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Football requires health and skill related components. The health related components I require

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Introduction

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. ...read more.

Middle

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. ...read more.

Conclusion

Balance beam 5 secs Fair Did pretty poorly on this. Multi stage fitness test 10 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 14 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 ?? ?? ?? ?? 1 ...read more.

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