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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.

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´╗┐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.


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.


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.

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