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GCSE PE Coursework 6 Week Training Programme

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/ Introduction For my PE coursework, I will be analysing the performance of my classmate, Martin Raynes and he will be doing the same for me. We will be analysing each others performance and recording weaknesses. Then, based on this information, we will devise a 6 week training programme to improve these weaknesses and overall skill. The training programme will focus upon the main components of fitness and also upon a balanced diet. After closely analysing Martin's performance in a game of football, I have pinpointed weaknesses in his tackling and passing. As he mainly plays as a defender, I will be targeting these weaknesses and improving them through training. I think that some of his weaknesses are due to poor flexibility and cardiovascular endurance. He is a smoker and does not have a balanced diet. Health and Fitness Health is a state of complete physical, mental and social well-being. Fitness is being in good physical condition; being in shape or in condition. Specific fitness and general fitness General fitness: This is when you can perform daily activities without getting tired. Specific fitness: To perform in high level sports, specific fitness is a key component. I will incorporate this into Martin's program that he can get the most from training. I will have to base Martin's training around cardiovascular endurance and flexibility. ...read more.


When warming up, it would be a good idea to do it with another person to make it more interesting. To increase heart rate, I will get Martin to walk for 10 secs, jog for 10 secs, then sprint for 10 secs consecutively. Martin will then stretch his muscles. He will start with the legs. To stretch the hamstring, do follow these instructions. Hamstring stretches Sit on the floor with one leg out straight. Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh. Extend your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight. Hold 10 seconds, and then relax arms as far as possible, grasping the ankle of the extended leg and pulling your. Calf Stretch Stand about a foot from a wall, and then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight. Move your hips forward, keeping lower back flat. Lean into the wall until you feel tension in the calf muscle of the extended leg. Hold for 10 seconds, and then stretch other leg. Repeat. Neck stretch Grasp the back of your head with your right hand. Pull your head forward and to the right. Repeat with your left hand. Tricep Stretch Cross right arm over chest. ...read more.


8.7s Balance Stork stand test 47s Flexibility Sit and Reach 22 Analysis By analysing Martins results, I have noticed that Martin has improved in all components of fitness I tested. Martin did have a weakness in flexibility, which has now improved dramatically. To tackle this weakness, I did regular flexibility training with Martin through the sit and reach test. Also, Martin can now exercise for a longer period of time than normal. This is due to the improvement in cardiovascular endurance, which was also one of his weaknesses. Finally, after long consideration, Martin decided to quit smoking while training. The improvement he saw has led him to quit smoking permanently. Conclusion Now that I have Martins results, I have noticed a significant improvement in his health and fitness. At the beginning of Martin's training, my main aims were to develop his weaknesses and eventually eliminate them. His weaknesses were cardiovascular endurance and flexibility. In conclusion, his training program was successful as it is reflected in his results, which have improved dramatically. Evaluation After carrying out this training programme, it is evident that Martin has improved his overall health and fitness. There are many things that I could have improved in the training programme. If I had more time I would have extended the training sessions. This would have enabled further improvements and I could have focused on other components of fitness such as speed, strength and agility. ...read more.

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