Health-related Exercise/Training Program

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GCSE P.E Coursework

Health-related Exercise/Training Program

Charlie Barden

Aged 15 years

Resting heart rate: 68bpm

Planning

Aim of programme:

I am doing my personal exercise programme to hopefully increase the level of my muscular endurance and cardio-vascular fitness. I would also intentionally improve my overall agility which is suitable for the position I play in football. I expect to improve my upper body strength from all of the sessions, allowing me to increase my efficiency in playing football by becoming stronger.

My current level of health: I do not suffer from persistent illnesses like asthma, and I rarely sercombe any injuries, at this moment in time I don’t maintain any that will affect me when doing my training. This means I will be able to recieve an accurate set of results.

My current level of fitness: I excersise for a fairly substainal amount of time in a routened week, so my general fitness level is fairly high.

General fitness concerns the day-to-day working of the body, otherley known as health related fitness as it basically keeps you healthy. Increases the chances of preventing accidents, heart disease, stress, muscle injury and other health problems.

I am generally fit to cope with numerous demands of everyday life, including the following:

  • I am a paper boy. Delievering just under 200 papers a week for roughly an hour. This includes pulling a heavy paper trolley and walking for approximately 1 mile.
  • In each fortnight I do 2 hours of GCSE pratcial P.E lessons and 4 hours of core P.E lessons.
  • Badmington for a club which is once a week for 1 hour and 30 minutes
  • Football training takes place twice a week for over an hour
  • A 5-a-side football match once a week, lasting for ---
  • An ordinary ‘11 a side’ football match which lasts roughly 80 minutes – once a week
  • Once a week I have diving practice for 30 minutes
  • From time-to-time I referee an ‘11-a-side’ football match, even though I am not yet a fully qualified referee - I have passed the F.As ‘academic’ test.
  • I work as a temporary (back-up) employee for a local pet shop at the weekend, working for 6 hours
  • Tennis for 2 hours at the weekend on random occasions

In total I am active for well over 10 hours a week - a high proportion of my available leisure time. This is also includes the mental ‘stimulation’ for the brain with homework and reading etc.

Awareness of safety considerations:

When planning my personal exercise programme I must consider every safety aspect; so that no one, including myself, is hurt or injured in any way. Even contemplating in which equipment to use, how will it be efficiently used and where to place it.

Another factor I need to consider when it comes to my safety when exercising in general is that of a warm up and warm down. A warm up is essential because:

  • It prepares the muscles for vigorous action
  • It prepares the joints by warming up the synovial fluid
  • It prepares the cardiovascular system for vigorous action
  • It increases the blood supply to the muscles and raises their temperature. This makes them more flexible and less likely to be injured.

When I will be participating in my circuit sessions I will be wearing a plain sports t-shirt, shorts and shoes without laces but certainly not jewellerey. It’s important that I’m motivated and feel comfortable in the clothes I wear to get the best out of the sessions and reach my full potential whilst being as safe as possible - the clothes must not restrict any range of movement.

In my warm up I will begin by moving about to get the blood flowing and muscles prepared for stretching, for this to be done efficently it should last for firstly 5 minutes. I already know a great deal about stretching as it is a vital component of my diving and is also used in football, badmington and tennis.

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Stretching exercises should be done carefully to reduce the risk of injury to the muscles or joints. A warm-up is the key to unlocking tight muscles, which is the cause of injury, therefore a warm-up is mandatory before any stretching of the muscles.

I personally prefer to stretch from the top of my body then townwards:

Neck

Turning my head to the right and hold this position for five seconds (repeat for the left). Looking up as far as possible and hold this position for five seconds (repeat for downwards).

Tilting my head to the right and ...

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