followed by stretching to loosen up the muscles and joints so that they can be more efficient during exercise. Another good way of warming up is by using the rowing machine as it works your quadriceps and hamstrings. A warm up should last roughly 10 minutes: a 5-minute jog followed by stretching for approximately 5- minutes.
Cool Down
Cooling down is just as important as warming up as this is when your body releases lactic acid that has built up in your muscles. You could start of a cool down with a gentle jog followed by stretching. This will delay the soreness; also stretching when the muscles are warm will loosen them, which will decrease the risk of injury. The cool down should eventually result in the improvement of flexibility. The stretches that I will do will have to focus on the muscles that I have worked on in the gym as well as others. The reason I will have to focus my stretching on the muscles that I have been working on is because those muscles will be tense and maybe even sore. Cooling down is usually the last stage of physical activity during exercise.
Outline of warm up and cool down
Warm up
My warm up will consist of a five-minute jog on the treadmill followed by a range of different upper and lower body stretching:
Cool down
My cool down will consist of a light jog followed by stretching especially for the lower body.
General training safety issues
Whilst training there are always safety issues that should be followed in order to avoid accidents or injuries. There are many safety issues when training; one of the first things considered is whether or not the participant has warmed up. This is important in weight training, as you have to stretch for those muscles that you are going to work, this is to reduce the risk of injury. Another factor that must be considered when training is whether or not you are using the equipment in the appropriate and correct manner as it could be dangerous to use equipment incorrectly.
When using weights or lifting weights you must always bend your knees otherwise you could injure your back. I may also run the risk of permanently injuring your back if you slip a disk in your vertebral column.
Cooling down is also a very important safety issue as you reduce muscle soreness and the build up of lactic acid, which can lead to injuries.
Specific training issues/techniques
Leg extensions
Using this piece of equipment poses the threat of injury if it isn't used correctly. The user must either know how to use it or get a teacher of staff to advise you on how to use it. When using this machine you should make sure that you are sitting correctly, with your back comfortably on the back support so that you do not cause injury to your back. Make sure that you set the weights correct to your level and do not exceed how much you can handle, as this can be dangerous. You must sit correctly with your legs hip distance apart and hold the handles provided at the side of the machine. And finally make sure that your feet are placed in the correct place when taking part on this machine.
Leg curls
When using this machine make sure that you set the weights to a manageable level so that you do not over exert yourself and cause injury. Also make sure that you lay down correctly and that you are comfortable. Finally make sure your foot is placed correctly under the padded bar, this is important so that you can support the weights.
Peck deck
When using the peck deck you must use it correctly, your elbows must be touching the edge of the padding. You must also change the weight suitable to how much you can manage. To get the most out of the peck deck you have to bring the arms together until they meet and then slowly release for a successful repetition, make sure that you only do as much as you can handle.
Treadmill
The treadmill is an important part of my P.E.P., as I will be using it a lot, maybe even more than the other equipment. The treadmill will help me improve my aerobic fitness, which is something I am looking to improve for my game. I plan to start my circuit of with a slow pace on the treadmill then increase the intensity gradually so that I do not injure myself. This decreases the chance of injury because it gives my body time to adapt to the change in speed and intensity. Fort the first three sessions I will start of easy and then increase the level each session after that. To make sure that I do not injure myself whilst on the treadmill I will not increase the speed to beyond what I can manage.
Rowing machine
When on the rowing machine you must not row for too long, especially if you have back problems as it can cause injury to your back. Another way in which to avoid injury is to place your feet in the foot holders securely. Also you need to put the weight at a manageable setting for you, and when your pulling the rope back keep your back as straight as possible whilst making sure that you do not lock your knees.
Personal Factors
There are different factors that affect the way we train in the gym such as:
Gender
Men and women are both physically different, men tend to be stronger than women, so this is a factor to consider during training. Men have stronger muscles, which means during training men are more capable of doing some things better than women and vice versa. The physical make up of men gives them the advantage over women during explosive events such as weight lifting. Men have a better metabolism than a woman, which means they can process energy faster, so in events such as running men are usually faster. The physical make up of women are not usually associated with events like weight lifting, they can train themselves to be suited to sports like gymnastics which require slim and small athletes, which can be achieved through the correct dieting and training.
