Page  of

Contents

        Page 1->4

        Page 5

Page 6->7

        Page 6

        Page 6

        Page 7

Training Programme        Page 8->12

        Week 1: First week        Page 8

        Week 2: Egypt week        Page 9

        Week 3: Return from Egypt week        Page 9

        Week 4: Fourth week        Page 10

        Week 5: Fifth week        Page 11

        Week 6: Last Week        Page 12

Page 13->28

        Page 13->16

                Page 13

                        Morning        Page 13

                        Afternoon        Page 13

                        Evening        Page 13

                Friday                Page 13->14

                        Morning        Page 13

                        Afternoon        Page 13

                        Evening        Page 14

                Saturday                Page 14

                        Morning        Page 14

                        Afternoon        Page 14

                        Evening        Page 14

                Sunday                Page 14

                        Morning        Page 14

                        Afternoon        Page 14

                        Evening        Page 14

                Monday                Page 15

                        Morning        Page 15

                        Afternoon        Page 15

                        Evening        Page 15

                Tuesday                Page 15

                        Morning        Page 15

                        Afternoon        Page 15

                        Evening        Page 15

                Wednesday        Page 16

                        Morning        Page 16

                        Afternoon        Page 16

                        Evening        Page 16

        Week 2: Egypt Week        Page 16

                Page 16

        Week 3: Return from Egypt week        Page 16->17

                Saturday                Page 16->17

                        Morning        Page 16

                        Afternoon        Page 17

                        Evening        Page 17

                Sunday                Page 17

                        Morning        Page 17

                        Afternoon        Page 17

                        Evening        Page 17

                Monday                Page 17

                        Morning        Page 17

                        Afternoon        Page 17

                        Evening        Page 17

                Tuesday                Page 17

                        Morning        Page 17

                        Afternoon        Page 17

                        Evening        Page 17

                Wednesday        Page 17->18

                        Morning        Page 17

                        Afternoon        Page 17

                        Evening        Page 18

        Week 4: Fourth week        Page 18->21

                Thursday        Page 18

                        Morning        Page 18

                        Afternoon        Page 18

                        Evening        Page 18

                Friday                Page 18->19

                        Morning        Page 18

                        Afternoon        Page 19

                        Evening        Page 19

                Saturday                Page 19

                        Morning        Page 19

                        Afternoon        Page 19

                        Evening        Page 19

                Sunday                Page 19->20

                        Morning        Page 19

                        Afternoon        Page 19

                        Evening        Page 20

                Monday                Page 20

                        Morning        Page 20

                        Afternoon        Page 20

                        Evening        Page 20

                Tuesday                Page 20->21

                        Morning        Page 20

                        Afternoon        Page 20

                        Evening        Page 21

                Wednesday        Page 21

                        Morning        Page 21

                        Afternoon        Page 21

                        Evening        Page 21

        Week 5: Fifth week        Page 21->25

                Thursday        Page 21-> 22

                        Morning        Page 21

                        Afternoon        Page 22

                        Evening        Page 22

                Friday                Page 22

                        Morning        Page 22

                        Afternoon        Page 22

                        Evening        Page 22

                Saturday                Page 22->23

                        Morning        Page 22

                        Afternoon        Page 23

                        Evening        Page 23

                Sunday                Page 23

                        Morning        Page 23

                        Afternoon        Page 23

                        Evening        Page 23

                Monday                Page 23->24

                        Morning        Page 23

                        Afternoon        Page 24

                        Evening        Page 24

                Tuesday                Page 24

                        Morning        Page 24

                        Afternoon        Page 24

                        Evening        Page 24

                Wednesday        Page 24->25

                        Morning        Page 24

                        Afternoon        Page 25

                        Evening        Page 25

        Week 6: Final week        Page 25->28

                Thursday        Page 25

                        Morning        Page 25

                        Afternoon        Page 25

                        Evening        Page 25

                Friday                Page 26

                        Morning        Page 26

                        Afternoon        Page 26

                        Evening        Page 26

                Saturday                Page 26

                        Morning        Page 26

                        Afternoon        Page 26

                        Evening        Page 26

                Sunday                Page 27

                        Morning        Page 27

                        Afternoon        Page 27

                        Evening        Page 27

                Monday                Page 27

                        Morning        Page 27

