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In this coursework I am required to write a fitness programme specific to myself and carry it out.

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PE COURSEWORK In this coursework I am required to write a fitness programme specific to myself and carry it out. My fitness programme is aimed at making me fitter for playing hockey, the sport that I play out of school. My fitness programme will be specific to my level of fitness and my level of participation in playing hockey. Hockey is an 11 a side team sport, it is played on a rectangular pitch with a goal at either end of the pitch. A diagram of the pitch is shown below: Hockey is an invasion game; the aim of hockey is to score more goals than your opposition. An important player in the team is the goalkeeper. The goalkeeper's job is to stop the opposition from scoring a goal. I play goalkeeper for the school team and for my club out of school. The components of fitness that a hockey goalkeeper needs are shown below along with why the goalkeeper needs them. Strength: - To be able to kick the ball away Speed: - Be able to close defenders down Stamina: - Not get tired before the game is finished Suppleness: - To avoid injury from stiff muscles Agility: - To be able to make a series of saves in which they have to move in different directions Balance: - Be able to remain upright whilst making a save Co-ordination: - To be able to accurately move body to make save Power: - To be able to dive to save a shot Fast reaction: - To stop a quick hit shot These components of fitness are known as specific fitness, this mean they can be specific to the sport. General fitness is needed to participate in any form of exercise. The factors of general fitness are: Strength, speed, stamina and suppleness. To determine my level of fitness I have participated in various fitness tests, these were to show which areas of fitness I felt I should improve on. ...read more.


Overload is achieved by increasing reps or sets or by allowing less rest time. Another factor that needs to be considered when writing fitness programme is periodicity, periodicity is the amount of time, which a training programme is planned for. There are four types: * Megacycle- four-year block where the long term-goal is a major championship e.g. Olympic games. * Macrocycle- One or two year block which may include an intermediate major championship such as the European championships. * Mesocycle- Monthly or phasic blocks within a season, that is pre-, mid-, or post season. * Microcycle- Weekly blocks, where individual training phases can be planned and minor adjustments made to other cycles if they are insufficient or over ambitious. My fitness programme will be a microcycle as I will be changing the programme weekly, this will be to produce overload and progression. For a training programme to be effective all of these factors must be considered. Another factor that should be considered when designing a training programme is diet. The diet of an athlete is very important as the energy for exercise is gained from the food we eat. Carefully planned nutrition must provide an energy balance and a nutrient balance. The nutrients are: * Proteins - essential to growth and repair of muscle and other body tissues. * Fats - one source of energy and important in relation to fat soluble vitamins. * Carbohydrates - our main source of energy. * Minerals - those inorganic elements occurring in the body and which are critical to its normal functions. * Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body. * Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water. * Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system For a balanced diet Protein, carbohydrates, fat, vitamins and minerals are needed. ...read more.


The reasons my cardio-vascular endurance improves was because of the continuous training I did. This was rowing or cycling plus the circuit training session. There was also some continuous training at my club training session. developed all the different aspects of my fitness. The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and defiantly made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool-down period. Before following this PEP I used to only spend time warming-up. The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results show I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength. I found the evaluation of each individual session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation, as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits. Sports coach home page. ...read more.

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