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GCSE P.E coursework - circuit training

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Introduction

GCSE P.E coursework - circuit training Introduction I will be performing a circuit over the next several weeks. My circuit will consist of 10 stations, which will last 30 seconds per station. After each station I will rest for 30 seconds. I will go round the circuit twice and will have a rest of 1 minute after one rotation of the circuit (I will do that for 2 weeks, with 2 lessons per week). I will record my results and analyse them. As we have 2 lessons a week, I should be able to keep up with the fitness and not slack during the week (not like 1 lesson a week, where I will not get used to the extra fitness. Then after 7 days I will have to do it again, so my body might not be used to it.) To improve my body fitness, I will have to work very hard (harder than normal) and overload my body. I will have to increase my works rate. Gradually, my body will adapt to the higher level of work and improve my fitness. If I stop training for more than one lesson a week, my body will not be ready for the next training circuit and I might find it harder than I normally would - if I were training 2 times a week. This would affect my fitness. Warm Up A warm up is a light exercise you do to get ready for the main activity or sport you are about to take part in. For the warm up you must wear appropriate clothing, for example if it is cold you must wear warm clothes to stop muscles easing up. A warm up does to main things to the athlete's body: * Makes the body ready for training exercises or for competition. * Reduces chances of injury or soreness in muscles, ligaments or tendons. ...read more.

Middle

I need to have speed and stamina for this task and also I hope that this task will help me to further develop this. Press Ups To do a press up you must lie flat on your front and lift yourself up, not bending your back or legs - just using your arms. Your body must remain straight at all times. Doing a press up works a lot of the muscles in your body; your biceps, triceps, deltoids, abdominals and your pectorals. This exercise is working your muscular and respiratory systems. Doing a press up requires a lot of strength and a sudden burst of power. This will improve my upper body strength and will give me the ability to shrug off a player if I were playing football. Pull Ups You start by hanging off the pole with your arms straight and you should then pull yourself so your chin rises above the bar of the pole. Pull-ups work on biceps, triceps and muscles in your back and chest. Doing pull-ups works the muscular, respiratory and cardiovascular systems in your body. This exercise works my upper body strength. Skipping Skipping is holding the rope in both hands and flinging it around your body and jumping before it hits the floor and keeping it going in a quick flowing motion. Skipping is working all of the major muscle groups in the body, working all muscles in arms and legs. It works the muscular, respiratory and cardiovascular systems. This will benefit my all round performances in a competitive game of football. Tricep Dips Placing your legs on the floor and your arms on a bench performs triceps dips. You extend your arms then until they are straight lifting the whole weight of your body. This exercise is working your triceps and your deltoids and it only works the muscular system. Again working my upper body it will help me to throw in the ball when extending my arms. ...read more.

Conclusion

If I were to do this again, I would make sure that the different types of equipment to train different parts of the body were separated out to prevent injury and to make it a more enjoyable course. I think I made a lot of progress over this exercise period of 4 weeks. The way in which we overloaded our body was not very obvious. This was the repetition of muscle groups in the circuit, for example, station two was skipping. Although this didn't work them as much, skipping involves a lot of work on the arms to follow this we had to do pull-ups, which predominantly worked the arms and legs and it is a very muscular/powerful exercise. To follow an exercise like this, we would expect a cardiovascular exercise to follow; like shuttles, as our arms would be very tired and in need of rest. Instead of a cardiovascular exercise to follow we did press-ups, again a very muscular/powerful exercise on the arms (like skipping.) This was a repeat of an arm exercise, so this means that we could never perform to our best level on the press-ups. There were also too many things that were motivations throughout the four-week period. The first was a partner that did the circuit with me. My partner was always there urging me to finish the stations to the best of my ability and if I got tired, then he would force me to continue working hard. Another way that my partner turned out to be a motivator was the fact that we could compete to see who could get the most points on each station this obviously made me want to beat him. Another motivation we could have had was music, this would keep our minds off the station ahead. The music acted as a comforter, it took my mind from the tiredness of my body. Music acts as a motivator as a lot of people regularly listen to it e.g. in the gym. ham ...read more.

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