Age
When you are younger you are faster and more flexible than an older person. This is because you're body and muscles take longer and more energy to work. Also for boys during puberty they start to build more muscle mass so they are becoming stronger as they get older. But after a certain age we become weaker, and more prone to getting injured. We should only start working out after a certain age as body can only adapt to exercise after a certain age, as you are likely to hurt yourself if you start before that age.
Injury
A fitness programme is designed to keep people fit and healthy, this can also show how fit someone is. But a person's fitness can differ if they are injured as it can limit what they can and can't do. It is important to follow safety regulations when working out to decrease the chances of injuries or accidents. I do not suffer from any major injuries so I will not be too limited to what I can and can't do in the gym.
Weight
Your weight can affect the way you train; this is as people have different weights so they may decide to do different types of training. Each individual can handle different workloads some more than others and their weight could be one of the reasons why.
Suitability/Purpose of Exercises
Training Methods
The training methods that I have chosen will those that will be suited to my chosen sport of football. By doing this programme I am hoping to strengthen weaknesses of certain aspects of my game. By doing this I will gain more skills and become a better and more complete player for my sport. It will benefit me during a game situation, where I can put all the aspects that I have improved into practise, where it actually matters.
In the gym I am mainly trying to improve my lower body strength, and my aerobic fitness as I need to improve on my endurance because I get tired and out of breath quite quickly. Working on my aerobic fitness should help improve my endurance, which will make me a better player.
I am using the leg extensions so that I can sustain more power when I strike the ball. The leg extensors will work my quadriceps, which in turn will improve my shooting, as most of the power behind striking a ball comes from the quadriceps. This will be beneficial to my game, as it will make me better at shooting. Doing this will contribute to building up my lower body strength which is what I am partly trying to focus this programme on. Working on the leg extensors will not only help improve my shooting but will also make my legs stronger for running around the field faster, this will make my body physically stronger. The reason I need to have strong legs in football is because I need to be able to run up and down the field quite quickly, for example when I am dribbling with the ball past my opponents.
I am using the treadmill to improve my aerobic fitness; this will allow me to have better endurance during a football match. I can adjust the intensity of the treadmill by changing the speed and incline of the machine. For my programme I am starting off at a low intensity for my body to adapt to it and then I will gradually increase the intensity in order for my aerobic fitness to improve. I want my fitness to improve quite quickly so I will be changing the intensity at every session; I am using the treadmill at least three times each session so I should be quite comfortable on the treadmill. Using this machine will help me in a game situation, as I will be able to run around for longer without getting tired, as football requires running around for long periods of time, endurance.
I am also to using the rowing machine, which will work both my upper and lower body, which is what I want as I won't be working on my upper body too much. The rowing machine will work my quadriceps, gastrocnemius, latissimus dorsi, shoulders and my back. The reason I want to also work my upper body strength is because I want to be able to maintain balance during a game when there will be people trying to barge me off the ball.
As I am working on both aerobic fitness and mainly lower body strength I will also be using the exercise bike, this will help my leg strength and endurance depending on the mode that I choose. This will help with my lower body strength, as I will be pedalling for about ten minutes, which requires aerobic energy. This will help me improve my endurance just as will the treadmill in a similar way.
Justification of selected training method
During this programme I will be improving three main factors that will improve my game for football, not only fitness related but skill and strength. This is why I am going to use the following machines in the gym:
Leg extensions
This will help improve on my leg strength, which is very important in football. The leg extensions are a really good machine for leg strength as it works the quadriceps and hamstring muscles. This exercise involves having a reasonable amount of weights on while achieving a set amount of repitions. I will start off using a lower weight so that I do not injure myself, as I do not know how much my body can handle. I will gradually increase the weights each session to what I feel comfortable with taking on. I want to train regularly to improve on my fast and slow twitch muscle fibres, if I improve my fast twitch then this will allow me to improve making short explosive runs when I am playing football, to make an attacking run. Using this machine will help me improve my skills in football.
Treadmill
I will be using the treadmill to improve my aerobic fitness, which will in turn make my endurance much better. I will start off with a fast jog when I use the treadmill and then I will increase the intensity by making it faster. The treadmill will work my gastrocnemius, quadriceps and hamstrings; these muscles will be working in eccentric and concentric motions. The faster and the longer I run the better it will make my lung capacity, which will make by heart stronger allowing more blood to be pumped around the body and to the muscles making them work more efficiently. This will help me during a game of football, as I will be able to run around for longer without getting tired, endurance.
