• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month


Extracts from this document...


Training Programme Section 1: Planning. Point 1 The reason why I am following a training programme is to improve my muscular and cardiovascular endurance, as I am a midfielder in football and I need more energy and strength around the pitch. 2 These are the relevant fitness tests and scores which help my performance in my chosen sport: Test / date Score Rating Muscular endurance/sit ups 70 Fair Flexibility/sit and reach 14cm Fair Cardiovascular endurance/bleep test 5.8 (asthma) Poor Agility/Illinois run 15.97cm Good Power/Sergeant Jump 46cm Good Speed/30 meter sprint 5.28 seconds Poor 3 This my activity profile during a normal week: Day Activity Time and intensity Monday Football after school (with mates) 1h 50% Tuesday PE Lesson 1h 50% Wednesday PE Lesson, Running 2h 60% Thursday Football after school (with mates) ...read more.


Overload: to increase the length of reps during exercise. Reversibility: How long it takes before the changes reverse. Type: For my fitness requirements I shall be doing circuit training as it is more suitable. Frequency: How much you perform a exercise or how many reps you do. I shall be working for 45 seconds on each station Intensity: How hard you train Time: Tedium: To stop this from becoming boring I shall work with a partner and set targets to improve scores each lesson. Section 2 Safety Point 6 Before starting my training programme it is important to check the equipment, to ensure that it is safe to use, eg. Checking a cycling machine to ensure that it is set up properly, so that I can get accurate results when I exercise with it to help my training programme. ...read more.


A warm up should be suitable for the sport that the participant is about to play. The gradual increase of stress on the body reduces a chance of injury, and the pulse and body temperature are raised to nearer the working rate. 9 The changes to the body as a result of warming up are that the body systems, muscles and joints gradually become used to working harder. Also, by concentrating in warm up activities there is a chance that you could gain an advantage on your opposition by having a better start to a match. 10 There are different types of stretches that can be involved in a warm up. There are static, assisted, and dynamic stretches. Static- easing the muscle into the stretched position and holding it for 10-15 seconds. Assisted- when the action is affected by pushing against a friend or a wall. Dynamic- by moving into the stretch position and 'bouncing' the muscle. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal excercise programme

    Lay-ups therefore I feel must be implemented into my PEP. My lay-ups under pressured situations are currently quite appalling. I often miss on fast breaks; I believe this is due to the pressure on me; however my technique is almost perfect.

  2. Analysis of Performance GCSE PE Coursework

    circuit training Continuous training Skills circuit training Continuous training Tuesday Skills circuit training Skills circuit training Game practice Wednesday Plyometric training Plyometric training Thursday Interval training Interval training Game practice Friday Interval training Fitness circuit training Interval training Fitness circuit training Saturday Fitness circuit training Fitness circuit training Game practice In my training programme I have considered the FITT principles.

  1. AQA GCSE PE Training Programme

    Type- The type of training activities included in the program must be the same as or closely associated with the particular sport or activity. Method I will explain the method I will use to carry out each of the exercises, taking into account the two sets of the principles of training.

  2. Fitness Requirements needed for football.

    Avoid pulling up on your feet during the stretch. The 'Calf stretch'. Standing one foot in front of the other, feet comfortably apart, both feet facing forward, front leg bent (knee over ankle joint), back leg straight, back straight. Press the heel of the back leg into the floor until a stretch is felt in the calf muscle in the back of the lower leg.

  1. Hill walking draft 1 - Aayushmaan

    repeated contractions of the hamstrings and quadriceps muscles for long periods of time. The muscles also need to have an excellent tolerance for lactic acid, in order to avoid regular cramping of the leg muscles. Flexibility or suppleness This is the range of movement at a joint.

  2. Netball study - P.E coursework

    After receiving a pass When a player receives a pass they are not allowed to run/dribble the ball. However they may only bounce or bat the ball once to gain control. Players have to be standing before they throw the ball.

  1. Before I started to even design my personal exercise programme, I had to find ...

    There are a variety of flexibility techniques that I may include in my training programme: Proprioceptive neuromuscular facilitation (PNF) is a method of flexibility training emerged from passive stretching. This decreases the reflex shortening of the muscle being stretched, which now occurs when a muscle is stretched to its limit.

  2. AQA GCSE PE/Games.

    My arms will have to be bent at the elbow to 90 and then straightened. Station 3: Step-ups- At this station you have just had a minutes rest so you should be ready to complete this station. Here you have to step on to the Reebok steps as many times as you can in 1 minute.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work