Have chosen to complete my P.E.P around the sport of football and I have chosen to develop this particular sport to improve my speed on and off the ball ,to improve the accuracy of my shot and to become fitter
Personal Exercise Portfolio
Section A: Introduction
PEP stands for personal exercise program. This is a programme designed to maximise the users performance at their chosen sport over a period of time by doing regular exercise from the start of the programme until the end. The programme usually contains a timetable of exercises, which will increase in difficulty as the user works through their PEP so that the exercises become more challenging which will eventually improve the users performance in the sport they have chosen to develop.
I have chosen to complete my P.E.P around the sport of football and I have chosen to develop this particular sport to improve my speed on and off the ball ,to improve the accuracy of my shot and to become fitter sp I can play with more intensity.
The fitness components of my sport are:-
* Strength - which would be used when pushing other players off the ball.
* Agility - which would be used when going past other players and being able to change direction quickly.
* Speed - which will be used most of the time when running for the ball and my ability to beat other players to the ball.
* Explosive power - which will be used when jumping for the ball for a header or in a goalkeeper's case to try and catch the ball.
* Balance - which is used when controlling the ball and moving quickly.
Through my fitness program I intend to achieve:-
* A higher level of fitness - I will use this so I am able to run for longer periods of time without stopping and complete a full game of football.
* My lower body muscles so I can become stronger - which will be vital if I am to improve the power and accuracy of my shot.
* Become quicker - to beat other players to the ball.
* Improve my control - this will aid me into becoming an overall better player as I will have better control and be able to run with the ball easier and more efficiently.
* And improve my agility - so it is easier to go past players using dodging abilities.
During my personal exercise program I need to take in account the following principles (P.R.O.S): -
* Progression: is where it increases the exercise's to put your body under slightly more pressure so that it can coninue to improve which will help my fitness.
* Reversibility: if a player gets injured or doesn't train for a period of time there strength, fitness and skills would be lost until training resumes, so to avoid this I will try and do one exercise a day which is relevant to my sport.
* Overload: this is where the body's systems are overloaded by their normal levels. So I need to give myself more weights than I would usually use when I do weight exercises. This is so I can become stronger more quickly that it would normally take.
* Specificity: only doing exercises that meet the demands of the sport. So I need to only do the exercises that are relevant to my sport.
I will also introduce the F.I.T.T principles in my training program:-
* Frequency: is how regularly the sport is performed. I will need to perform my exercises on a regular basis to make my training programme successful for this programme I will do exercise at least 3 or 4 times a week.
Section A: Introduction
PEP stands for personal exercise program. This is a programme designed to maximise the users performance at their chosen sport over a period of time by doing regular exercise from the start of the programme until the end. The programme usually contains a timetable of exercises, which will increase in difficulty as the user works through their PEP so that the exercises become more challenging which will eventually improve the users performance in the sport they have chosen to develop.
I have chosen to complete my P.E.P around the sport of football and I have chosen to develop this particular sport to improve my speed on and off the ball ,to improve the accuracy of my shot and to become fitter sp I can play with more intensity.
The fitness components of my sport are:-
* Strength - which would be used when pushing other players off the ball.
* Agility - which would be used when going past other players and being able to change direction quickly.
* Speed - which will be used most of the time when running for the ball and my ability to beat other players to the ball.
* Explosive power - which will be used when jumping for the ball for a header or in a goalkeeper's case to try and catch the ball.
* Balance - which is used when controlling the ball and moving quickly.
Through my fitness program I intend to achieve:-
* A higher level of fitness - I will use this so I am able to run for longer periods of time without stopping and complete a full game of football.
* My lower body muscles so I can become stronger - which will be vital if I am to improve the power and accuracy of my shot.
* Become quicker - to beat other players to the ball.
* Improve my control - this will aid me into becoming an overall better player as I will have better control and be able to run with the ball easier and more efficiently.
* And improve my agility - so it is easier to go past players using dodging abilities.
During my personal exercise program I need to take in account the following principles (P.R.O.S): -
* Progression: is where it increases the exercise's to put your body under slightly more pressure so that it can coninue to improve which will help my fitness.
* Reversibility: if a player gets injured or doesn't train for a period of time there strength, fitness and skills would be lost until training resumes, so to avoid this I will try and do one exercise a day which is relevant to my sport.
* Overload: this is where the body's systems are overloaded by their normal levels. So I need to give myself more weights than I would usually use when I do weight exercises. This is so I can become stronger more quickly that it would normally take.
* Specificity: only doing exercises that meet the demands of the sport. So I need to only do the exercises that are relevant to my sport.
I will also introduce the F.I.T.T principles in my training program:-
* Frequency: is how regularly the sport is performed. I will need to perform my exercises on a regular basis to make my training programme successful for this programme I will do exercise at least 3 or 4 times a week.