Rowing machine
The rowing machine will work both upper and lower body muscles: it strengthens your arm and leg muscles and it also strengthens your back. The rowing machine can also help you with muscular endurance as you can work on the muscles for a long time making them stronger. As I will be working on the leg extensions as well I will be more prepared to work on the rowing machine at a higher level. Working on this machine will work my latissimus dorsi and deltoids in my back; this is good because I wanted to also work on my upper body to maintain my balance when I am being challenged during a game.
Exercise bike
The exercise bike will also strengthen my leg muscles and also improve my endurance depending on the chosen mode. The main muscles that it will work on are the hamstrings, quadriceps and gastrocnemius. This will help me with my muscular endurance, meaning my slow twitch muscle fibres will be increasing and be worked more. This will allow me to run around the pitch for longer without my legs aching or feeling the effects of fatigue, it will also slow down the cause of lactic acid.
Outline of Specific training method and techniques
There are two main areas that I am planning to work on for my programme these are:
* Leg power
* Aerobic fitness
For Leg power I will be training on the Leg extensors and Leg curls t build up strength on my legs. This is done by lifting weights with my legs; you can adjust the weight according to what you are comfortable with.
I am covering the targets for these by using the Treadmill, exercise bike and the rowing machine. All of these with frequent use can improve endurance as we use aerobic respiration for these training methods. The more I train with these machines the more oxygen I will take in which will increase may intake of oxygen. There is also another specific training method in which you can measure your aerobic fitness and VO2 max which is done by taking part in the multi-stage fitness test (bleep test). The bleep test is when participants run up and down a given length in time with sound of the bleep. There are different levels of which the intensity increases, which mean the bleeps, get faster and you have to be in time according to the sound, failing to keep in time with the sounds results in the performer having to drop out.
Muscles involved for training method.
Training Method (circuit)
Why Selected
Muscles used
Impact
Treadmill
To increase aerobic fitness (endurance)
Gastrocnemius, Hamstring, Vastus medialis, Vastus lateralis, Rectus femoris, cardiac
Improvement in aerobic capacity, therefore better endurance, which will benefit my game.
Exercise bike
Improve Muscular endurance.
Gastrocnemius, Hamstring, Vastus medialis, Vastus lateralis, Rectus femoris, cardiac
Slow twitch muscle fibres work more efficiently as they receive a more a more rich supply of blood.
Rowing machine
Improve endurance.
Gastrocnemius, Hamstring, Vastus medialis, Vastus lateralis, Rectus femoris, latissimus dorsi, triceps & bicep brachii, deltoid,
Improves upon my aerobic fitness, and also helps my flexibility but if I am not careful it can result in injury.
Peck deck
Improve upper body physique, mainly pectorals.
Pectorals, triceps & bicep brachii, deltoid, latissimus dorsi, trapezius.
This can help improve the physique (build up muscle) of my upper body, namely the pectorals.
Leg extensors
Improve lower body strength.
Gastrocnemius, Hamstring, Vastus medialis, Vastus lateralis, Rectus femoris,
This can help improve my lower body strength, which will help me in a game situation.
Leg curls
Improve lower body strength.
Gastrocnemius, Hamstring, Vastus medialis, Vastus lateralis, Rectus femoris,
This will build up my strength on my gastocnemius; this improvement will give me the power required for when I strike the ball.
Bench Press
Improve upper arm strength.
Pectorals, triceps & bicep brachii.
To balance up my circuit I have done some upper body exercises. This will increase my upper body strength.
I will use the treadmill to work on my aerobic fitness and these involved using my leg muscles to run on the treadmill, also the heart is a (cardiac) muscle that is involved during the treadmill as the heart pumps blood around the body and to muscles. The Blood transports oxygen to the muscles as well, which gives the muscles more energy.
Impact on skill & performance
Specific training methods are very good to improve certain skills, which could also improve your performance on the whole. For example the Illinois agility run improves agility, which is good in performing for football, as it will help me when I am dribbling with the ball to lose a defender by changing direction at speed. So training methods for skill can improve on the performance itself by making me a more complete player. Individual skill can be trained to improve on my game as a whole, as I have trained different aspects of my game, which means I will have more skills.
