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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.

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