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Health Related training exercise

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Introduction

GCSE PE/Games Health-related Exercise/ Training Programme Candidate number: Centre number: (Games candidates must do a game activity) Leading a warm up/warm down: Increase/decrease the intensity of movement as appropriate 2 Exercises/stretches appropriate to sport activity muscle group 2 Ability to organise and lead the group 2 Verbal communication skills 2 Non-verbal communication skills - demonstration of exercises 2 Total 10 marks For teacher use only Training Programme Marks Planning (Max 20) Performing (Max 20) Monitoring (Max 10) Evaluating ` (Max 20) Planning Purpose/aim of the programme. Personal fitness profile. 5 marks Awareness of safety aspects 5 marks Appropriateness of chosen exercises Explain why you have chosen at least two of the exercises/activities and how they will help you achieve your targets. 5 marks Appropriate application 5 marks Week 1 Exercise Time Process Heart Rate Cycling 15 minutes Level 10 192 Treadmill 15 minutes 6.0 mph 185 Skipping 5 minutes Skip for as long as possible for 5 minutes 188 Step Ups Around about 2 minutes 3 sets of 10 reps with 30 second rest 170 Shuttle runs Around about 2 minutes 3 sets of 10 reps with 30 second rest Star jumps Around about 2 minutes 3 sets of 10 reps with 30 second rest Burpes Around about 2 minutes 3 sets of 10 reps with 30 second rest Press-ups Around about 2 minutes 4 sets of 5 reps with 30 second rest Leg squats Around about 2 minutes 3 sets of 10 reps with 30 second rest 115 Total time Approx: 47 minutes not including warm up and warm down. ...read more.

Middle

you achieved before you started your training programme. I have done the following tests in order be able to compare these results with results that I will gather after the 5 sessions for the same tests. Illinois agility test - 15.6secs Broad jump - 198 centimetres Sit ups in 30 seconds - 22 Press ups in 30 seconds - 20 Was the programme at the right level for you? Explain why/why not? I think that my programme was perfectly adequate for me and enabled me to feel slightly more agile after the 4th week. It also enabled me to work above my training threshold. Were the exercises in the correct order? Explain why/why not? I think that my exercise did not need a specific order after I had done a warm up but changing the order each week helped to prevent boredom and keep my interest. Each week, however, I think that the exercises were in an adequate order. Explain how you applied the principles of progression/overload. I applied progression via making my exercises more intense as the weeks wore on. I applied overload by working above my training threshold. Were the exercises/activities the correct ones to choose? Explain why/why not? I think that the exercise and activities I done were correct because they enabled me to use plyometrics and work above my training threshold and were specific to the factor of fitness for which I wanted to improve. Make comments to explain the statements/questions in the first column. ...read more.

Conclusion

Illinois agility test - 15.4 seconds Broad jump - 201 centimetres Sit ups in 30 seconds - 23 Press ups in 30 seconds - 22 These, in my opinion show a marked improvement for such a small amount of training and I am pleased with them. Was the programme easy to manage (set up, do, record progress etc)? I think that the programme was very easy to mange due to a lot of the equipment needing very minimal amounts of set up. For example the treadmill only required me to set the time for which I would like to jog and how fast I wanted to go. Other exercises such as star jumps do not need equipment. Explain what progress or improvements you have made as a result of completing the programme. I have been able to jump three cm further in the broad jump test, as well as the Illinois agility test 20 milliseconds quicker. I have also improved in my press-ups and sit-ups slightly as well. Did you enjoy it and work to your limit? How do you know? I enjoyed my training program very much and I feel that tedium did not set in at all. I feel I worked to my limit because my heart rate was above my training threshold for aerobic as well as anaerobic exercise. If you were going to continue with the programme what changes would you make? I would make sure that I go to the gym at least three times a week rather than just once. I would not, however change the program apart from make it progressive and encourage overload. ...read more.

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