I have already planned my circuit, and the reason that my circuit will help my performance is because I have designed specific to the areas of my game that needs to be improved. I feel that in concentrating on exercises specific to helping my lower body strength and cardio vascular system, it would make a huge impact upon my performances. In concentrating upon these areas I am looking to improve upon my weaknesses and I feel that my circuit is helping me in my performances. I am improving upon various skills in doing this PEP; working on my cardiovascular system has improved skills such as dribbling, this is as when I am now running with the ball I do not get tired as quickly as I used to, even while running greater distances. Another example of these skills being applied into my game is when I am running around the field during off the ball situations, whether this is to mark a player or making forward runs.
Application of Theory
Principles of Training
Specificity
This means that training should be relevant to your chosen sport, this is so that you can work on certain aspects of your game. I am working on:
* Aerobic fitness
* Lower body strength.
As I am training on these aspects of my game I have to exercise using methods specific to these. In other words I will be using training methods relative to my aims. For example I am using the Treadmill to train on aerobic fitness, and I will be using the leg extensors to train my lower body strength.
Progression
When weight training, you must train at an immense intensity to build your muscles quickly, you must really push yourself but there is a risk of injury when trying to do this, this is why it is done gradually over a period of time for your body to adapt to the stresses that have been imposed.
Overload
This controls the intensity of the programme; it is needed if you wish to improve on your stated aims. This means that for the improvement to take place they should be training at intensity where the individual feels some kind of distress.
Recovery
This is very important to my P.E.P. as my programme is very intense and I need time for my body to recover from the previous workout. I am using a lot of weights and as I take part in sports in the course of the week I may not be at my best condition for my programme as I would have been over training and could even experience fatigue. I am going to be doing my P.E.P. on a Tuesday and Friday, which should give me sufficient recovery time.
Frequency
Intensity
Time
Type
-Frequency of training means how many times I train a week or month. The amount of training a person does depends upon what they are training for.
E.g., Athletes who train for aerobic or endurance type activities can be performed five or six times a week but anaerobic events may be performed four times a week to give the muscles sufficient time to repair body tissues. I will be training about four times a week as I do not want to experience fatigue as I am already getting a lot of exercise, but at the same time I want to improve my fitness. Football requires a lot of training to stay in shape so the amount of training I do is important and must be beneficial to me.
-Intensity of the exercise is how hard the work out is, the higher the intensity of training the harder the athlete must perform. Different athletes perform under different intensities depending upon what it is they are training for. I will be working at a very high intensity, as I want to improve my fitness quite quickly and also to improve my lower body strength, as it would help my performance when I have matches.
-Time of the exercise is how long the athletes train for their activities, the time of exercise for athletes can differ. I will train for about 2hours every session, as I am working at a high intensity.
-Type of training that is undertaken by the athlete. There are different types of training for different athletes depending upon what they want to train for. I will train my cardiovascular system and my lower body strength, as this will help improve certain aspects in game.
Session 1 plan (4/11/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury and to get the blood flowing.
Circuit
. Leg curl = 2 X 15 reps 24 kg's
2. Bench press = 2 X 15 reps 25 kg's
3. Exercise bike = 10 minutes (cardiovascular training)
4. Leg extension = 2 X 15 reps 25 kg's
5. Rowing machine = 10 minutes
6. Peck deck = 2 X 15 reps
7. Leg curl = 2 X 15 reps 24 kg's
8. Bench press = 2 X 15 reps 25 kg's
9. Leg extensions = 2 X 15 reps 25 kg's
0. Treadmill = 10 minutes (level 7)
Cool down-
Three-minute row, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
I thought the first session was fairly easy and manageable. At the end of the session I had worked up a sweat but I wasn't really tired. I think that for the next session I will have to make my circuit more to intense. I can achieve this by increasing the amount of reps that I do. This I think will help increase the intensity of the programme and gradually improve my fitness.
Session 2 plan (9/11/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Bench Press = 2 X 20 reps 30 kg's
2. Leg curls = 2 X 20 reps 22 kg's
3. Exercise Bike = 10 minutes
4. Leg extensions = 2 X 20 reps 28 kg's
5. Treadmill = 10 minutes (level 8)
6. Rowing machine = 10 minutes
7. Treadmill = 8 minutes (level 8)
8. Bench Press = 2 X 20 reps 30 kg's
9. Leg curls = 2 X 20 reps 22 kg's
0. Leg extensions = 2 X 20 reps 28 kg's
Cool down-
Two-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
This session I worked a bit harder than the first, but was still quite easy. I had increased the weights of the equipment to make the circuit more intense and to make me work harder. I still found this session quite easy so I have decided to again increase the intensity of the next session. At the end of the session I felt hot, and I was quite thirsty. Next session I will bring some water as I think it will help me when I get thirsty and need energy.
