• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17
  18. 18
    18
  19. 19
    19
  20. 20
    20
  21. 21
    21
  22. 22
    22
  23. 23
    23
  24. 24
    24
  25. 25
    25
  26. 26
    26

In my PEP I have chosen to use continuous training as this improves aerobic fitness which is a key factor in my chosen sport, football.

Extracts from this document...

Introduction

´╗┐DOB: 27/11/95 HEIGHT: 163 cm CHOSEN SPORT: Football ________________ My name is Arron Goldberg, I am 16 years old and my main sport is football. I chose to take part in GCSE PE as I have a good understanding of the subject and wanted to improve my cardiovascular fitness. I have always been an active and sporty person, however I feel my cardiovascular fitness could be much improved than it is. In my PEP I have chosen to use continuous training as this improves aerobic fitness which is a key factor in my chosen sport, football. In football you need to be able to constantly run around the pitch for 90 minutes or even more in order to maintain possession of the ball and you need to have a good cardiovascular fitness to do this. Cardiovascular fitness measures how well the heart, lungs and blood vessels deliver oxygen to the muscles that are in use during exercise. It is one of the most important aspects of healthy active lifestyle. Having good cardiovascular fitness means that you are able to exercise the whole body for long periods of time. Bad cardiovascular fitness can lead to heart disease and cardiac arrest. To maintain good cardiovascular fitness at least 20 minutes of exercise should be done 3-5 times a week. Cardiovascular fitness can be improved by doing sports such as long distance running, cycling, swimming, walking, rowing and skiing. By using SMART goals principle I have been able to make a main specific goal for after my PEP, to be able to reach 35 ? 40 laps in my coopers test when I re-test. ...read more.

Middle

Each week the time of each session is being increased by 2 minutes so by the end of the 6 week plan I will be running for 30 minutes. The type of training that I intend to do is continuous training, I am doing this as continuous training is best for improving cardiovascular fitness. ________________ Before I start doing any part of my exercise programme (P.E.P) I have to do a warm-up. Otherwise I could get an injury, and then I could go into reversibility and this would mean I could not finish my exercise programme (P.E.P) The first part of my warm up I need a pulse raiser and this could just be a jog or anything that raises my pulse, for about five minutes and while I am doing that jog I could include a few dynamic stretches such as opening and shutting the gate and high knees. Once I had increased my pulse rate and done a few dynamic stretches, I then would need to do a few static stretches which would stretch off all my muscles. I could do stretches that stretch my thigh, calve and also biceps and triceps. This would warm up my muscles and would give me a less chance of getting an injury. Then I would do my actual exercise programme so I would run for 20-30 minutes continuously without stopping and keeping the same pace. Finally I would have to do a cool down. Too cool down my muscles and get rid of any lactic acid, so that my muscles don?t get stiff. ...read more.

Conclusion

Session 3 30 minute run round the block Resting Pulse rate: 62 Working Pulse rate: 167 Minute 1 142 Minute 2 125 Minute 3 108 Minute 4 83 Minute 5 62 This week was the final week; all my results were similar to how they were in the first week which shows I have improved because the results are comparable all the way through my 6 week plan even though I increased the intensity each week. My heart rate gradually decreased to my resting rate and I didn?t feel tired like I did during week one. I believe that my PEP has been successful as I can feel that my fitness levels are so much better than they were before I started my 6 week plan, this means my cardiovascular fitness has improved. My resting heart rate has lowered and my recovery rate has got much faster. Also, my body shape is much better as I feel much more toned which has boosted my confidence, I feel a lot healthier than I was. One thing I think I could have done to improve my overall outcome even more would have been to change one of my sessions from running to something else e.g cycling so I would have had more of a variety of activities. If I continue my PEP I will carry on increasing the intensity of my training sessions to improve my fitness level even further. I would also run an extra few laps in the next coopers re-test. Also if I did carry on I could change it around and do cycling, swimming and jogging as my three sessions instead of jogging three times a week. ...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. Marked by a teacher

    Describe the fitness requirements of three contrasting sports

    5 star(s)

    * As football lasts ninety minutes a football player can need a higher level of muscular endurance than the other two sports as Ice Hockey players are rotated and a boxing match can be over quickly.

  2. Free essay

    GCSE P.E - PEP

    I allowed my body to recover after my circuit by walking a lap of the gym with hands above my head also known as brisk walking; this just lets your body regain all the oxygen it needs. Your warm up should include a pulse raiser usually at least a 5

  1. personal exercise plan My sport- FOOTBALL

    Effects of Training In this section I will explain the effects on the body that I will expect to see when my Personal Exercise Plan has been completed over the 6 weeks. Muscle change With the PEP my muscles should change in size, strength and endurance.

  2. Action Plan - I am going to create a plan in order to improve ...

    deltoids and trapezius; it will help to improve the strength and accuracy of my passes throughout the netball game. I will be working at the training heart rates I calculated previously. Working on my cardiovascular fitness in the gym is an advantage as the machines can easily calculate my heart

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

    Week 6 Exercise Personal Comment Successes Achievements Treadmill 10 minutes I had no problem in doing the cross mill. It was quit easy just like last week.

  2. My six week personal training programme for football.

    Station Six The exercise on this station is 'burpees'. Burpees are squat thrusts and star jumps merged together. Do a squat thrust then stand up and do a star jump. This is one 'burpee'. This will improve your agility, cardiovascular endurance and muscular endurance and strength of the quadriceps and hamstrings.

  1. pe pep on swimming

    In skill related fitness performers will need the following: * Agility - This is needed in swimming when a swimmer is changing direction and body position (tumble turns) Agility helps you to do this quickly. Agility could possibly be associated with the starting dive as your body position changes several times during this.

  2. The key areas of physical fitness in football

    The test for muscular strength is the 1 rep max test. To train for this you can use resistance machines and free weights. In the training you should do high weights and low reps. Body composition is the amount of body fat and muscle in your body.

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