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GCSE PE Personal Fitness Programme.

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GCSE PE Personal Fitness Programme Circuit Training Circuit training is a method of training. A circuit usually has around 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. (Example: A circuit training program for basketball should include skills: jumping, catching or throwing) My circuit-training program is for football. The 10 stations are specifically suited to what is needed to play football. The Circuit is specified for an outfield player as there are no goalkeeping skills involved in this circuit. My circuit will be performed over a 6 week period with one session in a week, consisting of an hour each session. My circuit aims to improve the following skills: muscular endurance, muscular strength, speed, agility, cardiovascular endurance, and ball skills. These skills are all essential for an outfield football player. For example: � Muscular Endurance - To keep the muscles contracting for the full length of the match without them becoming tired or weak. � Muscular Strength - the force your muscles exert when they contract. This is an important part of football as it is a contact sport and it is also very physical, players need to be able to guard the ball and hold other players off when they are challenging for the ball. ...read more.


to rest and relax. Some light stretching can be done to remove the lactic acid that has built up in your muscles during the first four exercises. Station: Six The exercise on this station are burpees, burpees are squat thrusts and star jumps mixed together. Do squat thrusts then stand up and do a star jump and then another squat thrust then stand up and do another star jump. Record the amount of burpees done in one minute. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings. Station:Seven Place six cones in a line 1m apart then dribble a ball in and out of them and dribble in a line back to the start, repeat this for 1 minute. This will improve ball skills, speed and agility. Record the amount of laps completed in 1minute. Station:Eight The exercise on this station is kick-ups. Do as many as you can in one minute. If the ball is dropped or touches the floor, the exercise must be restarted. This will improve ball control, and muscular endurance. Station:Nine Set up a line of 7 cones 1m apart. From the designated line, attempt to pass the ball, from left to right, through each of the 6 spaces between the cones. Use both feet in this exercise: e.g. Use your right foot first for the first pass then your left foot for the next. If the exercise is completed successfully, restart the exercise using your left foot first instead of your right. ...read more.


I felt I performed very well during weeks 5 and 6 even though I stalled on week 4 with a cold. It didn't seam to disrupt my fitness level and stop me improving though if I had not had a cold I may have gained even better results during weeks 5 and 6. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. If I were to perform the circuit program again I would start by having a larger recovery time between each station. I felt too out of breath to do the next stations at some points In the circuit. I would also make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would make it at least 12 weeks so improvements could be seen more easily. Once the circuit becomes too easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. ...read more.

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