Session 3 plan (16/11/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Leg extensions = 2 X 25 reps 30 kg's
2. Bench press = 2 X 25 reps 34 kg's
3. Leg curl = 2 X 25 reps 26 kg's
4. Treadmill = 7 minutes (level 8)
5. Rowing machine = 5 minutes
6. Leg curl = 2 X 25 reps 26 kg's
7. Exercise bike = 5 minutes
8. Leg extensions = 2 X 25 reps 30 kg's
9. Treadmill = 5 minutes (level 8)
0. Bench press = 2 X 25 reps 34 kg's
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
I thought that the circuit was very hard today, I just managed to finish the circuit today, but this could be because I had taken part in the bleep test on the same day before the circuit. In the next session I will keep the circuit at a similar intensity, so that my body can adapt to the circuit before progressing onto a harder circuit. I was very tired at the end of this circuit for the first time throughout the programme.
Session 4 plan (19/11/04)
Warm up-
Treadmill for 3 minutes, followed by stretching of the upper and lower body.
Circuit
. Bench press = 2 X 25 reps 34 kg's
2. Leg curl = 2 X 25 reps 26 kg's
3. Leg extensions = 2 X 25 reps 30 kg's
4. Treadmill = 7 minutes (level 8)
5. Rowing machine = 5 minutes
6. Leg curl = 2 X 25 reps 26 kg's
7. Exercise bike = 5 minutes
8. Leg extensions = 2 X 25 reps 30 kg's
9. Treadmill = 5 minutes (level 8)
0. Bench press = 2 X 25 reps 34 kg's
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
Again I was quite tired at the end of the circuit, I managed to complete the whole circuit with a little difficulty. For the next session I will keep the same session plan.
Session 5 plan (23/11/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Leg extensions = 2 X 25 reps 30 kg's
2. Leg curl = 2 X 25 reps 26 kg's
3. Bench press = 2 X 25 reps 34 kg's
4. Treadmill = 7 minutes (level 8)
5. Exercise bike = 5 minutes
6. Rowing machine = 5 minutes
7. Leg extensions = 2 X 25 reps 30 kg's
8. Bench press = 2 X 25 reps 34 kg's
9. Leg curl = 2 X 25 reps 26 kg's
0. Treadmill = 5 minutes (level 8)
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
My legs are aching as I have been concentrating on my lower body strength for my chosen sport. I found that the circuit was quite hard today, but this could be due to the fact that I had done the circuit after lunch, when I was playing football. For the next session I will again train more on my lower body strength and at the same intensity.
Session 6 plan (25/11/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Leg extensions = 2 X 25 reps 30 kg's
2. Leg curl = 2 X 25 reps 26 kg's
3. Bench press = 2 X 25 reps 34 kg's
4. Treadmill = 7 minutes (level 8)
5. Exercise bike = 5 minutes
6. Rowing machine = 5 minutes
7. Leg extensions = 2 X 25 reps 30 kg's
8. Bench press = 2 X 25 reps 34 kg's
9. Leg curl = 2 X 25 reps 26 kg's
0. Treadmill = 5 minutes (level 8)
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
I wasn't too tired at the end of the circuit so I think next session I will make the circuit a little more intense. I feel that my fitness level is really improving, as I have been working really hard throughout these sessions.
Session 7 plan (9/12/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Leg extensions = 2 X 25 reps 30 kg's
2. Leg curl = 2 X 25 reps 26 kg's
3. Bench press = 2 X 25 reps 34 kg's
4. Treadmill = 7 minutes (level 10)
5. Exercise bike = 7 minutes
6. Rowing machine = 7 minutes
7. Leg extensions = 2 X 25 reps 30 kg's
8. Bench press = 2 X 25 reps 34 kg's
9. Leg curl = 2 X 25 reps 26 kg's
0. Treadmill = 6 minutes (level 9)
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
It was a hard session today and I was very hot and tired at the end of it. I think for the last session I will keep the same circuit as I feel that this is my limit and I can't work any harder than this.
Session 8 plan (10/12/04)
Warm up-
Treadmill for 5 minutes, followed by stretching of the upper and lower body, to reduce the risk of injury.
