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GCSE PE Exercise Programme

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Introduction

GCSE PE Exercise Programme Planning my exercise programme The purpose of the programme is to see how my fitness level now relates to my fitness level at the end of my programme, after I have trained and done both skills and fitness activities in relation to my sport, netball. First of all I need to test my fitness at the moment I will do this by going various tests, which I have stated below. My fitness level at present is average. I can cope with the day to day demands of everyday life. During the week I: > Walk to and from school everyday which consists of a 1/2 mile walk which takes me about 10-15 minutes. > I do 3 PE lessons a week, 2 GCSE and 1 core lesson. > I go swimming every fortnight once in a week for up to 1-2 hours > I participated in the school netball team for the last 4 years. > During these 4 years I trained for 1-2 hour a week, 1/2 hour for skill sessions and 1/2 hour game based. > I do a lot of dancing, which are practices for a performance, this lasts a minimum of 1 hour of intense dance with 5-10 minutes break and 15 to 30 minutes practice everyday which is not intense, light exercise. ...read more.

Middle

* Harvard step test This test exerts the quadriceps, hamstrings and gastroinemius muscles. It measures our aerobic fitness. Before the test begins I will take my resting pulse rate. The main test will consist of stepping on and off a bench which is 45cm high at a rate of 30 times per minute. The same foot must lead each time and leg should fully extend at the top of each step. The test will last for 5 minutes. At the end of the test I will record the speed of recovery by taking my pulse for 30 seconds at different intervals after exercise. E.g. 1 minute, 2 minute, 3 minutes after the end of the exercise. The greater my aerobic capacity, the lower my pulse rate will be after exercise and I should find that my pulse will return to normal quicker. I will use the following formula to calculate my fitness score for the Harvard step test: Fitness Score = Duration of exercise in seconds (5 x 60=300) ------------------------------------------------------ X 100 2 x (pulse after 1 minute + pulse after 2 minutes + pulse after 3 minutes * The NCF Abdominal curls test This test exerts the abdominal muscles. ...read more.

Conclusion

I still think that I could improve on it though as agility is important in all sports as well as netball. It has given me a good indication of my speed, power, balance, and co-ordination. To make improvements on my agility I need to put an agility exercise in to programme. I will also repeat these exact same tests again at the end of my training programme to check if my programme has been successful in enhancing my fitness level, so that I am able to play my sport with a higher fitness level to what I started with My training programme My training programme will consist of a fitness and skills session. Both lasting 1 hour long. The method of training I am going to use is circuit training. I think this would be an effective way of training as all the muscles and skills can be used and practised in one session. From my tests I have a fair indication of the kinds of things I need to put in. So starting with the fitness session I no the most important thing to work on is my cardiovascular endurance. The next is muscular endurance and then agility. These are the most important ones I do need in the session. Varsha Khokani ...read more.

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