• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular

Extracts from this document...


Timmy mowafi Personal exercise plan I am going to organise my plan and then perform a personal exercise program, the overall aims of my personal training programme are to: - 1. Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular endurance but mainly speed. 2. To improve fitness levels so I can concentrate more on my techniques and skills without having to worry about whether I can endure a full practice session. 3. To improve the level of the standard of my performance and become more successful with my chosen sport 'football'. I will organise a set number of sessions over a period of time using the FITT principle (frequency, time, intensity and type) these will be spread out sufficiently so that I have enough recovery time between each training session. This will be about three times a week with two days rest periods in between. The standard of football I'm at is a very high standard with me training regularly about three times a week plus games on the weekends at semi-professional level. The individual differences of an athlete mean that the benefits of training are optimised when programmes are set to meet the needs and abilities of an individual (specificity) An aspect, which may help me to succeed, may not help another this always has to be taken into account when devising my fitness programme. Fitness Requirements Speed and power - This is the main aspect of my 6 week PEP I would like to improve. It is needed within football and especially with the position I play in. As I play on the wings in midfield and in more attacking positions I am required to have speed and power to attack on breaks and take players on but also to get back on a defensive role. Speed will need to be improved to gain a higher level of performance when attacking with the ball. ...read more.


Similar to interval training, it has many advantages. It can be done in a variety of terrain and can include both uphill and downhill work. Rest periods can be included or the session can be continuous with intermittent hard and easy running. Interval training Training periods of work followed by periods of rest, the work interval may be a distance run or a time to run, e.g 10 seconds (anaerobic). The rest interval may be a walk back to the starting mark, or simply rest. This should be at least 30 seconds. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system. The repetitions of high quality raises the pulse to near maximal. ' I will carry out most anerobic or aerobic running sessions on Mondays and circuit training during weight training session Plus on certain football sessions on Saturdays. I will do swimming as part of school sessions on most Wednesdays. This will be carried out for length of six weeks.' Safety Aspects When carrying out my training sessions I have to make sure that all the exercises are carried out safely with equipment set out correctly, especially when using the weights. When carrying out the weight lifting training sessions I have make sure I am doing the exercise correctly and stretch before certain exercises so that I don't injure myself, reference to text books and from my teacher to see if am doing the exercises correctly. When lifting any free weights I will make sure there is someone else present supporting me so that just in case the weight is too much they are there to help me. ...read more.


Session2 2.5 mile run * Continuous run to improve endurance once again. Started by a light stretching session and shaked out my leg muscles to warm up for the jog * Went through the run at 60-70% intensity at a steady low pace speed which helped me go through with out feeling extremely fatigued. * Strong aerobic session, quite out of breath afterwards and slight niggling injury in my heel. Session 3 8 x 75 Interval training * Started with 10 minute period of continuous jogging as warm up * 8 x 75 shuttles followed by 3 minute rest intervals to allow further time for recovory * Repeated this 2 times at 90% intensity. * Although again quite a hard aerobic session I got through with relative ease Week 6 Session 1 Swimming * 8 lengths warm up of breast stroke * 4 lenghts front crawl * 8 lengths front crawl legs * 25 m front crawl race followed by 50 m breast stroke race at about 90-100% intensity. * Another 6 lengths front crawl but more relaxed Session 2 Fartlek (Speedplay) * For my last session concentrating mainly on speed I did Gerschler Fartlek once again. * I started with a 10 minute warm up jog * Increasing intensity from last fartlek session at about 90%, repeating 3 times - Sprinted hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30. * 10 minute warm down jog * Anaerobic session. Quite endearing. Session 3 Football training * Warm up included 5 laps around the pitch followed by stretching out muscles to prevent injury concentrating on all my leg muscles. * Did some sprinting to prepare for the competitive games- sprinting to the half way line and walking back 3 times. * Played a full 90 minute matches against competitive opposition between 90-100% intensity improve my football match fitness. Also a test for my 6 week program to see how I have improved. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. pe pep on swimming

    The agility run is set out for a changing run. The participant must run two straight lengths then continuing by doing two lengths dodging in and out of cones then finally another two straight lengths. Also the person must start the run in a press up position and once there alerted jump up and go ahead with the course.

  2. PEP for Tennis

    I think that I chose a sensible intensity increasing each activity by 1 or 2 miles or 4 lengths. It helped me get used to running long distances and lasting longer in a tennis game. Each activity I chose was to improve my cardiovascular endurance.

  1. Skills and techniques required for Badminton.

    This is also the case with my backhand shots. Where I could simple turn my hand and hit the shuttlecock, I instead stretch my arm uncomfortably and hit the shuttlecock - in an uncoordinated, inaccurate fashion. I currently feel unable to move myself into any position where I could in fact play the majority of my learned shots.

  2. This is my client's 6-week training programme, his main sport is volleyball and he ...

    Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session.

  1. This is my PEP (Personal Exercise Program) and it is based on football.

    If you cannot reach your ankle, wrap a towel around your ankle, and pull on that, do this version lying down. Aim to keep your knees together and back straight throughout the stretch. Push your hips forward to increase the stretch on the quadricep muscles.

  2. The activity that will be covered during this programme is rounders. The aim ...

    But as we were still unsure, the rest gaps varied. However, I did enjoy my fitness session. I did struggle with the chin-ups at first, resulting in me having to have very short rests during the 30secs before I could continue again.

  1. analysing performance for physical eductation

    eye on the ball and plays a shot to the merit of the ball. This will last 30 minutes. Start at 10:25 He will be told to pace out his run bowling run up. I am going to make him practice it.

  2. PE coursework: football

    If I overdo exercise I could risk torn muscles and joint injuries. The fitter I get, the harder it is to gain further improvement. This shows I am starting to reach your full potential and if you keep exercising at a constant level, my fitness will stay at that level.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work