Circuit
. Leg extensions = 2 X 25 reps 30 kg's
2. Leg curl = 2 X 25 reps 26 kg's
3. Bench press = 2 X 25 reps 34 kg's
4. Treadmill = 7 minutes (level 8)
5. Exercise bike = 5 minutes
6. Rowing machine = 5 minutes
7. Leg extensions = 2 X 25 reps 30 kg's
8. Bench press = 2 X 25 reps 34 kg's
9. Leg curl = 2 X 25 reps 26 kg's
0. Treadmill = 5 minutes (level 8)
Cool down-
Three-minute jog followed, followed by upper and lower body stretching for approximately 5 minutes.
Comments-
This was the last session I enjoyed doing the programme. I felt I worked hard and have really improved my fitness level. Before I started the programme I have been eating healthily and cut out eating too many fattening foods and I think I have benefited from doing this and it helped my fitness level throughout the programme. This programme will have benefited my sport (football) as I have increased my muscular endurance and my general fitness.
Intensities of workload calculated and justified
I will be working on the weights to improve my lower body strength, this involves me working very hard and pushing myself to achieve my goals. I will be starting of with lower weights and then increasing them up till the very last session.
I will be working at a weight of 25-30 kg's at 2X25 repetitions for my leg extensions so that I can gradually build up the strength and muscle on my legs.
When using the Treadmill I will be working at level 7- 9, and will increase this if I feel it isn't pushing me enough. I will be working on the treadmill for 5 minutes at least three times a session to increase the intensity. I will also increase the intensity if I do not reach my target heart rate.
Max HR= 220-AGE (16)
= 204
Aerobic capacity should take place at 80% of max HR.
= 80% of 204
= 163 is the heart rate I should be working at when running.
Working at this intensity will allow my body to adapt to working hard in the aerobic system which in turn will allow me to perform longer throughout a game football. Doing this will increase my aerobic fitness so that I will be fitter for all of my matches.
Other relevant factors
Seasonal Factors
Football is played from the end of August till May. We are currently in mid season and at the moment I do not play for a team but I do play it everyday with my friends. Football isn't really played in the summer, as it is too hot to play as there is a lot of energy required to run around and it can be exhausting. Also summer is a time to get a little break and keep on schedule with a training programme to stay fit and healthy for the season ahead so that you are not rusty.
Reversibility
If you train for a long time and then lower the intensity or stop training your performance and fitness starts to deteriorate. This is, as the body will have already adapted to the amount of exercise that it has been given and has been used to it. Therefore the body has got fitter and reliant on the exercise and when it doesn't receive the exercise that it used to your fitness will drop. For me, I train quite regularly after my programme and during the summer I don't play too much football so if I train I can still keep quite fit. If I stop training and playing football then my fitness level will drop immensely and I won't be match fit for the new season, when I will join a team.
Ongoing evaluation
Workload intensities/recovery
I have quite an intense workload as I am going to have to work very hard for eight sessions I will be working on a lot of machines as well as working with weights. My circuit will consist of ten stations throughout eight sessions of which the exercises will be varied throughout the course. I will be taking part in my circuit on a Tuesday and Friday this is good news for me as it gives my body tissues sufficient time to repair and recover from the workout. This is good because I am less likely to get injured if I have time to recover from my work out. It is very important have some recovery time especially after using weights as this requires a lot of energy depending on how much you will be carrying. When doing weights it works the muscles and they can get quite sore and can cause discomfort but the recovery time is good as after the body tissue repairs themselves your muscles can increase through more training and adapting to the workload. My first session wasn't too intense for me, I felt it was quite easy as I started off with small weights but as the sessions went on I increased them. In the second session I increased the bench press from 25 kg's to 30 kg's and coped quite well. But my recovery time was vital for this change as I had a couple of days to recover from this before I adapted to the weight increase and changed the weights for the session after that. The last three sessions were the hardest sessions as they were the most intense. But the weekend recovery time helped me to prepare my body for the last three workout sessions. For the last three sessions I increased the intensity of the workload, which made it all the more harder. I made it harder by increasing the weights and the time on machines such as the treadmill and rowing machine. I feel that the recovery time prior to this really helped me to finish the circuit and increase my fitness level.