                        Afternoon        Page 27

                        Evening        Page 27

                Tuesday                Page 28

                        Morning        Page 28

                        Afternoon        Page 28

                        Evening        Page 28

                Wednesday        Page 28

                        Morning        Page 28

                        Afternoon        Page 28

                        Evening        Page 28

Warm-up, Stretches and Cool Down        Page 29->30

                Page 29

                Stretches                Page 29->30

                Ankles                Page 29

                Calfs                Page 29

                Quadriceps        Page 29

                Back                Page 30

                Triceps                Page 30

                Biceps                Page 30

                Neck                Page 30

        Cool Down                Page 30

Warm-up, Main Activity and Cool Down

for Hockey Goalkeeper Training        Page 31->32

Diet        Page 33->35

        Food                Page 33

        Drink                Page 33

        What I Eat        Page 33

        Bar chart of RDAs and My Diet’s nutrients        Page 34

        Pie Chart of Energy from Nutrients in a

        RDD (Recommended Daily Diet) and my

        Daily Diet        Page 35

SPORT FITT        Page 36-37

        SPORT (Specificity, Progression,

        Overload, Reversibility, Training)        Page 36

                Specificity        Page 36

                Progression        Page 36

                Overload        Page 36

                Reversibility        Page 36

                Training        Page 36

        FITT (Frequency, Intensity, Time and Type)Page 36->37

                Frequency        Page 36

                Intensity        Page 36->37

                Time        Page 37

                Type        Page 37

Methods of Training        Page 38->40

        Continuous Training        Page 38

        Weight Training        Page 38

        Interval Training        Page 38

        Fartlek Training        Page 38->39

        Circuit Training        Page 39->40

Graphs                Page 41->43

        Graph 1        Page 41

        Graph 2        Page 41

        Graph 3        Page 41

        Graph 4        Page 42

        Graph 5        Page 42

        Graph 6        Page 42

        Graph 7        Page 43

        Graph 8        Page 43


Introduction to Me

        My name is Will, I am a 15 year old boy who is 5’7” ¼ (1.71 m) and weighs 10 stone 4 lb (65.1 kg) and I have a lean build. My main sport is hockey and as the hockey season has now ended, I want to have something to keep me fit throughout the summer and to improve on the following four aspects of health related fitness: aerobic fitness, flexibility, muscular endurance and muscular strength. I am going to use my local gym and do plenty of cycling along with self-set-up-sessions to help me improve. I am creating a separate PEP for me to do over the course of a year, which will have this PEP included in it for the weeks of 24th July – 4th September. I will not be able to do my PEP for the weeks of 28th July – 7th August (10 days) because I am going on holiday on which I will be doing scuba diving which means that I cannot do any exercise because my body’s nitrogen levels need to be at zero and by doing exercise this will not happen. Although I cannot exercise, when I do my scuba diving my lung capacity should increase so that my aerobic fitness should be higher. I have chosen to do cycling because I enjoy it a lot more than running and it will help me with muscular endurance, muscular strength and aerobic fitness. It will help with muscular endurance because the voluntary movement of my quadriceps is repeated over and over again by pedalling. Cycling helps with the muscular strength because of the leg muscles pushing against the resistance of the gradient of the hill and the gear of the bike. I am hopefully going to have many friends who will be willing to go on bike rides around the area and reaching around 120-150 miles by the end of my PEP; this will be approximately between hours of 08:00 – 21:00 with about 3 hours rest spread throughout. At the moment when I go on bike rides I have friends to cycle with for a 30-40 mile cycle ride between the times of 09:00 – 16:00 with many stops in between of about 4 hours total. I will set my self a target for the end of each week that I will then review and make edits for my next week of training which will be marked on clearly to my program. I will do several tests to test my fitness and how I will cope on separate activities. To test how far I will start my cycling, I will do a cycle ride with the person I will be cycling mostly with and my rides towards the end to see how far I go in about 8 hours of cycling. This will determine how far I start my cycle rides. I will do a bleep test on my own or possibly with someone to help set my pace with. I will do a cooper run to test my muscular endurance. I will also do a Harvard step test to test my muscular endurance. I will also do these tests at the end of the PEP to see who much I have improved. I will also test my blood pressure and diaphragm-up capacity (everything from the diaphragm up). I did my diaphragm up test to originally test my lung capacity but I then realised that my lungs could not possibly hold 27 L worth of air. I made a seal around my lips with a 30L bin-liner and breathed in to it after taking a deep breath in. After I had done this I pushed all of the air up to the far end of the bag in made a mark on the bag wear it went up to. I then poured water into the bag with a 3L bottle until the water reached the mark.

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Participant Questionnaire

Personal Information

  1. How old are you:        15

  1. Reason for wanting to get fitter:        To be able to carry on in a fit state         for the new hockey season and         improve on my aerobic fitness,         flexibility, muscular endurance and         muscular strength

  1. Any recent injury:        no

  1. Do you play a sport:        yes hockey

  1. Are you trying to start a sport:        yes

  1. If so, what:        possibly tennis

  1. How fit are you now? 1-10 scale

1=bad:        7

  1. Any health problems/allergies:        coeliac (gluten         allergy), peanuts         (traces ok), hazel nuts

  1. Likes (exercise wise):        cycling, weights
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