Training method/exercise suitability
My training methods I think were very good as they were all suitable football, which is what I am training for. The aspects of my game that I was training for were mainly lower body strength and aerobic fitness. I have chosen methods that train these aspects of my game and also chose the bench press to also increase my arm strength. The reason why I chose the treadmill was because I wanted to increase my aerobic fitness and this is what the treadmill does, and I have got the treadmill in each session at least two or three times this was my training method to increase my aerobic fitness. I chose the Leg extensors, the leg curls to improve and to strengthen my leg muscles, this is a good training method as I am lifting weights with my legs doing 2X25 reps. This is a suitable method as it trains the legs to be stronger which is what I am aiming to achieve and what has been achieved after using this equipment quite frequently throughout the sessions.
Affect of training on their performance
The effect of training was quite quick for me as I could feel a difference after only a couple of sessions. I play football at lunch every day and during my performance I could feel that stamina/endurance was better and I felt a lot more energetic. During my performances I felt that I didn't get as tired as I used to this could also be due to the fact that I started to eat more healthily prior to starting the programme. I couldn't really tell whether or not my leg strength had increased as I didn't have any clear indication or test to prove if it had increased but I'm sure that if I carry on training of my own will there will be definite improvement. I think it is important to improve on this so that I can make good strong tackles and to shoot the ball, which isn't really a weak point in my game it' s just a part of my game that I want to improve a little to make me a better player overall.
Summative Evaluation
Effectiveness of PEP - fitness aims
The PEP was very effective in making me a fitter footballer as I have improved my aerobic fitness immensely. In running for a long amount of time for instance in a football match my fitness has improved. Training in the gym using machines such as the treadmill and rowing machine did this. In training for this I have improved by slow twitch muscle fibres, which is great as I am now almost as confident at sprinting as I am with running for longer.
Effectiveness of PEP - skill aims
In taking part in training I have increased my skill related aims, by using the treadmill I improved my balance by maintaining to stay on my feet and not fall while running to the speed of the treadmill, even though this isn't what the machine is used for it did benefit me for this. I also took part in the Illinois agility run prior to my PEP but didn't fair to well and performed quite poorly but I think that I can do much better than I did.
Evaluation of testing methods
My testing methods were quite good as I took tests before the PEP and then had a set of results for each session, which I could compare or just relate it to. After each session I recorded how I felt and what I could do for next session. At the beginning of each session I had my session plan with me so that I knew what to do and when to do it. My pre PEP tests could be used to see how I faired in the PEP as I took part in the skin fold test I could see if there has been any change in the tests and if so it may show the PEP really was effective. My testing methods showed how fit I was before the PEP and I have carried out post PEP tests, which you can see on the next page, which shows that I have improved my general fitness and my aerobic capacity.
Test
Reading
Score
Comments
Skin fold test
20cm
(All together)
Healthy
Since the PEP I have improved by 1 cm, which I am very pleased with.
Grip dynometer test
42
Fair
I should have done better. I got the same as last time.
Vertical Jump
65 cm
Excellent
I think the lower body exercises helped me to improve on this.
Sit ups (in 30 secs)
39
Excellent
I have improved upon this, which I am very pleased with.
Sit and reach
40 cm
Excellent
The easiest test for me and got the same as l did last time but it is a very good score.
20 m sprint
4.00 secs
Good
Improved on my score last time, but should have done better but I was quite tired.
Balance beam
5 secs
Fair
Did pretty poorly on this.
Multi stage fitness test
0
Good
Improved by a whole level from last time, and I trained for this event for my pep as it was my main focus to improve my endurance and it looks like the circuit was effective.
Illinois agility run
4 secs
Good
Did a little better from last time.
Ruler drop test
38.2 cm
Good
Did ok on this and got roughly the same as last time.
Evaluation of selected training methods
During this programme I was quite comfortable with most of the exercises as I am a very active person and I quite go to the gym anyway. The exercises chosen did push me but it was nothing I thought that I couldn't cope with, as I have done circuit training before and I am quite used to it. Doing this programme has already made me more comfortable with circuit training and I think I might carry on with circuit training to improve on certain aspects of my game. My training method helped me to achieve the aims that I set out to accomplish for both health and skill related.
Modifications for future use - testing & training
If I could change anything about training I would increase the weights that I took on so that I could improve my strength. I enjoyed using the weights and next time I do a circuit I would like to use a wider range of weights so that I can train more on my upper body next time. Also if I could change my programme I would try and work for longer in the gym and more times so that I could improve my fitness, but I would have to careful not over train as this could cause injury to myself.
Appraisal of PEP
Application of principles of training
Application of workload intensities
Other theoretical factors
Modifications for future use of principles
Modifications for future use of other factors
